Develop a comprehensive, science-based textbook list for mastering calisthenics at novice, intermediate, advanced, expert, and elite levels, including a detailed timeline for progression.

Here's a comprehensive, science-based textbook list for mastering calisthenics at various levels, along with a suggested timeline for progression. This plan assumes a focus on building strength, endurance, flexibility, and skill through progressive overload, proper technique, and consistent practice. ### Novice Level (0-6 Months) **Goals**: Build basic strength, coordination, and endurance. Learn foundational movements. #### Recommended Books: 1. **"The New Rules of Lifting" by Lou Schuler & Alwyn Cosgrove** - This book covers basic strength training principles and will help develop a foundational understanding of body mechanics and strength training. 2. **"Convict Conditioning" by Paul Wade** - Focuses on bodyweight training with a clear progression system for beginners. 3. **"Stretching" by Bob Anderson** - Introduces the importance of flexibility, with routines for improved mobility. #### Timeline: - **Months 1-2**: Focus on foundational movements: push-ups, squats, lunges, planks, and rows. Work on flexibility. - **Months 3-4**: Begin to integrate variations (e.g. incline/decline push-ups, assisted pull-ups). - **Months 5-6**: Incorporate basic skills like handstands against the wall and negative pull-ups. --- ### Intermediate Level (6-12 Months) **Goals**: Develop strength, balance, and the ability to perform explosive and controlled movements. #### Recommended Books: 1. **"Explosive Calisthenics: The Power of Bodyweight Training" by Josh Bryant & Ben Prentiss** - Covers advanced explosive movements and methods for increasing power using bodyweight. 2. **"Strength Training Anatomy" by Frederic Delavier** - Provides insights into muscle anatomy and how exercises engage different muscle groups. 3. **"The Calisthenics Encyclopedia" by Daniel Vadnal** - Comprehensive resource for various advanced calisthenics exercises and progressions. #### Timeline: - **Months 7-8**: Start to incorporate intermediate-level progressions (e.g. dips, pull-ups, decline push-ups). - **Months 9-10**: Add dynamic movements (e.g. box jumps, muscle-ups) and strengthen core stability with variations. - **Months 11-12**: Begin working on skills like free-standing handstands, tuck planche, and front lever drills. --- ### Advanced Level (1-2 Years) **Goals**: Master more complex movements and combinations, increase strength-to-weight ratio. #### Recommended Books: 1. **"Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength" by Steven Low** - In-depth exploration of bodyweight training principles and detailed progressions. 2. **"Taking the Leap: How to Build a Resilient Mindset" by Chris Mohney** - Focuses on mental strength and the psychological aspects of skill acquisition. 3. **"Plyometrics" by Gary M. Parker** - Discusses explosive techniques and their integration into training regimes. #### Timeline: - **Year 1**: Continue building on advanced skills: one-arm push-ups, one-legged squats, etc. Emphasize controlled descents. - **Year 2**: Work towards more complex movements like the back lever, as well as gymnastic-style transitions and flows. --- ### Expert Level (2-3 Years) **Goals**: Refine all skills and movements, and begin integrating high-level gymnastics or sport-specific movements. #### Recommended Books: 1. **"Ultimate Guide to Bodyweight Exercises" by the Editors of Ulysses Press** - A reference for a comprehensive exercise library and proficient techniques. 2. **"The Science and Practice of Strength Training" by Vladimir Zatsiorsky & William Kraemer** - In-depth exploration of strength training principles, with relevant applications to calisthenics. 3. **"Gymnastic Strength Training" by Christopher Sommer** - Detailed progressions for strength training from a gymnastics perspective. #### Timeline: - **Years 2-3**: Aim for skills like full planche, handstand push-ups, and muscle-up variations. - Feature consistent exploration of new movements and flourishes such as barrel rolls or transition skills. --- ### Elite Level (3-5 Years) **Goals**: Master advanced calisthenics skills, develop unique routines, and potentially compete or instruct. #### Recommended Books: 1. **"The Naked Warrior" by Pavel Tsatsouline** - Focuses on bodyweight training for elite performance through strength training principles. 2. **"Strength is a Skill" by Charlie Weingroff** - Offers insights into strength as a skill and how to train it effectively. 3. **"Functional Training" by Michael Boyle** - Comprehensive resource for training that applies to performance and real-world movements. #### Timeline: - **Years 3-5**: Devote time to refining technique, creating complex routines, and potentially learning to coach others. - Explore hybrid routines combining calisthenics with other forms of training (weights, yoga, martial arts). --- ### Additional Considerations for All Levels: - **Cross-Training**: Incorporate other fitness modalities (yoga, martial arts, weight training) to enhance performance. - **Nutrition & Recovery**: Stay informed about nutrition; consider "Nutrition Timing" by John Ivy for optimized performance and recovery. - **Community & Coaching**: Engage with local communities and find mentors or coaches for guidance and support. This timeline and book list offer a structured approach to mastering calisthenics at various levels. Each individual’s progression may vary based on personal capacity, commitment, and consistency in training.