Have a friend who one of the best street workout athletes in Sweden and now I know why the journey was easier for him, he was a professional swimmer... xD
Hey guys I hope you enjoyed the podcast. Next project coming up end of october / november beggining. Take care! frinksmovement.com/coaching/ - book consultation / apply for coaching / programming frinksmovement.com/contact/ - questions regarding coaching, cooperation/business, videos www.gornation.com - 10% Discount on Calisthenics Clothing & Equipment with the code "frinks"
Wow man can't believe you got Pere here. You've got some really good connections! Really love these podcasts man. It's like free coaching from the legends.
I got my best results with a block/wave periodization and since I did supplementary work with high reps it also had a touch of DUP. My lifts were weighted pull ups, weighted dips, OHP, front squats and cleans.
Hey bro! I wanted to ask you, im 17 rn and my weighted dip pr is 47.5kg for 7 reps, but my pullups are very weak, 12.5kg for 6 reps. Rn im doing 3x a week Weighted dips and pullups in one workout and 2 more bodybuilding exercises, so one day i do barbell rows and curls, next workout chest flyes on cables and skull crushers, and the third day some lateral raises and face pulls. So my question is how do i improve my weighted pullup and dip? How many times a week and how should i periodize my training?
Holy shit fam. I am also a competitive swimmer that switched to callisthenics. After 8 months of weighted pulls-chins i manged to hit bw(85 kg) + 65 kilos no problem. By next year i want to lift my bodyweight! crzy coincidence!
@45:30 I literally thought of doing something like this the other day. To assist in learning the one armed pullup I would sit on the ground and lower the ring to various positions in the one armed pullup range and just pull as hard as I can. But if Pere did something similar in his training I must be onto something!
Love your channel man, all your work is much appreciated! It's among the best content on calistenics. When you compare this to some of the bad information people like Austin dunham and Thenx are spreading, it's a shame you don't already have a million subs as well.
Hey I appreciate your words. I have a big passion for making these videos and its even greater when i know some people can benefit/enjoy them. Once again thank you 🙏🏻
Great show- but I don't know if I missed some part but, a question I have as I see Pere does quite high reps. Would Pere have a target of 10 reps and add weight when he is able to hit the goal of 10 ? Secondly - with those heavy poundages and high reps , how many sets would he perform ? Thirdly , how long would a typical workout session last ? Many thanks
From what i know, experienced and researched, 1 arm chin/pull up is +70-80% bodyweight normal chin/pull up. Ofc everybodys different, but as a general rule, its a rather accurate one.
@@FrinksmovementTV btw have you thought of reaching out to a powerlifter to discuss differences and similarities between street and powerlifting? Cuz i personaly work with a powerlifting coach, because i find they have a waaaaay better understanding of strenght than most street lifters. Long story short, i think itd be an interesting podcast
@@rugolabkk Hey! I do have one podcast with s.Marko who coaches for powerlifting. But i would definitelly want to invite someone again. Any suggestions?
thanks bro my goal is oap. now I know roughly what I need to lift. started weighted calisthenics about a month ago. I got 3 reps with 35lbs added today. got a long way to go but I'll never give up!!!
The weight distribution on dips should be from the upper torso, not the waist. By putting it on the waist, the torso can move up independent of the weights in part of the range of motion, where by a better leverage is achieved, as they press up, to complete the rep. If one hangs the weight from the shoulders, they will find that they can lift a lot less. Not sure how one would achieve this, perhaps a specialised harness.
At 7:37. Not sure if you'll see this but funny enough, I used to swim regularly as a kid but stopped around 9 years old and could never do a single pull-up. Ever since I was 12, I kinda tried here and there to get my first clean pull-up but never could until I went for one intense swimming session when I was 16 and somehow managed to do my first ever clean pull up the day after. So for sure, I definitely believe there's a correlation between lats strength from swimming that can translate well into calisthenics. (I remember I tried googling whether there were any correlations back then but there weren't any related results)
27:44 yea but dont expect one minute of fl but if you have a crazy strong pull up probably you can hold a front lever for like 10 seconds but the one arm pull up is much more difficult than front lever (in my opinion) coz in a couple of months before i was learning one arm pull up and fl at the same time but i was more focused in oap but i achieved the fl first and when i was close to have the oap i got injured so it was not posible to learn the oap and the front lever is super easy to maintain so i dont have problem with fl so i would say that oap is waaay more difficult than the fl even if you have a strong pul up
Hey thats pretty interesting. And my next video will be even more interesting for you to watch. However, for instance in my case. I never got beyond advanced tuck lever (maybe halflay straddle) but practically got one arm pull on the right hand. For the refference - 51KG chinup at 78 Bodyweight back then.
@@FrinksmovementTV thats actually very interesting because a lot of people say that a strong chin up transfer more to front lever than pull ups and to be honest i dont really know because i dont do chin ups because of my injuries :( but yea your chin up was very strong and probably because of the biceps activation and stuff like that help in your oap
Really depends on your leverages. I achieved the one arm pull up first, on both hands, chin above the bar and was still unable to do full front lever(not even fully straight body) for more than 1-2 secs. In my case my legs are naturally strong and big, proportionally to my body. I don't even train them and I beat everybody at my school at 30,200,800 m sprints and at standing jump and other fast twitch fiber leg comparisons/exercises. And if you think about, your leg size doesn't matter in the one arm pull up so yeah. Maybe u just have really good leverages for the front lever. And fl is straight arm, OAP is bent arm. They are different exercises, so don't expect that big of a carryover.
@@vasilen17BG Very happy to see peoples contribution on the topic. Im in the process of creating video about front lever, pullups carry over etc. Stay tuned for that!
Then I achieved the front lever guess how? By being specific to the movement and holding it with bands. Also I could do 1-2 sec straddle planche and piked straddle planche push ups for like 10 reps before I could back lever. Crazy right? You would think that the planche would carry over to the back lever, and that's what I thought, but when I went and tried the back lever for the 1st time I failed miserably and felt weak ngl :D. But again got the back lever with using the bands overtime. What can we learn from my experience? If you really wanna learn a skill, train it! Stop relying on carryover! Yeah if you can do a 1-1.5 times added weight weighted pull up and 1.5-2 times weighted dip of course the carry over would probably be there for some skills but again, you'll have the base for the skill but you'd have to be more specific in order to get it!
great video, as always :) , but concerning the 1arm pull up / equivalent weighted, i think the whole arm (not just forearm) + shoulder + part of the back are "useful" (i mean not dead weight), they help you do the lift, so i think it's less than 90%. My personnal experience : my weighted PR was 78% BW at the time I got the 1 arm. Then you gotta take into account the strength difference between left and right arms, like maybe your dominant arm does 55% of the work when you do a weight pull up, but yeah i'd say it's between 75 and 80% bw :)
I am a decent swimmer and I am decent at Calisthenics 👀 Just a theory, but swimming seems to be low impact on joints especially shoulders which is a common calisthenics injury area. Maybe swimming provides a base strength for shoulders and helps in performing pulling skills???
There should not be a muscle up in a 1RM competition. It’s a power movement and not a strength exercise. Powerlifters also don’t do C&Js and weightlifters don’t 1RM bench presses in competition. Adding a power movement to a maximum strength competition represents a break in the competition format. I understand it’s a iconic move and technically very challenging, but it does not make much sense. Also from an injury perspective, the injury risk is much higher. Should be replaced by a strength exercise or completely dropped in favor of keeping competitions shorter. Just my two cents...
Well I mean just look at the body of a professional swimmer, those guys are beasts. I also used to swim alot when I was a little kid and when I started lifting weights at 14 I could do like 5 pull ups without having a lifting background or some muscles. Swimming is definitely a great way to build muscle mass and strength.
Yes because of nucleus accumulation because of the huge volume, no matter if it is lower intensity. The nucleus will help u massively if u start strength training but if u wann improve calisthenics just du huge volume of that, like 7 upper body sets daily
I think the reason why you don't need 100% bodyweight weighted pullup to achieve 1 arm pullup is called "bilateral deficit". Your lats cannot use their full power when they're firing at the same time.
Hey bro, how many sets for strength per muscle group per week? Because for hypertrophy it is 10-20 sets/muscle/week and the rep ranges are different for hypertrophy and strength, for hypertrophy usually 8-12 reps/set but for strength its lower than 8 reps so if I do 1 set of 4 reps for strength vs 1 set of 12 reps for hypertrophy so won't the volume be low on strength training if I'm doing 10-20 sets/muscle/week for strength?
that swimming - calisthenics correlation scatch - so funny I love it!
Have a friend who one of the best street workout athletes in Sweden and now I know why the journey was easier for him, he was a professional swimmer... xD
Hey guys I hope you enjoyed the podcast. Next project coming up end of october / november beggining. Take care!
frinksmovement.com/coaching/ - book consultation / apply for coaching / programming
frinksmovement.com/contact/ - questions regarding coaching, cooperation/business, videos
www.gornation.com - 10% Discount on Calisthenics Clothing & Equipment with the code "frinks"
Should ask about injuries also bro that'll be cool
I need to go swim to achieve the frontlever!
Hahah indeed!
Père is such a humble guy! Mad respect! He's a big inspiration for me!
He is a total beast and so humble your right 🙏🏻👍
is not père its pere fernandez, not french accent, it doesn't exist in spanish
i remember in high school there was a swimmer who could bust out 10 plus easy muscle ups when the rest of us were struggling with pullups
Wow man can't believe you got Pere here. You've got some really good connections!
Really love these podcasts man. It's like free coaching from the legends.
Thank you brother. Very appreciated 🙏🏻
6:06 loool swimmers' pulling power is everywhere
if you think that you can't do something, then see Pere - absolutely inspiring man!
@Pere Coll thank you for the clarity and honesty in exposing your knowledge and experience!
A pleasure!
Erik- I couldn't think of anybody better than pere for this topic
Mathew zlat- hold my weight belt
Both are beasts!
Nice, now I have something to listen to while I train :)
Haha yeah! Nice way to multi task!
I got my best results with a block/wave periodization and since I did supplementary work with high reps it also had a touch of DUP. My lifts were weighted pull ups, weighted dips, OHP, front squats and cleans.
Hey bro! I wanted to ask you, im 17 rn and my weighted dip pr is 47.5kg for 7 reps, but my pullups are very weak, 12.5kg for 6 reps. Rn im doing 3x a week Weighted dips and pullups in one workout and 2 more bodybuilding exercises, so one day i do barbell rows and curls, next workout chest flyes on cables and skull crushers, and the third day some lateral raises and face pulls. So my question is how do i improve my weighted pullup and dip? How many times a week and how should i periodize my training?
Holy shit fam. I am also a competitive swimmer that switched to callisthenics. After 8 months of weighted pulls-chins i manged to hit bw(85 kg) + 65 kilos no problem. By next year i want to lift my bodyweight! crzy coincidence!
Excellent PodCast!!!! I want more of this!! Your channel is becoming better every time I visit it! Congratulations!
Thank you so much! Appreciate your words. Im sure you will like the stuff thats coming ;)
@45:30 I literally thought of doing something like this the other day. To assist in learning the one armed pullup I would sit on the ground and lower the ring to various positions in the one armed pullup range and just pull as hard as I can. But if Pere did something similar in his training I must be onto something!
Yeah definitelly!
did this with chin up grip and my arm got stuck in a weird position and I had to move it
but I hadn't worked out in 1.5 months so I am to blame
You're a freaking genius. Have you performed it already?
Awesome interview... please more about weighted calisthenics and its programming
Glad you enjoyed!
Awesome bro, and it's with the Legend himself 😍
Yes, Pere is an absolute Legend 🙏🏻👍
he is a beast in weighted and statics !
He is! Absolute legend
@@FrinksmovementTV Facts & Your content is great bro !
@@bryston7072 Thank you so much brother!
Love your channel man, all your work is much appreciated! It's among the best content on calistenics. When you compare this to some of the bad information people like Austin dunham and Thenx are spreading, it's a shame you don't already have a million subs as well.
Hey I appreciate your words. I have a big passion for making these videos and its even greater when i know some people can benefit/enjoy them. Once again thank you 🙏🏻
Great show- but I don't know if I missed some part but, a question I have as I see Pere does quite high reps. Would Pere have a target of 10 reps and add weight when he is able to hit the goal of 10 ? Secondly - with those heavy poundages and high reps , how many sets would he perform ? Thirdly , how long would a typical workout session last ? Many thanks
I absolutely love that Illuminati moment when he said he used to swim XD. Also, makes me think about myself, as I used to be a swimmer for 5 years.
Fantastic content about periodization, strategy from an achiever
Thanks for the podcast!!
From what i know, experienced and researched, 1 arm chin/pull up is +70-80% bodyweight normal chin/pull up. Ofc everybodys different, but as a general rule, its a rather accurate one.
Will be testing it on a wider group very soon ;)
@@FrinksmovementTV btw have you thought of reaching out to a powerlifter to discuss differences and similarities between street and powerlifting? Cuz i personaly work with a powerlifting coach, because i find they have a waaaaay better understanding of strenght than most street lifters. Long story short, i think itd be an interesting podcast
@@rugolabkk Hey! I do have one podcast with s.Marko who coaches for powerlifting. But i would definitelly want to invite someone again. Any suggestions?
thanks bro my goal is oap. now I know roughly what I need to lift. started weighted calisthenics about a month ago. I got 3 reps with 35lbs added today. got a long way to go but I'll never give up!!!
The weight distribution on dips should be from the upper torso, not the waist. By putting it on the waist, the torso can move up independent of the weights in part of the range of motion, where by a better leverage is achieved, as they press up, to complete the rep. If one hangs the weight from the shoulders, they will find that they can lift a lot less. Not sure how one would achieve this, perhaps a specialised harness.
Gold mine of info. Great questions!
Thank you!
At 7:37. Not sure if you'll see this but funny enough, I used to swim regularly as a kid but stopped around 9 years old and could never do a single pull-up. Ever since I was 12, I kinda tried here and there to get my first clean pull-up but never could until I went for one intense swimming session when I was 16 and somehow managed to do my first ever clean pull up the day after. So for sure, I definitely believe there's a correlation between lats strength from swimming that can translate well into calisthenics. (I remember I tried googling whether there were any correlations back then but there weren't any related results)
Thanks for sharing Jeriel!
27:44 yea but dont expect one minute of fl but if you have a crazy strong pull up probably you can hold a front lever for like 10 seconds but the one arm pull up is much more difficult than front lever (in my opinion) coz in a couple of months before i was learning one arm pull up and fl at the same time but i was more focused in oap but i achieved the fl first and when i was close to have the oap i got injured so it was not posible to learn the oap and the front lever is super easy to maintain so i dont have problem with fl so i would say that oap is waaay more difficult than the fl even if you have a strong pul up
Hey thats pretty interesting. And my next video will be even more interesting for you to watch. However, for instance in my case. I never got beyond advanced tuck lever (maybe halflay straddle) but practically got one arm pull on the right hand. For the refference - 51KG chinup at 78 Bodyweight back then.
@@FrinksmovementTV thats actually very interesting because a lot of people say that a strong chin up transfer more to front lever than pull ups and to be honest i dont really know because i dont do chin ups because of my injuries :( but yea your chin up was very strong and probably because of the biceps activation and stuff like that help in your oap
Really depends on your leverages. I achieved the one arm pull up first, on both hands, chin above the bar and was still unable to do full front lever(not even fully straight body) for more than 1-2 secs. In my case my legs are naturally strong and big, proportionally to my body. I don't even train them and I beat everybody at my school at 30,200,800 m sprints and at standing jump and other fast twitch fiber leg comparisons/exercises. And if you think about, your leg size doesn't matter in the one arm pull up so yeah. Maybe u just have really good leverages for the front lever. And fl is straight arm, OAP is bent arm. They are different exercises, so don't expect that big of a carryover.
@@vasilen17BG Very happy to see peoples contribution on the topic. Im in the process of creating video about front lever, pullups carry over etc. Stay tuned for that!
Then I achieved the front lever guess how? By being specific to the movement and holding it with bands. Also I could do 1-2 sec straddle planche and piked straddle planche push ups for like 10 reps before I could back lever. Crazy right? You would think that the planche would carry over to the back lever, and that's what I thought, but when I went and tried the back lever for the 1st time I failed miserably and felt weak ngl :D. But again got the back lever with using the bands overtime. What can we learn from my experience? If you really wanna learn a skill, train it! Stop relying on carryover! Yeah if you can do a 1-1.5 times added weight weighted pull up and 1.5-2 times weighted dip of course the carry over would probably be there for some skills but again, you'll have the base for the skill but you'd have to be more specific in order to get it!
for weighted calisthenics, to maximise more weights can you use a weight belt and a backpack at the same time?
You really asking the same question on multiple different channels?
And to answer your question: no you cannot, your arms will fall off and your back will break
great video, as always :) , but concerning the 1arm pull up / equivalent weighted, i think the whole arm (not just forearm) + shoulder + part of the back are "useful" (i mean not dead weight), they help you do the lift, so i think it's less than 90%. My personnal experience : my weighted PR was 78% BW at the time I got the 1 arm.
Then you gotta take into account the strength difference between left and right arms, like maybe your dominant arm does 55% of the work when you do a weight pull up, but yeah i'd say it's between 75 and 80% bw :)
6:30 Hush! Don't spoil these secrets. They're already watching you.
I am a decent swimmer and I am decent at Calisthenics 👀
Just a theory, but swimming seems to be low impact on joints especially shoulders which is a common calisthenics injury area. Maybe swimming provides a base strength for shoulders and helps in performing pulling skills???
Very valid questions asked
Thank you ;)
amazing content, keep on!
Thank you! Working on a video currently :)
There should not be a muscle up in a 1RM competition. It’s a power movement and not a strength exercise. Powerlifters also don’t do C&Js and weightlifters don’t 1RM bench presses in competition. Adding a power movement to a maximum strength competition represents a break in the competition format. I understand it’s a iconic move and technically very challenging, but it does not make much sense. Also from an injury perspective, the injury risk is much higher. Should be replaced by a strength exercise or completely dropped in favor of keeping competitions shorter. Just my two cents...
Hmm very interesting point! Thank you for sharing your stance it really makes sense!
True
Makes sense!
Well I mean just look at the body of a professional swimmer, those guys are beasts. I also used to swim alot when I was a little kid and when I started lifting weights at 14 I could do like 5 pull ups without having a lifting background or some muscles. Swimming is definitely a great way to build muscle mass and strength.
Yeah swimming is very good sport for overall developement!
Calisthenics are so cool!
How can u get this insane in 7 years ? Wow
very interesting podcast !!!!!!!
Thank you!
Dope
Very nice!!!
Thank you 👍🙏🏻
Thank you for the video
You're welcome
Great video. Now my question is "does calisthenics translate to swimming?"
Thank you! Hahah thats a great great question. Well it probably does but only to a certain extend :)
Yes because of nucleus accumulation because of the huge volume, no matter if it is lower intensity. The nucleus will help u massively if u start strength training but if u wann improve calisthenics just du huge volume of that, like 7 upper body sets daily
I think the reason why you don't need 100% bodyweight weighted pullup to achieve 1 arm pullup is called "bilateral deficit". Your lats cannot use their full power when they're firing at the same time.
BEST video!!!!
Glad you think so!
Also Manuel Caruso was a swimmer once ahahah (coincidence)
wow I am excited to watch that :):):)))
Yeah! 🙏🏻🙏🏻👍
and a very nice guy !
Totally agree!
The guys she told you not to worry about 2:07
Rly usefull discussion
Im glad it was helpful!
a beast
Hello Bro
Hey bro, how many sets for strength per muscle group per week? Because for hypertrophy it is 10-20 sets/muscle/week and the rep ranges are different for hypertrophy and strength, for hypertrophy usually 8-12 reps/set but for strength its lower than 8 reps so if I do 1 set of 4 reps for strength vs 1 set of 12 reps for hypertrophy so won't the volume be low on strength training if I'm doing 10-20 sets/muscle/week for strength?
I would look at it the same. Count volume as the number of sets close to failure to make it simpler
30:56 Why is that?
god video
Qué gracioso es escuchar a angloparlantes pronunciar nombres de España
Hey can I ask you what mic you use
Dose someone know how often he was training a week?
He says it in an interview in Gornation I think he was doing pull - push ( legs on push).
can someone ecplisitly explain Reps in Reserve?
If your max was 10 pull ups and you would only do 8 pull ups you'd have 2 reps in reserve
@@Trajce_Hybrid :DD
Substituls en español ?
54:27 tought your mum is going to come in mid conversation .
Hahah nah. My cat learnt how to open the door by himself ;(
swimmers man
damn swimmers man...
@@FrinksmovementTV world would be doom if an italian swimmer is to touch a gymnastic rings
@@MikeDG00 Best Comment xD
That 110kg pull up looked ugly. Look Just like simply pointing the chin up and down. While body moved a few centimeters 😂
Weighted calisthenics is a paradox.