Strength and Sthenics Podcast

00:00 Intro – Debunking Calisthenics Influencer Reels00:50 Reel #1: Slow vs Explosive Reps & Muscle Fiber Types05:30 Why Fiber Type Distribution Is Mostly Genetic07:10 Reel #2: "You Need Bad Form to Progress"09:00 Defining Good vs Bad Form & The Bicycle Analogy12:30 When Bad Form Might Be Acceptable (Outlier Cases)15:00 The Push-Up "Cheat" Example & Building Momentum17:30 Why Cleaning Up Form Later Rarely Works20:00 Thoughts on Calisthenics Competition Formats & Judging24:00 Reel #3: Ranking Muscle Up Exercises24:30 Lat Pulldowns – Waste of Time?25:30 Weighted Pull-Ups & High Pull-Ups26:20 Jumping Muscle Ups – Useful for Older/Less Coordinated Athletes28:30 Archer Pull-Ups & The Specificity Spectrum31:00 Band-Assisted Muscle Ups – When They Actually Help33:00 Reel #4: "Learn the Planche in 2 Months" – The Charlatan Pitch35:30 Why Genetics & Training History Actually Matter37:30 Sasha's Own Genetic 39:30 Don't Blindly Trust Strong Athletes as Coaches41:00 Why Gifted Coaches Can Still Be Good at Cueing43:00 Coaching as Pattern Recognition & Cue Iteration44:30 Outro – Use Critical Thinking & Fighting DisinformationHelping Calisthenics athletes to achieve their skills and streetlifting goals. Coaching application: https://linktr.ee/SthenicsFor more content, follow us on:Instagram:https://www.instagram.com/sthenics_/Facebook:https://www.facebook.com/-STHENICS--330647900867584/

Episode 5 of Debunking Calisthenics Myths. This time we break down one of the most misunderstood parts of skill training — accessory exercises.We cover what accessories actually are, why most people program them wrong, and how to structure them intelligently around skills like planche, front lever, and handstand push-ups.0:00 The Importance of Accessory Training9:10 Understanding Exercise Purpose and Adaptations19:57 Nutrition's Role in Muscle Building25:23 Hypertrophy Myths and Realities28:28 Programming Skills and Accessories37:36 Targeting Specific Muscle GroupsHelping Calisthenics athletes to achieve their skills and streetlifting goals. Coaching application: https://linktr.ee/SthenicsFor more content, follow us on:Instagram:https://www.instagram.com/sthenics_/Facebook:https://www.facebook.com/-STHENICS--330647900867584/

Everyone's programming skills wrong.In this episode, we break down what actually matters in calisthenics skill periodization and why most of what you see on Instagram is either vague, misleading, or setting you up for injury.In this Episode we will talk about:-Absolute vs. relative intensity in skill training (and why the distinction matters)-Why "grease the groove" is a double-edged sword-Holds vs. dynamic progressions: when to use each and why neither is universally better-Seconds in reserve: how to actually define your max hold-Why chasing seconds on easier progressions won't always get you to the next skillTimestamps:00:00 Introduction to Skills Periodization02:50 Understanding Intensity in Skills Training06:04 Defining Absolute and Relative Intensity09:09 Technical Breakdown and Its Importance11:49 The Role of Volume and Frequency in Training14:55 Dynamic Progressions vs. Isometrics18:02 The Concept of Seconds in Reserve21:05 Endurance vs. Strength in Skills Training23:52 Practical Applications of Skills Training26:56 Measuring Progress and Testing Skills30:13 Conclusion and Future TopicsHelping Calisthenics athletes to achieve their skills and streetlifting goals. Coaching application: https://linktr.ee/SthenicsFor more content, follow us on:Instagram:https://www.instagram.com/sthenics_/Facebook:https://www.facebook.com/-STHENICS--330647900867584/Helping Calisthenics athletes to achieve their skills and streetlifting goals. Coaching application: https://linktr.ee/SthenicsFor more content, follow us on:Instagram:https://www.instagram.com/sthenics_/Facebook:https://www.facebook.com/-STHENICS--330647900867584/

In this episode, we build on our periodization fundamentals and get into where strength actually comes from, tracing the full signal chain from motor cortex through spinal cord to muscle fiber and back. We break down the neural adaptations that actually drive strength gains: coordination, reduced antagonist co-activation, increased motor unit recruitment, elevated firing rate, and cortical disinhibition, and why every single one of them is specific to the movement, velocity, and load you train at. The second half gets into the difference between CNS and peripheral fatigue, why a tired brain simply stops learning new motor patterns, and what that actually means for how you should be programming, especially if you're chasing calisthenics skills. The core takeaway: skills are neural, and the brain needs to be fresh, the stimulus needs to be specific, and quality of repetition matters more than grinding volume. Next episode we get into skills periodization, building our own framework for intensity, volume, and progression in a space where the textbooks haven't caught up yet. 00:00 Introduction to Neural Adaptations and Skills Training 01:33 Understanding the Origin of Strength 03:00 The Role of the Brain in Strength Training 07:02 Exploring Neural Adaptations 11:09 The Importance of Coordination and Antagonist Co-Activation 15:52 Fatigue and Its Impact on Performance 23:24 The Significance of Sleep and Stress Management 24:45 Preview of Skills Periodisation Helping Calisthenics athletes to achieve their skills and streetlifting goals. Coaching application: https://linktr.ee/Sthenics For more content, follow us on: Instagram: https://www.instagram.com/sthenics_/ Facebook: https://www.facebook.com/-STHENICS--330647900867584/

In this episode, we break down the cornerstones of strength training — volume, intensity, proximity to failure, frequency, and progressive overload — and use them to critically analyze the most popular training methods in the calisthenics world.We go through what effective sets actually means and why it's the only volume metric worth tracking, then dissect the 2-set method, the 5x5, and the high frequency low intensity approach, covering the real pros and cons of each based on physiology rather than hype.Whether you're chasing hypertrophy, raw strength, or calisthenics skills, understanding these principles will help you stop blindly following methods and start training with intention.00:00 Intro 2:52 Cornerstones of strength training 6:09 Understanding volume and effective sets 8:51 The role of intensity in training 11:56 Frequency and recovery in strength training 15:07 Progressive overload explained 18:05 Training to failure: Pros and Cons 21:06 Practical application of training variables 23:55 The two set method: Benefits and Drawbacks 31:16 Training frequency and muscle groups 37:40 Volume and intensity in training 40:23 The 5x5 method: Strength vs. Hypertrophy 47:46 High frequency, low intensity training 54:16 Neural adaptations in strength training Helping Calisthenics athletes to achieve their skills and streetlifting goals. Coaching application: https://linktr.ee/Sthenics For more content, follow us on: Instagram: https://www.instagram.com/sthenics_/ Facebook: https://www.facebook.com/-STHENICS--330647900867584/

We’re back with our well known Debunkings. This time in a new format and with our guest Saša.As always, we try to stay respectful and nuanced, even when it’s not easy. Creators like the ones shown here have helped calisthenics grow and inspired many people to start training.The problem is that a lot of the information being shared—especially in short, “quick and easy” reels—is simply wrong.At Sthenics, we want to push back against this by focusing on evidence-based training.If you find this useful, share it and help spread better information on how to actually train calisthenics skills.We still have places at our Bali retreat if you want to learn how to program skills weighted and mobility correctly. https://coaching.sthenics.net/bali-retreat/Helping Calisthenics athletes to achieve their skills and streetlifting goals. Coaching application: https://linktr.ee/SthenicsFor more content, follow us on:Instagram:https://www.instagram.com/sthenics_/Facebook:https://www.facebook.com/-STHENICS--330647900867584/

In this episode of the Strength and Sthenics Podcast, Josh and Denis dive deep into the world of pull-ups — one of the most fundamental upper body exercises. They share their own experiences, break down the mechanics and technique behind an effective pull-up, and talk about how to program and use different variations to build real strength. The conversation also touches on the importance of grip strength and training standards, making this episode a solid listen for anyone looking to level up their pull-up game.00:00The Pull-Up Journey Begins06:04Understanding the Mechanics of Pull-Ups13:02Technique and Form in Pull-Ups20:38Programming for Pull-Up Strength28:30Advanced Pull-Up Variations and Techniques38:37The Importance of Grip in Pull-UpsAll infos regarding the retreat!https://share.google/iIhHmaY9Nda5pa10K

In this episode of the Sthenics and Strength Podcast, Josh and Denis dive into the world of calisthenics and lifting—how the two can work together, where they sometimes clash, and how their own approach has evolved over time. They break down staple movements like pull-ups and pike push-ups, sharing why these basics still matter whether you're just starting out or years into training. The conversation also touches on common myths floating around the calisthenics space, and why keeping training enjoyable might be the most underrated principle of all.Chapters00:00 The Fusion of Calisthenics and Lifting02:49 The Evolution of Calisthenics Training05:56 Building Strength: The Path to Pull-Ups08:51 Programming for Progress: Advanced Techniques11:50 Integrating Calisthenics into Bodybuilding14:49 Skill Acquisition in Calisthenics17:50 The Journey to Handstand Push-Ups20:12 Mastering the Pike Push-Up Technique22:53 Understanding Muscle Recruitment in Calisthenics25:44 Building a Strong Foundation with Essential Exercises29:54 Optimizing Push-Up Techniques for Maximum Gains32:05 The Importance of Core Training in Calisthenics33:05 Debunking Calisthenics Myths and Flashy Exercises36:50 Finding Joy in Calisthenics and Skill Development

In this episode of The Strength and Sthenics Podcast, we break down the beginner’s roadmap to calisthenics—especially for those transitioning from lifting, running, or other training styles.We cover how to realistically assess your time commitment, pick the right skills to focus on, and blend technical work into your strength training. From the one-arm pull-up to the handstand push-up and muscle-up, we dive into the timelines, challenges, and rewards of skill progression.We also discuss how individual factors like body type, training background, and consistency can shape your journey, and why setting realistic expectations is key. You’ll hear our personal experiences, strategies for integrating calisthenics with other training methods, and insights into building long-term strength and movement mastery.Whether you're just getting started or looking to refine your approach, this conversation will give you a clear path forward in calisthenics.

In the first episode of the Strength and Sthenics Podcast, hosts Joshua Hash and Denis Piccolo dive into all things calisthenics. They talk about the benefits of bodyweight training, how it’s evolved over time, and how anyone can incorporate it into their fitness routine. From building a strong community to embracing the hybrid athlete mindset, Josh and Denis share their passion for movement and making progress at any age. They reflect on the joy of training, the power of setting meaningful goals, and how calisthenics can adapt to fit any lifestyle.