This 4 week calisthenics base plan is designed to build the foundation for your calisthenics career. The focus is on developing strength, control and body awareness while creating resilient joints and strong movement patterns. We work from the inside out, building core stability, hip strength, glutes, back and arms so your body can handle more advanced skills later on. The overall goal is to create consistency. Don't think too much - just do the workouts - day by day.
You will find structured calisthenics strength sessions focusing on fundamental movements such as squats, hinges, pushes, pulls and core stabilization. These sessions build strength in the hips, glutes, back, arms and deep core muscles which are essential for skills like pull ups, push ups, levers and handstands.
To support general fitness and endurance, one recreational bike session and one endurance run session are included each week. These sessions build aerobic capacity and support recovery while increasing overall training tolerance. Duration and intensity increase gently from week to week so the workload stays realistic and enjoyable alongside work and family life.
Hip mobility and spine mobility are an essential part of this plan and are included regularly. A muscle can only function as far as the joint allows it. Joint position creates muscle function. That is why mobility work for hips and spine is treated as training, not as an afterthought. These sessions help improve posture, reduce tension and support clean and efficient movement.
Nutrition and hydration are important pillars of your progress. Make sure you eat balanced meals, hydrate well and support your training with enough energy. Sleep and rest are just as important. Quality sleep allows your nervous system and muscles to recover and adapt.
I am very glad to be able to support you on your goals! If you have any questions, please get in touch!
Your coach Katharina, CSCS 🌺
Swim & Triathlon
Web: www.coachkatharina.com
Mail: start@coachkatharina.com
Instagram: @coachkatharina
https://www.coachkatharina.com/blog
Coaching is my absolute passion. I love supporting my athletes on their paths. I coach triathlon, running, cycling, swimming and strength through trainingplans, 1on1 and group sessions and world wide camps. As a Certified Swimming, Triathlon and Strength & Conditioning Coach I put all my knowledge in to make and keep my athletes healthy, strong and fast.
Certified: CSCS (NSCA), USA Triathlon Coach, TP Level II, Sport Mental Coach, State Certified Swim & Triathlon Coach (Olympic Level)