Create the most modern, credible, comprehensive, science-based, and effective guidelines for mastering calisthenics from novice, intermediate, advanced, expert, to elite levels of expertise with a progression timeline. Be as detailed as possible.

### Comprehensive Guidelines for Mastering Calisthenics Calisthenics is a form of exercise that uses body weight as resistance to build strength, balance, flexibility, and endurance. The following guidelines will provide a structured framework for progression from novice to elite levels of expertise in calisthenics. This plan incorporates science-based principles of strength training, periodization, and recovery. --- ### **Stage 1: Novice (0-3 months)** **Objectives:** - Build foundational strength, mobility, and body awareness. - Master basic movements. **Progression Timeline:** - **Weeks 1-2:** Introduction to bodyweight movements. - **Weeks 3-6:** Focus on form and control; conditioning and endurance. **Key Exercises:** 1. **Push-ups:** 3 sets of 5-15 reps. 2. **Bodyweight Squats:** 3 sets of 10-20 reps. 3. **Incline Push-ups:** 3 sets of 5-15 reps. 4. **Plank:** 3 sets of 20-60 seconds. **Mobility Work:** - Dynamic stretching (10-15 mins pre-workout). - Static stretching (15-20 mins post-workout). **Notes:** - Aim for 3-4 workouts per week. - Focus on quality of movement and engaging muscles effectively. --- ### **Stage 2: Intermediate (4-9 months)** **Objectives:** - Increase strength, improve endurance and begin more complex movements. - Build proficiency in fundamental calisthenics exercises. **Progression Timeline:** - **Months 4-6:** Incorporate advanced variations. - **Months 7-9:** Build endurance and introduce skills. **Key Exercises:** 1. **Dips:** 4 sets of 6-12 reps. 2. **Chin-ups/Pull-ups:** 4 sets of 5-10 reps. 3. **Decline Push-ups:** 3 sets of 8-15 reps. 4. **L-Sit Hold:** 3 sets of 10-20 seconds. 5. **Pistol Squats (assisted if necessary):** 3 sets of 3-5 reps per leg. **Mobility Work:** - Add shoulder and hip-focused mobility routines (10-15 mins). **Notes:** - Gradually increase workout frequency to 4-5 times per week. - Include conditioning workouts (e.g., circuit training) 1-2 times per week. --- ### **Stage 3: Advanced (10-18 months)** **Objectives:** - Master intermediate skills and integrate advanced techniques. - Develop advanced strength and body control. **Progression Timeline:** - **Months 10-12:** Focus on explosive strength and static holds. - **Months 13-18:** Introduce skills and complex routines. **Key Exercises:** 1. **Muscle-ups:** 4 sets of 3-6 reps (if skilled enough). 2. **Handstand Push-ups:** 4 sets of 3-6 reps. 3. **Front Lever (progression exercises):** 5 sets of 10-30 seconds. 4. **Back Lever (progression exercises):** 5 sets of 10-30 seconds. 5. **Archer Push-ups:** 3 sets of 5-8 per side. 6. **Single-leg Squats:** 4 sets of 6-10 reps per leg. **Mobility Work:** - Include more dynamic mobility training focusing on muscle group used. **Notes:** - Offer skill training sessions separate from strength workouts. - Maintain training frequency of 4-6 days per week. --- ### **Stage 4: Expert (18-36 months)** **Objectives:** - Refine advanced skills and strength while incorporating high-level movements. - Enhance performance, endurance, and skill complexity. **Progression Timeline:** - **Months 19-24:** Emphasis on strength and skill integration. - **Months 25-36:** Optimize muscle connections and master skills. **Key Exercises:** 1. **One-arm Push-ups:** 4 sets of 2-5 reps each arm. 2. **Planche Progressions (e.g., planche lean):** 5 sets of 10-30 seconds. 3. **Full Front Lever Holds:** 4 sets of 10-30 seconds. 4. **Handstand Walking Progressions:** 4 sets of walking 2-5 meters. 5. **Human Flag Progressions:** 3 sets of 5-10 seconds. **Mobility Work:** - Continue dynamic warm-up and specific movement-focused mobility. **Notes:** - Increase training variability with different styles (e.g., flow, circuit workouts). - Maintain training frequency of 5-6 days per week with adequate recovery. --- ### **Stage 5: Elite (36+ months)** **Objectives:** - Achieve mastery of calisthenics skills and create personal challenges. - Focus on advanced performance metrics and specialized training. **Progression Timeline:** - **Months 37+:** Innovate with skills, explore unique combinations, and optimize approach. **Key Exercises:** 1. **Single-arm Pull-ups:** 4 sets of 1-3 reps. 2. **Full Planche and variations:** 4 sets of 5-20 seconds. 3. **Freestanding Handstands:** 4 sets of 10-30 seconds. 4. **Full Human Flag:** 4 sets of 5-15 seconds. 5. **Custom Skill Combinations (create personalized exercises):** 3 sets. **Mobility Work:** - Maintain an extensive mobility routine targeting personal weak points. **Notes:** - Train 5-7 days per week; vary focus to include recovery, skill refinement, and heavy practice. - Engage in community challenges or competitions to keep motivation high. --- ### **General Tips Across All Stages:** - **Nutrition:** A balanced diet with adequate protein, fats, and carbohydrates. Consider using supplements if necessary after consulting a healthcare professional. - **Recovery:** Prioritize sleep (7-9 hours per night) and consider active recovery techniques (e.g., yoga, massage). - **Mindset:** Set realistic goals, track your progress, and celebrate achievements. Mental fortitude is crucial for long-term success. --- ### Conclusion These comprehensive guidelines for mastering calisthenics will provide you with a structured approach to developing strength, skill, and endurance. Remember, progress takes time, consistency, and patience, so iterate on your training plan based on your individual response and experiences.