De la Stik Training

As the title suggests, the program is based on an SBE training methodology, taking into account current literature on programming and volume management, as well as for people with limited resources or equipment, since any exercise in the program can be changed to a variable that allows you to continue training. For example, instead of barbell bench presses, you can do dumbbell bench presses. My goal is to achieve strong joints and muscles, while having functional ROM. 

The core equipment needed for this program is as follows:
1. A form of resistance (dumbbells, barbell, discs, etc.)
2. A place where you can do pull-ups (fixed bar, Olympic rings, parallel bars, etc.) and a place where you can place the rings
3. Olympic rings
4. A flat surface (flat/incline bench, floor, etc.)

This program is designed to help you make progress in the medium to long term, as the strength required for calisthenics exercises takes time to build up. Therefore, take your time to stabilize yourself on the rings, perform pull-ups with the correct technique, warm up your shoulders and joints, stretch, etc. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Ring Hamstring Curl

Straight Leg Calf Raise

Dragon Fly

Powell Raise

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