Grind Style Calisthenics

Training Bible Month 9

Introduction
This month’s workout is going to incorporate a bit more of a flexible
approach for the strength and hypertrophy phases. Instead of using a set
set and rep program, this one is about accomplishing a total volume of
workout and you have the flexibility to accomplish that volume in anyway
you wish.

This workout will also be including a new approach for the stability phase
for your movement chains with stability complexes. These complexes are
intended to bring a much broader approach to your stability phase so you
can cover more ground and use your body in a more dynamic way.

Workout Format

As usual, the tension and stability phases are meant to be a playful and
creative part of the workout. You’ll be using the trinity tension complex for
the tension phases and then the stability complex for each chain. Perform
the tension and stability phases for each chain separately so you can really
focus your attention on one phase at a time.

The strength phase is done for a total number of reps, which will be 25 for
the movement chains and 30 for the support chains. If you’re doing an
isometric for the strength phase, aim for a total of 90 seconds. You can
complete the total number of reps however you wish, but keep in mind this
is the strength phase so you want to be going heavy and keep the reps
around 5 or lower. But this free form approach gives you the ability to focus
on technique and intensity so you don’t have to worry about how many reps
you get in each set.

The hypertrophy phase is done the same way, only this one is done for
time. Simply set a timer for 2 minutes and get as much as you can during
that time. You don’t even need to count reps, just get as many as you can.
Just make sure to keep the clock running when you need to stop and shake
out. Half reps and drop sets are perfectly fine here as well so feel free to
regress to easier variations of the exercise so you can continue doing reps
if you wish.

Weekly Format
As usual, feel free to use any weekly format that fits your schedule as this
workout format doesn’t require any special frequency or weekly
programming. As always, here are some basic templates you can use to
get started.

Workout #1 Push/Flexion

Workout #2 Pull/Extension

Workout #3 Squat/Lateral

Sample weekly outline:

Another approach would be to perform all movement chains in a P.P.S.
workout and then all support chains in the following E.L.F. workout. This
format would give you a lot of flexibility for rest and recovery days as you
can plan this several ways throughout the week.

Workout #1 PPS (Push/Pull/Squat)

Workout #2 ELF (Flexion/Extension/Lateral)

Sample weekly outline:
As always, feel free to change and arrange these sample templates to align
with your schedule and preferences. After all, the most important thing that
makes a workout routine “work” is that it creates a useful approach that you
can stick to and allows enough recovery so you can be as fresh as possible
in each workout to create a progressive stimulus in each workout.

Training equipment resources:

You can use any sort of equipment you have on hand, rings, bars, yoga
straps, suspension straps etc. You can also find isometric trainers and
suspension straps through the two companies I highly recommend; Worldfit
and NOSSK.