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

Creating a comprehensive textbook list for mastering calisthenics requires a structured approach to learning, which includes a progression from novice to elite levels. Here's a categorized list of recommended textbooks and resources, along with a suggested timeline for skill acquisition. ### Beginner Level (0-6 Months) **Goals:** Learn basic movements and form, build foundational strength. 1. **Books:** - *"Calisthenics: The Ultimate Guide to Bodyweight Workouts"* by Paul K. Thomas - *"The New Rules of Lifting for Abs"* by Lou Schuler and Alwyn Cosgrove (for understanding body mechanics) 2. **Online Resources:** - YouTube channels (e.g., "Fitness FAQs", "ThenX") - Calisthenics programs on fitness apps (e.g., Freeletics) 3. **Focus Areas:** - Basic push-ups, pull-ups, bodyweight squats, and core exercises. - Emphasis on movement patterns and mobility. **Timeline:** - Months 1-3: Focus on mastering basic forms and routines. - Months 4-6: Start building endurance and transitioning to more complex variations (e.g., incline push-ups to regular). --- ### Intermediate Level (6-12 Months) **Goals:** Increase strength, endurance, and begin intermediate movements. 1. **Books:** - *"Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength"* by Greg Everett - *"The Naked Warrior"* by Pavel Tsatsouline (for strength development) 2. **Online Courses:** - Skill-based courses focusing on progression (e.g., "Street Workout") 3. **Focus Areas:** - Advanced push-up variations, pull-up variations, Dips, and core strengthening exercises (e.g., L-sit, planks). **Timeline:** - Months 7-9: Begin to integrate intermediate skills like muscle-ups or handstands. - Months 10-12: Establish a consistent training routine; begin working on dynamic movements and complex transitions. --- ### Advanced Level (1-2 Years) **Goals:** Master advanced movements, refine skills, and increase body awareness. 1. **Books:** - *"Strength Rules: How to Shape Your Body and Life with the Simple Science of Strength"* by Danny Kavadlo - *"Convict Conditioning: How to Bust Free of All Weakness – Using Only Bodyweight Exercises!"* by Paul Wade 2. **Online Resources:** - Advanced calisthenics tutorials and movement breakdown videos. 3. **Focus Areas:** - Skilled movements such as planche, front lever, back lever, and one-arm push-ups. **Timeline:** - Year 1: Focus on perfecting form; introduce higher complexity routines. - Year 2: Establish strength endurance and ability to perform more difficult skills under fatigue. --- ### Expert Level (2-4 Years) **Goals:** Maximize physical capabilities and develop a personalized training regimen. 1. **Books:** - *"The Complete Guide to Bodyweight Training"* by Keshav Singh. - *"The Gymnastics Encyclopedia"* by Lloyd Readhead (for gymnastics-focused calisthenics) 2. **Online Resources:** - Follow experts in the field for tricking, gymnastic-style moves. 3. **Focus Areas:** - Explore full gymnastics routines and complex movement combinations (e.g., transitions from one skill to another). **Timeline:** - Year 2-3: Continue to build on existing skills and train for hybrid calisthenics-gymnastics. - Year 4: Work on consistency and integrating learned skills into a cohesive routine. --- ### Elite Level (4+ Years) **Goals:** Mastery of all calisthenics movements, mentor others, and possible competition. 1. **Books:** - *"The Sport of Gymnastics"* by John Carline (for competition and advanced techniques). - *"Calisthenics for Beginners: A Guide to Getting Started with Bodyweight Training"* by Michael C. DeMarco (for cross-reference and refreshment). 2. **Online Resources:** - Follow elite athletes and competitions (e.g., World Street Workout Championship videos). 3. **Focus Areas:** - Master human flags, 360 muscle-ups, and combinations of skills with fluidity. **Timeline:** - Year 4-5: Participate in competitions or workshops. - Year 6+: Continued education through coaching, mentorship, and personal training development. --- ### Summary Timeline - **0-6 Months:** Novice Level (basic movements) - **6-12 Months:** Intermediate Level (developing skills) - **1-2 Years:** Advanced Level (refining skills) - **2-4 Years:** Expert Level (personalized regimen) - **4+ Years:** Elite Level (mastery/mentoring) This structured approach, in combination with the suggested texts and resources, will provide a solid foundation for mastering calisthenics from a scientific and practical standpoint. It's also important to maintain a balanced approach, incorporating nutrition, rest, and mental health throughout your journey.