Jonnn Calisthenics tips and tutorials

  How Resistance Bands Can Fast-Track Your Calisthenics Skills (Like the Muscle-Up) If you're deep into calisthenics or just getting started with more advanced movements like the muscle-up, you've probably hit a wall at some point. Whether it's pulling high enough, transitioning smoothly over the bar, or just managing that explosive power needed to bridge the gap between a pull-up and a dip — we’ve all been there. And one of the most overlooked tools that can bridge that gap is the humble resistance band . As an advanced calisthenics athlete, I’ve seen firsthand how bands can transform frustration into progress. They're not just for rehab or warm-ups — they are powerful allies in skill development, particularly when tackling high-level movements like the muscle-up, planche, front lever, and handstand push-up. What Makes Resistance Bands So Effective? Resistance bands provide assisted resistance , meaning they help lift a portion of your body weight. This is crucial ...

Mastering the False Grip: The Key to Unlocking Advanced Calisthenics Skills If you’ve been dabbling in calisthenics for a while, you’ve likely come across the term “false grip.” Maybe you’ve seen it mentioned in tutorials for muscle-ups, front levers, or the elusive strict ring muscle-up. But unless you’ve actually tried it yourself, it’s hard to grasp just how essential—and how challenging—this grip truly is. In this blog post, I’m going to break down what the false grip is, how to do it correctly, and why it’s a non-negotiable skill if you're serious about progressing in calisthenics. What Is the False Grip? The false grip is a specific way of holding onto gymnastics rings or a bar that allows you to maintain constant wrist and forearm engagement. Instead of gripping the ring or bar with your palm under it (like a traditional pull-up grip), your wrist rests on top of the ring or bar, and your hand wraps around from there. The key feature is that your wrist is already above the l...

  Why Eating Enough Protein is Non-Negotiable for Calisthenics Success When people ask me what the most underrated “secret weapon” is in calisthenics, my answer is simple: protein . I see athletes grinding every day—pushing their limits with front levers, muscle-ups, planche progressions—yet they stall in progress, not because of effort or technique, but because their nutrition is off. More specifically, they’re not eating enough protein. Let me put it bluntly: if you’re serious about building strength, gaining lean muscle, and recovering faster, you cannot afford to neglect your protein intake. Protein: The Building Block of Progress Protein is made up of amino acids, the building blocks of your muscles, tendons, enzymes, and even hormones. Every time you train—whether it's push-ups, pull-ups, or isometric holds—you’re causing tiny micro-tears in your muscle fibers. That’s a good thing. It’s how your muscles grow. But they only rebuild stronger if you give them the raw materi...

  Why You Don’t Need to Be Flexible to Start Calisthenics If you’ve ever watched someone perform a one-arm pull-up, a slow muscle-up, or a clean front lever, it’s easy to assume that calisthenics is only for gymnasts, dancers, or highly flexible people. I’ve met plenty of beginners who were discouraged before they even tried a push-up—convinced that their stiff hamstrings or tight shoulders meant they weren’t cut out for bodyweight training. But let me tell you from experience: you do not need to be flexible to start calisthenics. And if you’ve been holding yourself back because you can’t touch your toes or do the splits, this post is for you. Calisthenics is About Control, Not Contortion Calisthenics is about learning how to control your own body. That’s it. You’re using your strength, balance, coordination, and awareness to move and hold your body through space. While flexibility can help with certain advanced skills down the road—like deep handstand presses or strict planche...

  Why I Train in the Morning and During the Day—Not at Night As someone deeply immersed in the world of advanced calisthenics, my training sessions are sacred. They’re not just workouts—they’re moments of pure focus, self-mastery, and challenge. One question I often get asked is: Why do you always train in the morning or during the day? Why not at night, when things are quieter? The short answer? Because performance, recovery, mindset, and lifestyle alignment all point to earlier sessions being far more effective. I’ve experimented with every time slot imaginable—early mornings, midday, late nights—and I can say with full confidence: training earlier in the day gives me the edge I need to progress in calisthenics at a high level. Here’s why. 1. Peak Energy and Performance There’s a physiological reason I train earlier: your body naturally performs better during the daytime. In the morning and early afternoon, your cortisol levels are at their highest. That may sound bad, but ...

  Why I Eat Oatmeal Every Day as a Calisthenics Athlete As an advanced calisthenics athlete, I’m constantly pushing my body to its limits. Whether I’m chasing the perfect front lever, repping out muscle-ups, or grinding through high-volume push-pull routines, my body demands clean, consistent fuel. Over the years, I’ve tried countless “fitness breakfasts”—from protein shakes and egg-white scrambles to elaborate avocado toasts—but one thing has always remained a constant: oatmeal. I eat oatmeal every single day, and it’s not just out of habit. It’s because it delivers exactly what my body needs to perform, recover, and stay lean. If you’re serious about calisthenics or any bodyweight-based training, you might want to consider making oatmeal your daily staple too. Here’s why. 1. Slow-Digesting Energy for Intense Sessions Calisthenics relies heavily on full-body control, explosive strength, and endurance. Unlike powerlifting where you might rest five minutes between sets, bodywei...