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    Calisthenics Framework

    We developed the unique School of Calisthenics Framework to not only provide a progressive calisthenics training system but one that simplifies the process of learning iconic bodyweight movements for you.

    The School of Calisthenics Framework is based around two central pillars: Movement and Strength. Within each there are two sub-phases; Movement Preparation and Movement Patterning, and Applied Strength and Capacity Strength.

    The structure of the framework means that any calisthenics movement such as the handstand, muscle up, human flag, and back lever can be broken down to the composite parts enabling you to train each of the physical characteristics required to redefine your impossible.

    We have over 10 years experience as strength and conditioning coaches in elite sport where avoiding injury is of primary importance. Therefore the framework is designed to not only guide you to your end goal but to do this safely whilst improving your functional movement and wellbeing.


    Your body is an extremely well-designed machine and has the capacity to provide you with all the movement options you’ll ever need.

    However if you have the desire to learn more advanced movements, like those found in calisthenics, and more specifically, movements you can’t currently perform, you’re going to have to do some physical and neural learning.

    The ‘Movement’ part of the framework is made up of two sub-phases; ‘Movement Preparation and ‘Movement Patterning’. Whilst these are separate sections of the training programme, they have a symbiotic relationship.

    Stage One: Movement Preparation

    Most people don’t arrive at his or her training session in prime physical condition to do some of the advanced physical movements we find in calisthenics. Our lifestyles can be full of things that disrupts range of movement and the ability of muscles around a joint to work together. Things like sitting at desks, in cars, using smart phones and watching box sets for many hours a day.

    If we ignore these dysfunctional adaptations we face an increased injury risk and place limitations on our ability to progress. We must therefore prepare the body for movement.

    The movement preparation phase of the framework is about restoring the body to as close to its optimum as possible with a specific focus on the session you’re about to do. This includes improving range of movement and re-establishing more optimal muscle activation.

    Prepare your body for the session you're about to do. - School of Calisthenics

    Stage Two: Movement Patterning

    Calisthenics is going to require you to learn new movement patterns through a skill acquisition process. Like mastering anything, you must expose yourself to the stimulus. Think of any skill; playing a musical instrument, riding a bike or drawing. The same principles apply.

    You may already have the strength to do a handstand or muscle up, but your kinetic chain does not know how because you haven’t taught it yet.

    Therefore this stage of the framework focuses on teaching new movement patterns or enhancing existing ones. Through practice, the brain and body learns and adapts to create a robust movement pattern through which we can build strength.

    Movement Patterning focuses on teaching new movement patterns or enhancing existing ones. - School of Calisthenics

    Strength is an essential part of calisthenics.

    The ratio of how much force you can produce relative to your bodyweight is going to be a determining factor in achieving many movements.

    Effective, safe and enjoyable progression along your individual training journey requires us to become stronger. We can enhance and accelerate our development by training ‘Applied Strength’ which is specific to the movements we’re aspiring to learn. However there is always a need to improving basic strength and we do that through the ‘Capacity Strength’ phase of the framework.

    Stage Three: Applied Strength

    Put simply, this is about creating strength in positions that are specific to the movement pattern you’re aiming to develop, but are easier to perform.

    Applied Strength flows perfectly from Movement Pattering as we can take the skill acquisition and shift focus to the physical adaptation of increasing force production.

    You’ll hear us use the phrase ‘earn the right to progress’ and it is in the Applied Strength phase of the framework where this is most important. If you try and skip progressions that you can’t do in an effort to fast track towards the end goal, we guarantee at some point you’ll have to come back and earn that strength.

    When using the Applied Strength component of the framework for your muscle up training you’re going to utilise the tools in ‘The Locker’.

    Developing strength in positions that are similar to the movement pattern you’re aiming to develop, but are easier to perform. - School of Calisthenics

    Stage Four: Capacity Strength

    Capacity Strength is about performing volume and intensity. Sometimes the sticking point in our progress is plain and simple…. we just aren’t strong enough and we need to improve basic global strength!

    Exercises in the Capacity Strength stage are less technically difficult than those in Applied Strength and are based on more traditional bodyweight training.

    Capacity Strength is about volume and intensity because sometimes you're just not strong enough! - School of Calisthenics

    The school of calisthenics framework is tried and tested.

    I try to be perfect form but not so clean for my first one but I’m working on redefining my impossible and couldn’t of done it without your instruction and help at the School of Calisthenics

    Billys Panagiwtopoulos

    As Stephan Labossiere said, “God doesn’t require perfection, he requires progression.” Thanks to your amazing content I’ve redefined my impossible of the Human Flag and it feels amazing! Looking forward to achieving many more! Thank you guys.

    Amir Salloum

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