Method
Assess · Build · Confirm
Progress in calisthenics comes from repeating the right work, not from a new routine every week. You get one personalised plan and keep it for the full five weeks — same exercises, same progressions — so technique, strength and your numbers can all be compared honestly. Week six is lighter, with testing and feedback, and only then is the next five-week plan written.
Learn it
You receive the plan and learn every exercise: positions, tempo, pacing and how each session should feel.
Repeat it
Same plan, same exercises. Execution gets cleaner and the movements start feeling familiar instead of new.
Own it
With the plan known, you push quality volume: more solid reps and longer holds on the very same progressions.
Push it
The hardest effort of the block on the exercises you have been repeating — that is where the strength shows up.
Consolidate
Quality stays, fatigue starts coming down. Skills get polished before testing.
Assess & recover
A lighter week: retest the same key exercises, log the numbers, talk through how the block felt — then I write your next five-week plan from those results and your goals.
Technique assessment
Every start includes an assessment
Before any plan is written, I look at how you actually move. After the questionnaire I ask you for short videos of your current test movements — that is how I assess technique, control, your real level and your repetitions. Clean form is the priority; chasing reps in a video is not.
1 · Questionnaire
You tell me your level, goals, training space, schedule and any injury or restriction. Beginners at zero repetitions are welcome.
2 · Technique clips
Afterwards I ask for short videos of your current test movements, so I can see technique, control, real level and repetitions instead of guessing from numbers.
3 · Assessment & plan
I review the clips, tell you what to correct, and only then write your personalised plan: the same programme for five weeks, with a lighter sixth week for recovery, testing, feedback and your next plan.
How to film your clips
Pull-ups, push-ups and dips are the usual clips. Muscle-ups only if you already train them, plus any skill, weighted or endurance set if that is your focus.
- Film from the side, and from the front too if you can — full body in frame.
- One normal, unedited set at your real effort. No slow motion, no cuts.
- Safe setup: solid bar, clear space around you, phone where it cannot fall on you.
- Correct form matters far more than the number of reps.
- If a movement is not possible yet, film a simpler version or just tell me — that is useful information, never a problem.
- Stop immediately if you feel pain. Nothing here is compulsory, and coaching is not medical advice.
Principles
What guides the programming
Technique before load
Clean positions are the cheapest performance gain and the best injury insurance.
Your equipment, your plan
Programs are built around the bar, rings or park you actually have access to.
Measure, then decide
Plans only change between blocks, after the week-six retests — never on a hunch mid-cycle.