A free, self-paced textbook in 9 chapters. Read a chapter, then drill it with the 615 companion flashcards using spaced repetition.
Calisthenics organizes around three primary movement patterns: push, pull, and squat/leg movements. Each pattern trains interconnected muscle groups across multiple joints simultan...
Proper push-up form requires hands shoulder-width apart, a body in a straight line from head to heels, elbows angled at approximately 45 degrees, and full range of motion with the...
Pulling movements form the second pillar of calisthenics, anchored by the dead hang. Hanging from a bar with straight arms builds grip strength and shoulder stability, both prerequ...
Lower body training in calisthenics centers on the squat. Proper bodyweight squat form requires feet shoulder-width apart, knees tracking over the toes, hips moving back, chest up,...
The handstand is foundational to advanced calisthenics. Key elements include a straight body line, fully elevated shoulders, hands shoulder-width apart, and fingers spread for bala...
Progressive overload is the principle of gradually increasing stress to force adaptation. In calisthenics, this happens through harder exercise variations, more reps, more sets, sl...
Mobility and flexibility are distinct qualities: mobility is active range of motion with strength, while flexibility is passive range of motion. Both are essential in calisthenics....
Nutrition supports both performance and recovery. Daily protein intake for muscle growth should be 0.8-1g per pound of bodyweight (1.6-2.2g per kg) for optimal muscle protein synth...
Breathing technique is foundational to both performance and safety in calisthenics. During push-ups, the standard pattern is to inhale on the way down (eccentric) and exhale on the...