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

Creating a comprehensive textbook list for mastering calisthenics across various levels of expertise requires a blend of foundational knowledge, progressive training methodologies, and advanced techniques. Below, I’ve compiled a list of textbooks organized by skill levels, along with a proposed timeline for progression. ### Textbook List #### Novice Level 1. **"Starting Strength: Basic Barbell Training" by Mark Rippetoe** - While focused on barbell training, it provides fundamental principles of strength training and biomechanics. 2. **"The New Rules of Lifting: Six Basic Moves for Maximum Muscle" by Lou Schuler & Alwyn Cosgrove** - Covers basic strength principles that also apply to bodyweight exercises. 3. **"Convict Conditioning: How to Bust Free of All Weakness Using the Lost Secrets of Superior Calisthenics" by Paul Wade** - Introductory calisthenics with a focus on mastering basic movements such as push-ups, squats, and pull-ups. #### Intermediate Level 1. **"Stretching Scientifically: A Proven Program to Increase Flexibility" by Thomas Kurz** - Discusses the science of flexibility, which is crucial for mastering advanced calisthenics. 2. **"Bodyweight Strength Training Anatomy" by Bret Contreras** - Offers an anatomical perspective on bodyweight exercises, showing optimal techniques and progressions. 3. **"The Calisthenics Handbook" by A.J. Nascimento** - A comprehensive guide to intermediate bodyweight training techniques and progressions. #### Advanced Level 1. **"The Strength Training Anatomy Workout" by Frederic Delavier** - Analyzes training specifics for advanced calisthenics movements such as planches and muscle-ups. 2. **"Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength" by Steven Low** - A detailed guide to advanced calisthenics movements and programming. 3. **"The Naked Warrior: Master the Secrets of the Super-Strong-Using Bodyweight Exercises Only" by Pavel Tsatsouline** - Focuses on achieving maximal strength using minimal equipment while developing key techniques. #### Expert Level 1. **"You Are Your Own Gym: The Bible of Bodyweight Exercises" by Mark Lauren** - Offers a wide variety of bodyweight routines that are challenging and effective for any level. 2. **"Calisthenics for Beginners: 10 Basic Exercises to Get You Started" by Joe Daniels** - A deeper dive into tailored routines for building strength and flexibility without burdening the joints. 3. **"The Science and Practice of Strength Training" by Vladimir Zatsiorsky and William Kraemer** - In-depth exploration of principles of strength training applicable to bodyweight exercises. #### Elite Level 1. **"The One Minute Manager" by Ken Blanchard and Spencer Johnson** - While not about calisthenics per se, the training and mindset principles can help elite athletes maximize their growth. 2. **"Gymnastic Strength Training Manual" by Christopher Sommer** - A comprehensive look into the tools and techniques required to train at the elite level, including advanced gymnastics progressions. 3. **"The Bodyweight Exercise Bible" by Philip Meeks** - Covers elite strategies and approaches to maximize bodyweight training for competitive performance. ### Timeline for Progression #### Novice (0-6 Months) - **Focus**: Building strength, mastering fundamental movements, and developing basic flexibility. - **Skills to Master**: Basic squats, push-ups, pull-ups, planks, and foundational stretching routines. #### Intermediate (6-12 Months) - **Focus**: Progressing on foundational movements, increasing workout intensity, refining technique, and adding complexity. - **Skills to Master**: Dips, hanging leg raises, one-legged squats, advanced push-up variations, and flexibility work. #### Advanced (1-2 Years) - **Focus**: Exploring compound movements, building a balanced routine, and focusing on complex exercises. - **Skills to Master**: Muscle-ups, handstands, planches, advanced leg raises, and full-body control moves (e.g., front levers). #### Expert (2-4 Years) - **Focus**: Implementing systematic programming, refining skill-specific goals, and challenging personal limits. - **Skills to Master**: Full planche, one-arm push-ups, advanced dynamic transitions, and increased flexibility in complex positions. #### Elite (4+ Years) - **Focus**: Competition or performance-specific training, coaching peers, and pushing boundaries further in calisthenics performance. - **Skills to Master**: Elite-level skills, coaching and teaching others, advanced routines, and developing a unique training style. ### Conclusion This list provides a structured pathway for mastering calisthenics through scholarly understanding and practical application. As trainees progress through levels, continued education and practice will yield mastery and potentially elite performance in bodyweight fitness.