The Case For Calisthenics

Training in bodyweight can be done effectively. Here are tips from a Mixed Martial Artist.

*Connor Barry is a Massachusetts-Based Strength and Conditioning Coach, Fighter, And Artist.

You don’t have to do handstands on bars, but calisthenics are a great way to spice up training.

Good Morning.

In our fast-paced world, finding time for ourselves and maintaining a consistent training routine can be challenging.

My year has been incredibly hectic as a fighter, coach, and personal trainer. Balancing multiple roles, including being a school teacher last year, left little time for my training.

However, I have learned valuable lessons, particularly about the "minimum effective dose" concept and the power of calisthenics and bodyweight exercises.

So I wanted to share my experiences and insights, focusing on the Rule of Thirds as a training approach for the everyday person.

The Power of Calisthenics and Bodyweight Training

Calisthenics and bodyweight exercises offer a versatile and accessible way to build strength and improve fitness.

author

Connor Barry on Instagram: “I have one day a week where I focus on unilateral body weight leg movements. Body weight exercises have been a principal focus of mine for the last 6 months or so, and I use them as a bonus, and not as a replacement for my heavy, bilateral training (squats, deadlifts, and hip thrusts). They have helped my hips, knees and ankles immensely, and have helped my bilateral lifts in the process. #singlelegsquat #singlelegdeadlift #shrimpsquat #shrimpsquats #dragonpistolsquat #hipairplane #hipthrusts #singlelegbridge #airbornelunge #bodyweightlegworkout”

August 21, 2023

One of the most significant advantages of these exercises is their convenience. Unlike traditional gym workouts, you don't need fancy equipment or a gym membership to perform them.

You can incorporate calisthenics into your daily routine at home, traveling, or pressed for time. By focusing on bodyweight movements like push-ups, squats, planks, and pull-ups, you always have a portable gym with you.

Now let’s discuss the “Minimum Effective Dose” concept I mentioned above.

In a busy schedule, optimizing every minute spent on training is crucial. This is where the Minimum Effective Dose concept becomes invaluable.

With this exercise dosage, the goal is to maximize the workout's efficiency in the shortest amount of time possible. Instead of spending hours in the gym, I realized that focusing on high-quality, efficient workouts was the key to progress.

Sounds great for anyone with a lot on their plate, right? The key here is making the time for that first workout and repeating it consistently. Otherwise, you won’t know your Minimum Effective Dose.

The Exercise Rule of Thirds

If you want a well-rounded approach to your fitness without having to take the time to sit down and write an entire program in your notes app, let me introduce you to The Exercise Rule of Thirds.

This approach emphasizes balancing different training intensities, training different aspects of your fitness, and avoiding absolutist approaches to movement, like only focusing on bodybuilding or HIIT.

The Rule of Thirds divides your training regimen into three different styles (or days) of training:

• Heavy lifting with low repetitions and a few compound movements

• Light lifting with higher repetitions and more exercises

• Moderate lifting with a median amount of weight and repetitions (somewhere between the first two).

For example, on your heavy day, you might consider picking heavy weights and doing three sets of 6 repetitions with each movement. On a light day, maybe each movement gets four sets of 12 repetitions. Your moderate day would then fall into three sets of 8-10 repetitions.

This balanced approach is a surefire path to strength gains, endurance, and overall muscle tone. Now you have a comprehensive workout suitable for beginners or intermediate lifters that, while not totally foolproof, is easy to progress.

How Calisthenics Falls into Your Rule of Thirds Training

This article is about calisthenics, right?

So for those who don’t have the luxury of a gym or the luxury of time to access a gym, calisthenics can have a Rule of Thirds application to ensure you’re not spinning your wheels with the same amount of push-ups and squats every week. Your body, after all, gets used to bodyweight movements pretty quickly, and I’m sure your brain would get tired of the monotony.

• On a “heavy” bodyweight/calisthenics day, the focus might be on the more challenging movements on the spectrum, such as weighted pull-ups, pistol squats, or advanced variations of push-ups.

• On a “light day,” stick with the basics: higher repetitions of bodyweight lunges, squats, push-ups, and jumps can be great options.

• For your “moderate day,” keep your standard push-ups and bodyweight squats, change the tempo of your repetitions by slowing things down to accumulate more of a burn, and experiment with intermediate movements like inverted rows or tricep dips to maintain muscle tone and balance.*

*For a more comprehensive guide to Calisthenics training, follow my Instagram or search Youtube for a reasonable progression that fits your capabilities and goals.

Connor, Calisthenics looks HARD AF!

To be honest, it is.

But I’ve got good news for you.

You can use leverage techniques to adjust the exercise difficulty. Adjusting the leverage allows you to modify the challenge level to suit your training goals.

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