EXPLOSIVE Calisthenics Workout: For ALL Levels

By Joseph Hernandez.

Reading Time: 2 Minutes

Key Points:

• Why Train Explosively?
• Fast Twitch Muscle Fibers
• Explosive Calisthenics Exercises

Why Should I Train Explosively?

Because...

1. "It Improves Insulin Sensitivity" (Bach). This means your muscles learn how to manage glucose more efficiently which can reduce blood sugar levels. In addition, insulin has positive muscle building and weight loss effects.
2. Training explosively activates more muscle fibers and helps develop your fast twitch muscle fibers. As a result, you increase force production and get stronger which can help counter loss of strength during weight loss phases. 

For these reasons, incorporating explosivity/plyometrics into your calisthenics can be beneficial.

Fast-Twitch.. What?

In the previous section, I mentioned "fast twitch muscle fibers". But what are those?

Fast Twitch Muscle Fibers, known as Type II fibers, are fibers within your muscles that produce large amounts of power without using oxygen (Otey c.s.c.s). 

These are used when you do things explosively, such as power cleans. They are less resistant to fatigue but generate the most power out of all the different types of muscle fibers. 

The Workout

*Notes: Breaks are generally 1-3 minutes. Complete each exercise with maximum speed/force. If you want more conditioning, keep breaks under 90 seconds.

Lower reps/sets are for fatigue management after maximum explosivity.

For Beginners:

• Burpees: 3 sets of 10 reps.
• Pull ups or Australian Pull ups: 4 sets. For the number of reps, choose a number you can casually rep out. 
• Squat Jumps or Box Jumps: 4 sets of 6 reps
• Jumping Lunges: 4 sets of 30 seconds. Do as many as you can.
• Jumping Jacks: 2 sets of 30

For Intermediate:

• Clap Push-ups: 5 sets of 5 reps. Go for height without raising the hips.
• Explosive Pull ups: 5 sets. For the number of reps, choose a number you can casually rep out. 
• Jump Squats: 4 sets of 6 reps.

*Note: Jumps squats are not the same thing as squat jumps!

• Jumping Lunges: 4 sets of 30 seconds. Do as many as you can.
• V-Ups: 3 sets of 8-12 reps. To make them harder, keep your back off the ground.

For Advanced:

• Superman Push-ups or Aztec Push-ups: 5 sets of 3 reps.
• (Explosive) Muscle ups: 5 sets of 2-5 reps.
• Jumping Pistol Squats: 4 sets of 5 reps each leg.
• Ice Skaters: 3 sets of 20 seconds.

For Demons:

• Pseudo/Regular Planche Push-ups: 3 sets of 4 reps.
• Clap Muscle ups: 5 sets of 3 reps.
• Jumping Pistol Squats: 5 sets of 5 reps each leg.
• Ice Skaters: 4 sets of 20 seconds.
• Kip-ups: 4 sets of 5 reps.

If you have any questions, feel free to leave a comment below! Or ask me a question by navigating to Contact (joesstrengthagora.blogspot.com).

As Always,

        Happy Training!

 

Works Cited 

Bach, Eric, and Eric Bach Nation T. “Tip: 3 Reasons to Train Explosively.” T NATION, 21 Feb. 2019, www.t-nation.com/training/tip-3-reasons-to-train-explosively/#:~:text=Here%27s%20how%3A%201%201.%20It%20Improves%20Insulin%20Sensitivity. Accessed 13 Jan. 2023.

Vandersluis, Bob. “Training Explosively: The Benefits.” Peak Athlete Training, 13 June 2017, peakathletictraining.com/training-explosively-benefits/. Accessed 13 Jan. 2023.

Rivera, Jim. “Insulin Sensitivity: A Dominant Factor for Muscle Growth and Fat Loss.” The Fit Wizard, thefitwizard.com/insulin-sensitivity-a-dominant-factor-for-muscle-growth-and-fat-loss/. Accessed 13 Jan. 2023.

Otey, David. “The Secret to Making Your Body More Explosive.” Men’s Health, 24 Feb. 2019, www.menshealth.com/fitness/a26481285/fast-twitch-muscle-fibers/.

“Explosive Push-Ups: Benefits, How to Do & Muscles Worked.” Blog about Healthy Eating and Training, 11 July 2018, new-sport-workout.com/explosive-push-ups/. Accessed 13 Jan. 2023.

Academy, Calisthenics. “17 Explosive Calisthenics Leg Exercises.” Bodyweight Training Arena, 1 Sept. 2022, bodyweighttrainingarena.com/explosive-calisthenics-leg-exercises/. Accessed 13 Jan. 2023.