In these times there are so many books about everything that it's easy to get confused.
Choosing the one that suits your needs is not a simple task.
The book I will be talking about today is a lot different than the rest,
because it's not really a guide per se.
It's more of an aid in setting your goals
and structuring your training in a long-term perspective, but more on that in a minute.
I called it a 'secret' book in a sense that very few people know about it,
but after you reach a certain level it can be very useful. It is free as well.
So what is that book?
it's not actually this book, that's just some indian cookbook.
I don't have a printed copy of the one I'm talking about, it's a pdf file.
So let me to get to the computer.
This file can be downloaded from the official site of Federation of Gymnastics.
Yes, gymnastics not calisthenics,
but calisthenics is basically a retarded brother of gymnastics, so it's good as long as we pick what's appropriate for us.
Most of the things we aspire to do, gymnasts learn at the age of 6,
so probably 95% of its contents is out of the range for regular humans.
This file is a complete set of rules for gymnasts who take part in Gymnastic Championships and Olympics.
MAG COP stands for Men's Artistic Gymnastics Code of Points.
This discipline consists of six events namely
Floor Exercise, Pommel Horse, Rings, Vault, Parallel Bars and Horizontal Bar.
What should interest us is the tables with all the skills for each event.
As I said, most of them is too difficult or too specific for the apparatus to even take into consideration,
but I have gone through all of them and chosen the relevant ones.
Each event has couple of tables with different groups of skills.
For example Floor exercises are divided into Non-acrobatic Elements and Acrobatic Elements.
Each column is represented by a letter A B C and so on.
This is the difficulty of the skills, with A being the easiest.
As I told you in the beginning, this book is not a guide.
You won't find any tips on how to get the skill, it's just a list of them.
That's why I think it should be used as a tool
to structure your training in the long-run by showing you the possibilites and giving new ideas.
A lot of people have a hard time setting the direction in which their training should go after achieving a certain level.
The way I see this pdf may be helpful is listing everything that you are interested in learning and slowly going through the list.
There is around 35 skills that I have chosen considering them as possible to get
by a bodyweight training enthusiast, not a professional gymnast.
Alright, with all the basics out of the way, let's quickly go through the skills.
Most of them are in the easiest column "A" with a few "B"s
and very occasional "C" sprinkled in for you ambitious beasts.
Of course there are no things such as pull ups or push ups in the list
as these are not considered as skills, so beginners should build up some strength and experience first.
First event that we're interested in is Floor Exercises, specifically Non-acrobatic elements.
Most of these positions are revolving around handstand, so that's definitely a prerequisite.
The next thing that I'd go for is a regular straddle press to handstand
as that's gonna be a stepping stone for all those more difficult presses like full press to handstand,
press from the L-sit, split, front support or even V-sit which is a skill by its own.
You're gonna need quite a lot of pike flexibility for all those, so stretching is another thing to consider.
Number 13 is also a very fun skill to practice, it's like a handstand push up,
but starting from laying on your belly.
The japanese handstand hold is not listed as a skill by itself,
but it's another interesting variation worth trying.
Next page, we've got straddle planche, full planche,
lowering to both of them from handstand,
pretty challenging stuff, but a big goal for a lot of us.
The piruets in handstand are a great way of increasing your control and body awareness in the position.
If you already can do the presses from L-sit or straddle L-sit from the previous page,
the roll variations shouldn't need much more practice.
The next page revolves around splits, so if anyone is into that stuff, there's something for you as well.
And that's everything from Floor exercises that I chose.
The next event is Pommel Horse, but I just skipped it because the exercises are very apparatus specific.
Then we get to the rings, which is the most strength oriented event.
There's not much stuff in the Kip & Swing elements that I'd like to talk about,
because I suppose not many of you have the olympic setup for rings.
Number 49 is an extreme challenge for the flexibility of your shoulders.
Number 55 is kip to support, pretty fun alternative for muscle up,
if you need to get above the rings.
The easier variation of this would be to land in the bottom position of ring dip,
but the full skill requires to land in the top position with straight arms.
Another variation of this skill is number 61, where you rotate the other way around.
Next page number 73 – back roll also known as felge, pretty technical,
but gives a lot of satisfaction when you finally succeed.
That's all for the kip/swing elements.
Moving on, we get to strength elements. Here you can find a lot of familiar stuff,
like L-sits, V-sit, back lever, front lever and maybe even some planche variations if you like the challenge.
Next page has 2 nice skills in the first column.
Press to handstand which technically requires a 2s hold at the end, but even if you put your legs on the straps it's very fun exercise.
The other skill is front roll which is a great way to strengthen your false grip and ring muscle up transition.
And lastly number 50, muscle up to back lever.
There's so much cool stuff aside from what I've talked about,
but most of it is so difficult I'm afraid to even hint it as a possible goal for an amateur.
The last event I'd like to go trough is Parallel Bars.
Vault and Horizontal Bar does not offer anything suitable for calisthenics.
On the first page of the Elements in support or through support I can see two positions – handstand hold and L-sit.
There are some other dynamic moves that would possible to learn,
but the gymnastic parallel bars are flexible, so they cushion the landing.
Most of regular dip bars are made of steel and are very rigid,
so any dynamic moves done on them would most probably result in an injury.
Number 26 six from the next page is another press to handstand variation, or even two of them –
bent arms straight body or straight arms bent body.
When you master the handstand piruet on the floor, then number 85 and 86 are two other variations of that.
And lastly number 61 from the swing portion of the skills.
This move is called a glide kip and you can just finish it with L-sit.
It's very similar to the glide kip on the bar, which is just another name for dynamic muscle up.
This is my list of skills that I'd like to be able to do at some point in my life.
There's so much stuff here, that learning all of that can take long years.
I like to come back to this book every couple months to search for some inspiration
and new ideas for my training sessions.
Let me know what you think about the idea of using this book for the purpose of evaluating your bodyweight training journey.
Hope you liked the video and as always I'll see you in the next one.
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