Systematic Calisthenics
Systematic Calisthenics was founded with one goal in mind: Evolve the current vision of Calisthenics
25/12/2021
One of the biggest mistakes most people make when beginning their fitness journey is to push themselves too much too soon. Not only is this approach not sustainable, it can often lead to injury. Instead, take your time, create a good habit, and build up to more intensive workout sessions!
22/12/2021
Warm-up, listen to your body, and track your progress!!! Don’t compare yourself to others, don’t do too much too quickly, and rest when necessarily!
21/12/2021
My brain 🧠 be like 🤸🏼♀️
Systematic Calisthenics Course is now open! Don’t miss the holiday special 50% off!!!
08/11/2021
How is your handstand!?
Similar to the plank, the handstand requires a slight posterior pelvic tilt along with slight flexion in the lower spine (lumbar).
Systematic Calisthenics Intensive course is now open for registration with early bird sales going on now! Click the link in the bio for more 👊🏽
08/11/2021
Benefits of Calisthenics
Calisthenics provides great benefits while being accessible and versatile.
Double tap if you agree 👊🏽
07/11/2021
When it comes to the topic of Calisthenics, there are three different types of people:
the ones who see Calisthenics as the generic, mundane, and boring P.E. exercises like pushups, squats, and pull-ups
the ones who see it as the extreme and seemingly unattainable feats within street workout or street gymnastics
the select few who understand its roots and potential as a systematic, functional, and all-encompassing form of physical healthcare.
Our ultimate goal in launching Systematic Calisthenics is to change how the first two types of people presently see Calisthenics, while simultaneously empowering those who want to take on this career path with a blueprint for success.
Save $600 (more than 60%!) on our Intensive Training program with early enrollment. Offer expires 11/15/21! Link in bio.
06/11/2021
Push-up vs Bar Dip
The two movements strengthen the chest, shoulders, and triceps. The 2 key 🔑 differences are 1. The amount of relative stress of the movement and 2. The slight variance in joint action.
Systematic Calisthenics is based on applied fitness principles to relative strength training through the categorization and classification of movement by stress levels, function, movement relationship, and overall role in each level.
Enrollment of our Systematic Calisthenics Intensive Course is now open!!! Enroll by November 15th and save 60%.
Hit the link in the bio for more informatio💪🏽
05/11/2021
Did you know that strength training 2-3x per week can help prevent injuries?
Resistance training will not only strengthen your muscles but it can increase bone density and strength in the ligaments and tendons!!!
05/11/2021
Level 1 conditioning workout 💪🏽
Who is level 1!? Anyone who either cannot perform a push-up or who can only perform a handful.
Perform the following movements in order for as many rounds as possible in 15 minutes.
1. Shoulder Taps
2. Squats
3. Jumping Jacks
4. Superman Raises
Record the total rounds you complete and try your best to beat it over the next 3 weeks!!!
Are you a fitness coach looking to understand programming calisthenics? Our intensive course launches January’22 with early bird 🐦 specials going on now! Hit the link in the bio for more information!
03/11/2021
Understanding the relative stress levels at various angles of the push-up is necessary for any real resistance training program. Sets, reps, intensity, and rest are all variables effected by relative stress levels in calisthenics.
Systematic Calisthenics Intensive course is now open for registration! Link in bio
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31/10/2021
Front Lever:
Lats / Teres Major
Triceps
Core
Save, share, like 👍🏽
31/10/2021
Swipe right ➡️➡️➡️ for Plank check list ✔️✔️✔️
Make sure to like, save, and share!!!
31/10/2021
Slide ➡️➡️➡️ For plank check list✔️
Make sure to Like, Share, and Follow .calisthenics
18/10/2021
Every calisthenics movement is based on relative strength, which differs from person to person. The push-up can be a goal for one person, a strength movement for another, and a warm up movement for someone else. Therefore, every program should be unique to every individual.
calisthenics
16/10/2021
Not all planks are created equal not do they serve the same purpose.
The Standard Plank is a core stabilization exercise focused on building core strength alone.
The Extended Plank incorporates the Lats and Teres Major making this movement, both strengthening the Back muscles and core.
The Superman Plank places much of the load on the Lats and Triceps with the core taking a supportive role much like it does in the push up.
If you’re lacking pull exercises or don’t have a pull-up bar this Superman plank is a must!!!
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04/10/2021
Progress comes in many forms. Celebrate the small victories, adding a set, increasing time under tension, adding in another workout during the week. It’s the accumulation of small victories that win a war 💪🏽
30/09/2021
Hollow Body 🔥 This exercise is a fantastic core exercise often used for preparing for handstands 🤸🏽
29/09/2021
The anterior pelvic tilt is one of the most common mistakes people make when performing the plank. Performing this movement incorrectly places unnecessary tension on the lower back.
Easy Cue: imagine pulling your hips downward (posterior pelvic tilt), as opposed to sticking your butt out.
05/05/2021
Pseudo Planche Push-up:
This movement is great for building the tuck Planche push up as well as its progressions. When executed correctly this movement can be very effective. The key issue arises from the inability to maintain a forward lean throughout the movement.
The lean at the bottom should be greater than the lean at the top of the movement. The first error is maintaining the angle instead of increasing it. Once the press-up begins its natural for the body decrease the angle on the return to the top of the movement. This natural occurrence decreases the stress of the movement limiting its full benefits.
The key to maintaining the lean is to use the toes to push forward and counter the natural decrease of the lean angle. This movement should feel extremely difficult especially on the press up. Use your toes and make those gains!
systematic calisthenics intensive course coming soon!
The burpee is one of the most notorious exercises and for good reason... it’s a killer!
This sequence of movements builds both the upper and lower bodies, along with core stability and cardiovascular strength.
Another bonus is that a burpee can be easily altered, modified, or progressed for any level of practitioner.
HERE ARE THREE "EASY" BURPEE VARIATIONS:
1️⃣ The O.G. BURPEE begins with a push-up, transitions into a deep squat jump with hands reaching overhead and back to the ground for push-up.
2️⃣ The NO PUSH-UP BURPEE replaces the push-up with a plank to allow those with undeveloped upper body strength to still go through the motions and gain the benefits.
3️⃣ The HANDS-ELEVATED BURPEE scales the push-up angle to reduce stress and provide an easier transition to the squat. This is perfect for anyone working up to a push-up or who need a little more assistance in their plank still.
If you’re brand new to training, choose a variation that feels most comfortable. Set a reasonable goal of the total amount you want to achieve in a training session.
calisthenics extensive fitness and calisthenics course coming soon!
08/11/2020
Measuring Planche Leans? Should you measure Planche leans? The short answer is NO! The Planche is an elite movement that takes years of the structured and dedicated training to achie...
FINDING THE SWEET SPOT FOR PLANCHE LEANS.
The Planche Lean is a very popular movement for training up to the Tuck Planche, and for very good reason!
When performed correctly and at the right angle, it stabilizes and strengthens all the right areas of the body to eventually hold the position with your feet in the air.
The biggest issue that I've found getting in the way of people arriving at this part of their Calisthenics journey is HOW to find that sweet spot.
If you lean too much, you compromise the scapula positioning, but if you don't lean enough, you're just doing a sh*tty plank.
If you lift your hips too high, you're doing more of a pike than anything, and if you don't lift them high enough, then again- hello sh*tty plank.
So HOW DO YOU FIND THAT SWEET SPOT?
1️⃣ Take a seat on your feet with hands planted by the knees at a 45-degree angle
2️⃣ Begin pressing the hips up until the knees are slightly higher than your elbows, but not more than your armpits
3️⃣ Once you’re in that position and feel stable, step your feet backwards without letting the hips drop/lift.
Every movement has a place and every place has a purpose.
I’ve been a certified trainer (using primarily Calisthenics) for more than 11 years now and have been educating other professionals on how to do the same for more than 8 years.
With that being said, I am so happy to have finally codified all of this knowledge and experience into .calisthenics!
This system consists of over 200+ movements categorized according to skill level, end goal, and biomechanical applications, in combination with a unique, functional, and time-tested system of training methodology to pull it all together 🔥.
Not only that, but I have spent the last 4 years finalizing this system and creating an unmatchable curriculum for those looking to make it or integrate it into their career.
The 100 hour .Calisthenics Training opens for enrollment in 2021 and is expected to sell out - send me your email via DM to take advantage of early enrollment.
calisthenics
29/09/2020
The Push-up / Dip connection 💪🏼
Similarities: Both movements train the chest, shoulders, and triceps and build relative strength.
Differences- The joint action of the push-up is slightly different with the shoulder performing a combination of shoulder extension and horizontal abduction while the Dip primarily goes through shoulder extension. Both of these joint actions work the chest in slightly different ways.
Another key difference is the placement of the feet. The push-up is done with the feet on the ground while the Dip is performed with the feet off the ground. This key difference determines the amount of strength required for each movement. The push-up requires a press of around 65-70% of a persons bodyweight while the Dip requires a press of 100% of a persons weight.
Conclusion: The Push-up is a prerequisite of the bar dip with roughly 20-25 push-ups indicating a persons ability to perform a Dip.
systematic calisthenics is over 10 years in the making with the goal of making calisthenics easy to understand, program, and utilize 💪🏼
14/09/2020
The pull-up
What goes into the Pull-up?
1. Grip strength. This simple prerequisite is easy to skip, especially for those who’ve never worked with the general population. While having enough grip strength to hang from the bar may be a “no brainer,” true fitness professionals can tell you that not everyone has the strength. This may be for number of reasons including being overweight or simply lacking grip strength. If your goal is the pull-up and you can’t hang- work on hanging with your feet supported first.
2. Scapulae depression. From a dead hang position the shoulder blades must be pulled downward. While it is a small movement, the scapulae are incredibly important to stabilizing the body. This too can be performed with the feet supported on the ground or a box.
3. Shoulder adduction. From a hanging position the elbows should be pulled downward and in to the side of the body. The Lats and Teres Major are most responsible for this action and can be strengthened by simulating the pull-up with bands or assistance from the legs when feet are on the ground, box, or supported with bands.
4. Elbow flexion. Beginning with arms fully extended, the elbows will bend, engaging the biceps to assist in the process of the pull-up. This joint action is performed at the same time as shoulder adduction.
Want to learn more about the pull-up? My digital book “The Road to the Pull-up” breaks down the process and movements most important to building the pull-up. Check it out at Prakritimethod.com
Back Lever knowledge 🔥
30/08/2020
Syracuse, New York 💪🏼
Now offering Systematic Calisthenics 🔥
“Allow yourself to grow and change, your future self is waiting.”
As we welcome growth, new beginnings, and the reopening of our facility, I am proud to move forward with positive change. We will be operating under our new name, Syracuse Fitness Center. We will continue to offer our specialty classes, in addition to adding an all fitness level bootcamp class in the morning! Beyond specialty athletics, I want people to understand that we cover a wide range of movement modalities and we do it with quality work. Syracuse Fitness Center will embody everything that fitness is; strength and endurance, injury prevention, skill building, community, mental growth, hard work, and dedication.
Class Schedule
Tuesday:
Syracuse Calisthenics Bootcamp 9:30-10:30 AM
Systematic Calisthenics 5:30-6:30 PM
Wednesday
Syracuse Calisthenics Bootcamp 9:30-10:30 AM
Systematic Calisthenics 5:30-6:30 PM
Handstands 101 6:45-7:45 PM
Thursday
Syracuse Calisthenics Bootcamp 9:30-10:30 AM
Systematic Calisthenics 5:30-6:30 PM
Friday
Syracuse Calisthenics Bootcamp 9:30-10:30 AM
Systematic Calisthenics 5:30-6:30 PM
Sunday
OCR Training 10:00-11:00 AM
Full Body Stretch & Flexibility 11:15-12:00 PM
All students MUST preregister for each class using our profile on the Schedulicity app. Classes are limited to 8 students on a first come first serve basis. Students must bring their own yoga mat to class and respect all social distancing guidelines.
Our website will be up and running shortly, you will be able to register for classes and find full class information.
Skin the Cat
Hand placement for Archer Push ups
Do you rest enough when strength training?
Some knowledge on Planche
Stand up challenge 💪🏼
04/04/2020
Join me on ZOOM for a full body stretching class on Sunday mornings at 11:00. This 40 minute class is a combination of soft tissue work and static stretching to help you increase flexibility and range of motion. This class is only $10 and can easily be done in the comfort of your own home. If you have any self care tools like a tennis ball, lacrosse ball, or peanut, that will come in handy. To sign up visit the link below and you will receive an email with instructions to join the workout. Please sign up at least one hour before class. I'm excited to see everyone! https://www.mimathletics.com/online-workouts
A proper warm up is vital to preventing injuries and ensuring a good workout.
A good warm up can last anywhere between 10-30 minutes.
The greater the intensity of the workout, the longer and more specific the warm up should be.
I have a generic full body warm up on website with more coming soon.
Membership is currently FREE at www.systematiccalisthenics.com/online
3 New Workouts are now up at www.systematiccalisthenics.com/online
Membership is currently FREE!
After 10 years as a professional trainer here are my 3 tips for re-starting your fitness journey.
1. CONSIDER YOUR SOURCE. With so many people posting their "At home workouts" it's important to distinguish between various levels of knowledge and experience. Following a Certified Personal Trainer in itself is not always adequate but is a great starting point. Avoid athletes who do cool stuff but have no formal education!
2. SET APPROPRIATE GOALS. There is probably a slight disconnect between what you think you can do and what you can actually do. Set goals based on enhancing what you can do and don't compare yourself to others
3. START SLOW. Your journey should last the rest of your life and not 3 weeks. Make fitness a habit and create a sustainable practice that can last the rest of your days. Start by moving and testing yourself at 50-60% rather than doing more than what your body can handle. Being sore and unable to move for 3-4 days is not sustainable or advised.
Online Home Workouts from beginners to advanced practitioners based on my Systematic Calisthenics methodology are uploading onto my website as we speak!
17/03/2020
Founder Ken Gallarzo on Unstoppable
Understanding calisthenics (bodyweight exercise) for beginners | Kenneth Gallarzo | Unstoppable #84 If you've followed my health and fitness journey, you'll know that calisthenics took me and my body to places I'd never even dreamed of! Calisthenics is usin...
10/03/2020
Systematic Calisthenics at MIM Athletics
Doing what I love and loving what I do. I'm very blessed to be able to provide a facility like MIM Athletics that gives people a safe space to be the best version of themselves in a unique and rewarding fitness environment. I teach 8 classes every week, using a pragmatic approach to fitness we get real results for real people. My classes are great for beginners, you don't have to be in really good shape to join us. I promise. Visit mimathletics.com for more information.
Active Plank vs Passive Plank:
The Plank is one of the most beneficial movements for strengthening the core of the body. Unfortunately most people do not properly activate their core.
How do you activate your core? One of the best methods is to actively Pull your forearms and feet together. Pulling the forearms and feet together will create something like a vacuum with the abdomen tucked inward. As the abdomen is pulled up, the glutes should be engaged countering the upward pull by pushing downward.
The Abdomen and the Glutes should counter one another making this a movement that should always be challenging regardless of your level. Think of the active Plank as a sprint while the passive Plank is like a jog. Sprinting a 50 yards dash will yield more results than jogging the 50 yards.
Note: I did not cover all cues or go over form as this video is about activation. Look out for another video on proper form soon!
Next Workshop: "Introduction so Systematic Calisthenics"
Learn and understand calisthenics in terms of levels where you will learn what movements is most optimal according to your unique level. I will cover 16 total levels with over 130 movements classified by level.
Location: Los Angeles
Date: March 28-29
www.systematiccalisthenics.com
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