Calisthenics Unity

Hi guys, im now on definition, I already have a nice muscle mass and still working out with full body workouts, cardio and eating less to burn a bit fat i have, however, i would like to start traing some skills like front lever and back lever, what do you think is the best way to start working on them ?

I train skills before the actual workout, when you have the most energy. Maybe you'll be a bit more tired to do the actual workout but it's no big deal, it's usually negligible. Of course if you are doing splits and you did push & pull you don't want to train stuff like front levers when you rest the pull day. I usually do progressions and just test how far I have gotten with the progressions (for example how many seconds I can hold a front lever progression) for about 5-15 minutes before the workout but after the warm up, make sure you're warmed up very good first, you should already know that haha. You can also do what Yam said but I think you should do both, why would you want to take a break from the program.

Yeah, i train skills before the workout aswell. the risk to damage your joints or muscles is to high when you are tired and sore from a good workout :-)

I train before every workout handstand, crow pose and ring supporthold variations :-)
and i splitted my training :-) One day per week is to train front, planche and backlever progression. however at the moment i focus on tuck frontlever, planche leans and training the l-sit :-) the other days are normal strength workouts :-)

Great replies guys! Always train skills in the beginning of the workout yes. Very important!

In Chris transformation he did levers and lots of tricks jumping around the bar, is it necessary to work on them before strengh training or just with the workout program is fine ? I think that if i start working on them like that, i'll be tired and not be able to do my best at full body workouts

Well the program is for strength & muscle hypertrophy, there are the levers yea so you'll do the progressions of them anyway, like at level 14 you won't be able to do a full front lever raise, that's why you start with tuck or advanced tuck depending on your starting strength. But things like handstands, shoulder tap when doing handstand, one arm handstand or anything like that, you will have to do it before a workout or on your rest day since it doesn't really break the muscles. And I suppose you can do combos like a Pullover to do straight bar dips, you're practicing both pull over & push strength while doing the strength workout.

Hey Lucas,
i do not know about your current fitness level but chris did not start with training freestyle, hopping around the bar, doing 360s etc. at first he developed a basic strength. this is the ground for freestyle moves and i think you should master this first before thinking about yeah 360 moves etc. just my personal opinion but yeah looking forward to hear your thoughts? what is your current fitness status?

Alright then, start training several skills. Like the front and back levers, handstand, clap pull-ups and human flag amongst other skills. But I personally reccomend being advanced before trying any more advanced moves like behind the back clap pull-ups or any 360 moves on the bar. And yes, train skills, if you wish, before your strength workout(push, pull, legs, core). Remember, strength is key! First develop strength, than practice skills. Balance is important as well, for exercises like the handstand which are more of a balance exercise than a strength one. Anyway, good luck bro!

I agree with you, handstand training takes more balance than strength, but dont you think that training levers becore workouts will leave me tired ?