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

## Comprehensive Guide to Mastering Calisthenics

Calisthenics is a bodyweight training discipline that relies on using your own body weight for resistance. It offers numerous benefits including improved strength, flexibility, endurance, and motor control. This guide provides a structured approach to progressing through the levels of calisthenics from novice to elite.

### Key Principles for Success

1. **Consistency**: Regular training is essential for progression.
2. **Progressive Overload**: Gradually increase difficulty by manipulating reps, sets, tempo, or variation.
3. **Rest and Recovery**: Allow adequate time for muscles to recover and grow.
4. **Nutrition**: Fuel your body with a balanced diet to support performance and recovery.
5. **Mobility and Flexibility**: Incorporate stretching and mobility work to prevent injuries.

### Progression Timeline

#### Novice Level (0-3 Months)

**Focus**: Building foundation strength and establishing routine.

- **Goals**: 
  - Master basic movements.
  - Establish a routine of 3-4 times per week.

- **Key Exercises**:
  1. Push-ups (knee or regular)
  2. Bodyweight Squats
  3. Lunges
  4. Planks 
  5. Glute Bridges

- **Progression Timeline**:
  - Months 1-3: 
    - Week 1-4: 2 sets of 8-12 reps for each exercise.
    - Week 5-12: Increase to 3 sets.

#### Intermediate Level (4-9 Months)

**Focus**: Increasing complexity and volume of movements.

- **Goals**:
  - Build endurance and strength.
  - Begin to train more advanced movements.

- **Key Exercises**:
  1. Dips
  2. Pull-ups (assisted if necessary)
  3. Elevated Push-ups
  4. Pistol Squats (assisted)
  5. Hanging Leg Raises

- **Progression Timeline**:
  - Months 4-6:
    - Week 1-4: 3 sets of 6-10 reps.
    - Week 5-12: Add 1-2 additional sets.
  - Months 7-9:
    - Introduce variations (e.g., archer push-ups, L-sit holds) and challenge in difficulty.

#### Advanced Level (10-18 Months)

**Focus**: Mastering complex skills and enhancing body control.

- **Goals**:
  - Work on high-level movements.
  - Improve efficiency and muscular endurance.

- **Key Exercises**:
  1. Muscle-ups
  2. Handstand Push-ups 
  3. One-Arm Push-ups (assisted if necessary)
  4. Box Jumps
  5. Front and Back Levers

- **Progression Timeline**:
  - Months 10-12:
    - Week 1-4: 3-4 sets of 4-8 reps with focus on form.
    - Week 5-18: Start performing advanced variations incorporating isometric holds.
    
#### Expert Level (19-30 Months)

**Focus**: Mastery of movements; optimal performance.

- **Goals**:
  - Refine technique and incorporate advanced training methodologies.
  - Work on performance metrics: time under tension, explosive movements.

- **Key Exercises**:
  1. Planche Push-ups
  2. Front Lever Raises
  3. Pistol Squats (unassisted)
  4. Typewriter Pull-ups
  5. Dragon Flags

- **Progression Timeline**:
  - Months 19-24:
    - Week 1-4: Focused skill sessions, aiming for 3-5 reps of more difficult exercises.
    - Week 5-30: Combine advanced skill routines with strength routines. Increase training volume by adding more sets and decrease rest time.
    
#### Elite Level (31+ Months)

**Focus**: Competitive edge, combinations of multiple advanced skills.

- **Goals**:
  - Prepare for competitions or performance challenges.
  - Continue refining and maintaining a high level of fitness.

- **Key Exercises**:
  1. Full planche 
  2. 3-Element Combos (e.g., Muscle-up to Handstand)
  3. 360-degree bar spins
  4. Iron Cross
  5. Advanced flow transitions (e.g., from handstand to planche)

- **Progression Timeline**:
  - Months 31+: 
    - Continuous integration of skills, focusing on performance and creativity.
    - 4-6 sets of 3-5 reps incorporating multiple movements seamlessly.

### Weekly Training Splits

#### Sample Weekly Structure

1. **Novice**: 
   - Day 1: Push Strength (Push-ups, Dips)
   - Day 2: Lower Body (Squats, Lunges)
   - Day 3: Core (Planks, Bridges)
   - Day 4: Active recovery (light cardio, mobility work)

2. **Intermediate**:
   - Day 1: Upper Body (Pull-ups, Dips)
   - Day 2: Lower Body (Pistol Squats, Lunges)
   - Day 3: Core & Stability (Hanging Leg Raises, L-sits)
   - Day 4: Rest
   - Day 5: Skills/Flow (focus on transitions)

3. **Advanced to Elite**: 
   - Create a split focusing on upper/lower body and skill sets throughout the week, incorporating dedicated skill days, strength days, and active recovery as necessary.

### Nutrition and Recovery

- **Nutrition**: Focus on a balanced diet rich in whole foods, with adequate protein (1.2 – 2g/kg), healthy fats, and carbohydrates. Hydration is fundamental.
- **Recovery**: Prioritize sleep (7-9 hours), stretch after workouts, use foam rollers, and consider yoga or Pilates to assist recovery.

### Conclusion

Mastering calisthenics is a journey that requires patience, determination, and consistent effort. Following this structured guide will help you advance through each level effectively while minimizing the risk of injury. Always listen to your body and adjust your training as needed. Use this guide as a roadmap to your calisthenics mastery, and enjoy the process!