Strength and Sthenics Podcast

Stop Training like Instagram told you to. Calisthenics Accessories Explained

Episode 5 of Debunking Calisthenics Myths. This time we break down one of the most misunderstood parts of skill training — accessory exercises.We cover what accessories actually are, why most people program them wrong, and how to structure them intelligently around skills like planche, front lever, and handstand push-ups.0:00 The Importance of Accessory Training9:10 Understanding Exercise Purpose and Adaptations19:57 Nutrition's Role in Muscle Building25:23 Hypertrophy Myths and Realities28:28 Programming Skills and Accessories37:36 Targeting Specific Muscle GroupsHelping Calisthenics athletes to achieve their skills and streetlifting goals. Coaching application: https://linktr.ee/SthenicsFor more content, follow us on:Instagram:https://www.instagram.com/sthenics_/Facebook:https://www.facebook.com/-STHENICS--330647900867584/

How to Periodize Skills 101. Finally learn to program the Planche Ep. 4w.@SasaVenos

Everyone's programming skills wrong.In this episode, we break down what actually matters in calisthenics skill periodization and why most of what you see on Instagram is either vague, misleading, or setting you up for injury.In this Episode we will talk about:-Absolute vs. relative intensity in skill training (and why the distinction matters)-Why "grease the groove" is a double-edged sword-Holds vs. dynamic progressions: when to use each and why neither is universally better-Seconds in reserve: how to actually define your max hold-Why chasing seconds on easier progressions won't always get you to the next skillTimestamps:00:00 Introduction to Skills Periodization02:50 Understanding Intensity in Skills Training06:04 Defining Absolute and Relative Intensity09:09 Technical Breakdown and Its Importance11:49 The Role of Volume and Frequency in Training14:55 Dynamic Progressions vs. Isometrics18:02 The Concept of Seconds in Reserve21:05 Endurance vs. Strength in Skills Training23:52 Practical Applications of Skills Training26:56 Measuring Progress and Testing Skills30:13 Conclusion and Future TopicsHelping Calisthenics athletes to achieve their skills and streetlifting goals. Coaching application: https://linktr.ee/SthenicsFor more content, follow us on:Instagram:https://www.instagram.com/sthenics_/Facebook:https://www.facebook.com/-STHENICS--330647900867584/Helping Calisthenics athletes to achieve their skills and streetlifting goals. Coaching application: https://linktr.ee/SthenicsFor more content, follow us on:Instagram:https://www.instagram.com/sthenics_/Facebook:https://www.facebook.com/-STHENICS--330647900867584/

Strength Starts in Your Brain _ Neural Adaptations & CNS Fatigue Explained w. @saša venos Ep.3.

In this episode, we build on our periodization fundamentals and get into where strength actually comes from, tracing the full signal chain from motor cortex through spinal cord to muscle fiber and back. We break down the neural adaptations that actually drive strength gains: coordination, reduced antagonist co-activation, increased motor unit recruitment, elevated firing rate, and cortical disinhibition, and why every single one of them is specific to the movement, velocity, and load you train at. The second half gets into the difference between CNS and peripheral fatigue, why a tired brain simply stops learning new motor patterns, and what that actually means for how you should be programming, especially if you're chasing calisthenics skills. The core takeaway: skills are neural, and the brain needs to be fresh, the stimulus needs to be specific, and quality of repetition matters more than grinding volume. Next episode we get into skills periodization, building our own framework for intensity, volume, and progression in a space where the textbooks haven't caught up yet. 00:00 Introduction to Neural Adaptations and Skills Training 01:33 Understanding the Origin of Strength 03:00 The Role of the Brain in Strength Training 07:02 Exploring Neural Adaptations 11:09 The Importance of Coordination and Antagonist Co-Activation 15:52 Fatigue and Its Impact on Performance 23:24 The Significance of Sleep and Stress Management 24:45 Preview of Skills Periodisation Helping Calisthenics athletes to achieve their skills and streetlifting goals. Coaching application: https://linktr.ee/Sthenics For more content, follow us on: Instagram: https://www.instagram.com/sthenics_/ Facebook: https://www.facebook.com/-STHENICS--330647900867584/

Stop Following Methods, Start Understanding Training w. @saša venos Ep.2

In this episode, we break down the cornerstones of strength training — volume, intensity, proximity to failure, frequency, and progressive overload — and use them to critically analyze the most popular training methods in the calisthenics world.We go through what effective sets actually means and why it's the only volume metric worth tracking, then dissect the 2-set method, the 5x5, and the high frequency low intensity approach, covering the real pros and cons of each based on physiology rather than hype.Whether you're chasing hypertrophy, raw strength, or calisthenics skills, understanding these principles will help you stop blindly following methods and start training with intention.00:00 Intro 2:52 Cornerstones of strength training 6:09 Understanding volume and effective sets 8:51 The role of intensity in training 11:56 Frequency and recovery in strength training 15:07 Progressive overload explained 18:05 Training to failure: Pros and Cons 21:06 Practical application of training variables 23:55 The two set method: Benefits and Drawbacks 31:16 Training frequency and muscle groups 37:40 Volume and intensity in training 40:23 The 5x5 method: Strength vs. Hypertrophy 47:46 High frequency, low intensity training 54:16 Neural adaptations in strength training Helping Calisthenics athletes to achieve their skills and streetlifting goals. Coaching application: https://linktr.ee/Sthenics For more content, follow us on: Instagram: https://www.instagram.com/sthenics_/ Facebook: https://www.facebook.com/-STHENICS--330647900867584/

Debunking Calisthenics Myths w. @SasaVenos Ep.1

We’re back with our well known Debunkings. This time in a new format and with our guest Saša. As always, we try to stay respectful and nuanced, even when it’s not easy. Creators like the ones shown here have helped calisthenics grow and inspired many people to start training. The problem is that a lot of the information being shared—especially in short, “quick and easy” reels—is simply wrong. At Sthenics, we want to push back against this by focusing on evidence-based training. If you find this useful, share it and help spread better information on how to actually train calisthenics skills. We still have places at our Bali retreat if you want to learn how to program skills weighted and mobility correctly. https://coaching.sthenics.net/bali-retreat/ [https://coaching.sthenics.net/bali-retreat/] Helping Calisthenics athletes to achieve their skills and streetlifting goals. Coaching application: https://linktr.ee/Sthenics [https://linktr.ee/Sthenics] For more content, follow us on: Instagram: https://www.instagram.com/sthenics_/ [https://www.instagram.com/sthenics_/] Facebook: https://www.facebook.com/-STHENICS--330647900867584/ [https://www.facebook.com/-STHENICS--330647900867584/]