A typical day of training is 6 days per week, for two weeks at a time, with Tuesday and Thursday as rest days. Each week the program consists of one week of mobility, interspersed with one week of Calisthenic exercises. On days with Calisthenic exercises, the program starts with a warm-up of light stretching from the flexibility exercises. This is followed by the core mobility exercises and the aclm flexibility exercises. The strength workout consists of five exercises; pull-up, side lunge, side lever, squat and crunches, areas of typically non-movement. The core mobility exercises consist of 20 repetitions of four exercises, with 5-10 second hold at the top of each exercise.
Thank you for sharing your questions, it is nice to get an objective perspective, although I am not in a position to help with your specific questions, here are some general pointers – you don’t need to do the entire mobility program in order to benefit from it, so if you can manage with just one or two of the exercises sub-dosed into your training, that would be good, and you will still gain from the exercise selection knowledge and planning process – it will help to focus the rest of your volume on more specific strength and conditioning movements – I am glad that your shoulder changes are not your biggest problem – remember some exercises build up your shoulder strength and some strengthen your biceps, as you work on one you should also be assessing the other, you won’t notice these little issues (like any chronic pain) for a long time.
Hello, thank you for your response. I believe I am a good fit for your program as I have been training with kettle bell club for past 3 months and I would love to continue with your program. I am particularly interested in Phase 2 “Calisthenic Strength” section. So when starting the Phase 2 can I start with phase 1? And should I workout 3x per week? I have more focus on upper body training. d2c66b5586