Trainers’ tip
As a beginner, we talked about slow negatives to help strengthen every part of the ROM equally. Today’s session we are going to follow-up on another way to maximize every reps potential (in workout one we addressed irradiation). When a muscle contracts it generates force. Higher loads typically require a greater force production. This is the calisthenics dilemma – how do we generate higher forces when the load remains constant (bodyweight).
We could manipulate leverage and move on to a harder exercise variation, but, we can also play around with movement speed. Time for a quick physics lesson:
Force = Mass x Acceleration.
This means we can increase force production without changing the mass (our bodyweight/the load) – we just need to perform the movement explosively. In this workout, try and perform the concentric part of the lift as fast as you can. Do not speed up the lowering speed (negatives).
Workout summary
Sets | Rest | |
1a. Tuck front lever hold 1b. Single leg deadlift | 4 | 1.5min |
2a. Pull-ups 2b. Squat jumps | 3 | 1.5min |
3a. Advanced tuck negatives 3b. Single leg hip bridge | 3 | 1.5min |
4a. Feet elevated row 4b. Feet elevated push-ups | 3 | 1min |
1a. Tuck front lever


1b. Single leg deadlift


Perform this superset 4 times w/1.5min rest
Week 1 | Week 2 | Week 3 | Week 4 | |
1a. Tuck front lever | Max | Max | Max | Max |
1b. Single leg deadlift | 10ea | 10ea | 10ea | 10ea |
2a. Pull-ups


2b. Squat jumps


Perform this superset 3 times w/1.5mins rest
Week 1 | Week 2 | Week 3 | Week 4 | |
2a. Pull-ups | 6 | 7 | 8 | 9 |
2b. Squat jumps | 10 | 10 | 10 | 10 |
3a. Lever negatives


3b. Single leg hip bridge


Perform this superset 3 times w/1.5min rest
Week 1 | Week 2 | Week 3 | Week 4 | |
3a. Lever negatives x3 | 5sec | 6sec | 7sec | 8sec |
3b. Single leg bridge | 12ea | 12ea | 12ea | 12ea |
4a. Feet elevated row


4b. Feet elevated push-up


Perform this superset 3 times w/1min rest
Week 1 | Week 2 | Week 3 | Week 4 | |
4a. Feet elevated row | 9 | 10 | 11 | 12 |
4b. Elevated push-up | 8 | 10 | 12 | 14 |
Workout recap
You’ve now evolved past just getting through the workout, and now understand it’s about getting the most out of every exercise. Squeezing the bar and fast concentrics are going to get you there!