Principles

Longevity

Exercising is an enabler to longevity. It won't help us to live forever, but while we breathe, we can do that with a quality of life.

The goal is to optimize for health span. See: https://www.youtube.com/watch?v=ko5fiwu1kDk

Accessibility

You should be able to work out almost anywhere with minimal equipment.

Simplicity

There is no complexity about Calisthenics/Bodyweight movements.

Of course there are ways to scale the workouts, by increasing the time under tension, adding weights or choosing more advanced calisthenics movements such as the handstand, planche etc., but the foundation is simple and mastering the foundation is the goal.

Effectiveness

• Time Box workouts
  • Use EMOM/other timers to commit to a set out time
  • "Destroy" the most armount of muscle fiber, in the least amount of time
• "Mind muscle connection"
  • The goal is to build/maintain muscle, not to lift the most weight
  • If muscle failure has been reached with lower weight, you were successful
  • Use progressive overload (additional weights, movement progressions when necessary)
• Front load protein
  • Hardest Macro to get, makes it easier throughout the day
• Keep track of things
  • Track macros, calories, weight progression and exercise

A complete workout

A complete workout program is simple and doesn't have to be complex.

• Horizontal Pull (Pull-Up, Lat-Pull, Rubberband-Pull)
• Vertical Pull
• Horizontal Push
• Horizontal Pull
• Hip Hinge
• Squat&Lunge