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When one has an advanced level
in Calisthenics, we
wish booster sa
progression in order to move to
higher level. One of the
the most effective means is
to add ballast during its
training.

Add a resistor
additional you
will allow to be stronger,
more powerful and also more
muscular

The two basic exercises

in Calisthenics are the
tractions and dips. Be more
strong on these two
movements will lead to a
nice improvement of your
performances on others
exercises such as the muscle-up
or the push-ups.
One cannot start to weigh down on exercises of the
day to day. You must have the necessary prerequisites.
before you embark on this adventure.

If you don't have a solid foundation before using weights, you

you are very likely to injure yourself. Here are the prerequisites to
to have

15 strict repetitions on pull-ups

25 strict repetitions on dips

strict: a strict movement is a perfect execution of a

exercise with a complete amplitude.
If you do not have the prerequisites yet, here is a routine
training to be followed in order to validate them. The goal of this
the routine is to help you achieve 4 sets of 9 repetitions at
tractions and 4 sets of 15 repetitions for dips.

The first session you will do will consist of:

4 sets of 4 repetitions of pull-ups

4 sets of 10 repetitions on the dips

You can start with fewer repetitions per set if

vous le souhaitez. Le but est de pouvoir rajouter une répétition
at each series at every new session.

Séance 1 : Tractions =>4 séries de 4 répétitions

Dips =>4 séries de 10 répétitions

Session 2: Pull-ups => 4 sets of 5 repetitions

Dips =>4 séries de 11 répétitions

Take 2 minutes of rest between each set.

Add repetitions until the set goals are reached for
each exercise. You can do 3 training sessions per
week with a minimum of one rest day between each session.

If you are short on time, do at least 2 sessions per

week but no less, because your progress will not be at
appointment.

When you feel ready, test the maximum again.

of repetitions that you can perform for each exercise
while maintaining a good performance until the last
repetition.

If you succeed, BRAVO and move on to the next step. If you

Fail, do not get discouraged and PERSIST! See your
failure as a challenge to overcome in order to surpass your
limits!
In order to train, you will need a
weighted belt. You can find this on our website.
[Link]

You will need several weights:

a disc weighing 1.25kg

a 2.5kg disk
a 5kg disc
and several 10kg and 20kg disks

Of course, the amount of weight depends on your level.

The stronger you become, the more you will have to buy.

If you work out in a gym, weight plates are not

not what is missing.
It is essential to establish a training plan in order to do
a progressive overload over the weeks if you wish
to progress. Here are two methods that will help you
progress quickly.

What is it? -Applied in the world of bodybuilding and

Powerlifting is an excellent method to increase one's strength.
quickly forced.

Principle - A cycle lasts one week at the rate of two

trainings per week. You need to do 5 sets of 5
repetitions with different weights.

Set 1 - 5 repetitions with 40% of the weight of set 5

Series 2 - 5 repetitions with 55% of the weight of series 5
Set 3 - 5 repetitions with 70% of the weight from set 5
Series 4 - 5 repetitions with 85% of the weight of series 5
Set 5 - 5 repetitions with X kg
 Set 1 - 5 repetitions with 40% of the weight of set 5
Series 2 - 5 repetitions with 55% of the weight from series 5
Set 3 - 5 repetitions with 70% of the weight of set 5
Series 4 - 5 repetitions with 85% of the weight of series 5
Set 5 - 3 repetitions with X kg + 2.5 kg

Of course, you round the weight down to the nearest lower value in order to
to be able to work with an almost equivalent weight (example:
55% of 10kg = 5.5kg, you round it to 5kg.

Progression - If you validate all your series, the week

next you keep the weight of series number 5 of session B and
You redo your calculations accordingly.

When you start this method, the weight used for

the series number 5 should be a weight that you are capable of
do 8 repetitions. This will allow you to have a nice
margin of progress thereafter.

Take 3 minutes of rest between each set and make sure to have
two days of rest minimum between each of your sessions.
Set 1 - 5 repetitions with 3.75kg Set 1 - 5 repetitions with 3.75kg
Set 2 - 5 repetitions with 5kg Set 2 - 5 repetitions with 5kg
Set 3 - 5 repetitions with 6.25kg Set 3 - 5 repetitions with 6.25kg
Series 4 - 5 repetitions with 7.5kg Series 4 - 5 repetitions with 7.5kg
Set 5 - 5 repetitions with 10kg Set 5 - 3 repetitions with 12.5kg

Set 1 - 5 repetitions with 5kg Set 1 - 5 repetitions with 5kg

Series 2 - 5 repetitions with 6.25kg Set 2 - 5 repetitions with 6.25kg
Series 3 - 5 repetitions with 8.75kg Set 3 - 5 repetitions with 8.75kg
Set 4 - 5 repetitions with 10kg Set 4 - 5 repetitions with 10kg
Set 5 - 5 repetitions with 12.5kg Set 5 - 3 repetitions with 15kg
What is it? - The Blatov Method is a method that will help you
allow to continuously progress by limiting to
maximum stagnation.

Principle - A cycle lasts two weeks at a rate of two

training per week. You need to have two days of
rest between each session.

You will take more time to gain weight but this

This method will prevent you from stagnating too quickly.
rest time between each of your sets is 3 minutes
minimum.
Progression - A cycle consists of 4 sessions and lasts 2
weeks. If you validate all the sessions of the cycle, you
start again but increase the load by 2.5kg on
all the series.
Start with a weight that you can lift 5 times.
repetitions in order to have a good margin of progress. Here is
an example of a progression cycle for weighted pull-ups:

Session A - 5 sets of 2 repetitions at 10kg

Session B - 5 sets of 3 repetitions at 10kg

Session A - 5 sets of 4 repetitions at 10kg

Session B - 5 sets of 5 repetitions at 10kg

Session A - 5 sets of 2 repetitions at 12.5kg

Session B - 5 sets of 3 repetitions at 12.5kg

Session A - 5 sets of 4 repetitions at 12.5kg

Session B - 5 sets of 5 repetitions at 12.5kg
Stagnation occurs when you can no longer succeed.
number of repetitions or sets requested. To solve this
Problem, here are two solutions:

Restart the session that you failed at the next one.

training. If you succeed, continue the planning
and continue to increase the weight.

If you fail again, go back two cycles.

back in order to restart your progress.

It seems obvious but few people apply these

yet very effective advice. In this way, you will be
in constant progress over the long term.

Feel free to choose the method you like and you can
even alternate between these two training plans. But at
one condition, to have used one of them for several
weeks or several months.
The assistance exercises are complementary to the exercise on
which you work on force. It will allow you to add a
additional work on your nervous system so that your
progression should be even faster.

At first, you need to perform these exercises with your own weight.
of the body but once you are comfortable, you will be able to
to be done with ballast.

It will allow you to improve

quickly your explosiveness and
your strength.

Mark a pause time on

the lower part of the movement goes
allow you to be stronger and
to facilitate the ascent.
Every training session always starts with a good warm-up. The objective
to activate the cardiovascular system and prepare the muscles for
the effort. Never skip the warm-up!

A good warm-up improves athletic performance and contributes

also to reduce injuries and increase mobility.

Choose one of these warm-up routines:

30 fentes + 20 squats + 10 Burpees

30 Jumping Jacks + 30 Mountain Climbers
3 to 5 minutes of jumping rope
After increasing your heart rate, you need to start mobilizing your
articulations. Each movement you will see below will allow you
warm up your entire body to best prepare your joints for
the effort.

Raise your arms to the side and extend them so that they are parallel to the ground.
Make small circular movements forward for at least 30 seconds.
Then do the same thing but in reverse.

Lie on your stomach and stretch your arms in front of you. Raise your arms and your
legs up and hold the position for 30 seconds.

Join your hands and make circular motions for 30 seconds in one direction then
in the other.
You must leave at least two rest days between each session of
weighted tractions and the same for dips. Recovery is a factor
very important in your progress, so you must not neglect it.
Here is an ideal training plan for optimal progression.
:

Force: 5x5 Method or Blatov

Assistance: 3 sets of 6 repetitions of explosive pull-ups

Force: 5x5 Method or Blatov

Assistance: 3 sets of 8 repetitions in dips with pause rep

Force: 5x5 Method or Blatov

Assistance: 3 sets of 6 repetitions of explosive pull-ups

Force: 5x5 Method or Blatov

Assistance: 3 sets of 8 repetitions of explosive pull-ups
 Poor recovery can harm your
progression, keeping you stagnant and even seeing
to cause an injury due to fatigue.

Here are 3 factors you can influence.

and will allow you to improve your
muscle recovery
You have definitely had a bad night and being
below your abilities the next day at training.
Proof that a lack of sleep harms your workout.

It is therefore an important parameter if we are looking for the

performance and muscle growth. Neglecting it is harmful
at its progress, it is therefore essential
to have an adequate amount of sleep.

A restorative sleep will allow you to rest your

nervous system and to be at maximum capacity.
Nutrition is a fundamental pillar to uphold if
You want to progress. Therefore, you must eat well beforehand.
and after the effort. You need to make the right choices
nutritional in order to provide your body with the
necessary nutrients for recovery.

You will be able to get all the necessary information for this
subject in the nutrition guide available on
[Link]
 It's true that you have to push your limits every time.
training, but sometimes you have to keep your feet on the ground and
knowing how to listen to your body.

If you don't want to hurt yourself and take a break for several
weeks see several months, listen to your body!

If you feel pain or are seriously

sick, rest. It's better to lose a day or two than
to bite one's fingers for several months.
09/10
Use a weight with which you can perform 12 repetitions.
each of the exercises. You must do the pull-ups and then
directly the dips.

Example: 10kg for pull-ups and 20kg for dips.

Tractions : 10 répétitions / Dips : 10 répétitions

Tractions : 8 répétitions / Dips : 8 répétitions

Tractions : 6 répétitions / Dips : 6 répétitions

Tractions : 4 répétitions / Dips : 4 répétitions

Tractions : 2 répétitions / Dips : 2 répétitions

Take 2 to 3 minutes of rest between each set.

Use a weight with which you can perform 8
repetitions on each of the exercises. You must perform the
tractions then directly dips.

Example: 20kg for pull-ups and 30kg for dips.

You will do a workout in the form of pyramids,

that is to say the repetitions will change each time
your series.

5 repetitions - 4 - 3 - 2 - 1 - 2 - 3 - 4 - 5 repetitions

You should start with 5 repetitions then 4 repetitions.

and so on until reaching a repetition. You must
just follow the repetitions of the pattern.

You must leave the least possible rest time.

between each of your series, the goal is not to exceed
more than 45 seconds of rest.
Use a weight with which you can perform 10
repetitions on each of the exercises. You must complete the
tractions then directly the dips.

Example: 10kg for pull-ups and 20kg for dips.

Tractions -Maximum repetitions

Dips -Maximum repetitions

TractionsMaximum repetitions (divide the weight by two)

Dips -Maximum repetitions (divide the weight by two)

Tractions -Maximum repetitions (body weight)

Dips -Maximum repetitions (bodyweight)

Take 2 to 3 minutes of rest between each set.