Training Isometric Skills (Intensity and Volume)

Рет қаралды 10,495

8 ай бұрын

one of my favorite topics about training is the question of intensity and volume. In this video i'm talking about what I've learnt over the years of trial and error.
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Пікірлер: 94

@disciplinedoused4871 8 ай бұрын

This is the MOST valuable calisthenics video I’ve ever watched. Watching your channel is literally guaranteed progress. Please never ever stop uploading bro, seriously!!!!

@SasaVenos 8 ай бұрын

haha thanks man, try it and experiment it

@tyfooods 8 ай бұрын

Yep, I am also gaining since his channel 😆🙏🏾 Thank you Sasa!!!

@eldarbeshtoev9182 8 ай бұрын

Agree on this +++

@Yahavogdan 8 ай бұрын

One of the better calisthenics channels this days! Relevant content with no bullshit approach! Totally agree on this one, I did it with my front lever touch/pullup progression without realizing and progressed way better than in planche which I only did 2-3 seconds holds. Long assisted holds/sets are the way to go,its just hurts the ego a lot😅

@SasaVenos 8 ай бұрын

agreed man

@ulsleezus7634 5 ай бұрын

Agree but once you successfully put your ego asside, progress come and it feels soooo nice. I was strugling with pullups, 5 half ROM ones, and a year later, im at 2 to 3 chest to bar pullups, and have a muscle up once in 2 !

@policepoki34 8 ай бұрын

Just wow bro i really appreciate those crucial information that no one speak about

@tonelo7207 21 сағат бұрын

Solid advice

@datkirby9354 7 ай бұрын

This helped me A LOT, I've been stuck in planche and in 2 weeks I gained 4''. thx man

@SasaVenos 7 ай бұрын

No worries man 😁

@Serialchiller1337 8 ай бұрын

Big thanks for you! I’m so grateful that I found your channel! Keep Going brother

@SasaVenos 8 ай бұрын

thanks man!

@yoelmorales208 16 күн бұрын

This video is great.Thanks

@dannniels 8 ай бұрын

awesome video mate, love to see other calisthenics youtubers using common sense and looking at how strength is built in powerlifting, because strength is strength and the principles of increasing it remain the same, no matter the sport. keep up with the great content!

@SasaVenos 8 ай бұрын

exactly man, building a skill is the same as building a lift. took me a lot to understand that..

@Chill-Doge 8 ай бұрын

Excellent info.

@android666game 8 ай бұрын

Dude, i love your videos. Greetings from Chile

@mrnaizguy 8 ай бұрын

Doing 8s - 16s holds allows me personally to always have good form in my holds. Grinding < 8s holds is always a battle against bad form for me.

@SasaVenos 8 ай бұрын

just make sure not to rely on heavy bands and 8-16s max is amazing

@ivanyakshyn 8 ай бұрын

very useful information🔥 thank you for your professional approach to this topic, for explaining it so clearly. I would like to see such videos from you more often 👍🏼💯

@SasaVenos 8 ай бұрын

thank you man!

@billyfarret4989 7 ай бұрын

Well made mate ❤

@rodrigoeiji4650 7 ай бұрын

Bro,awesome content! Saša,can you answer me a question?When you train a skill more than one time a week,the routine of this skill needs to be the same?For example,on day 1 i do adv tuck planche hold,band holds and handstand push ups. On the next planche training of the week,necessarily i need to do the same workout for more specificity?

@josemaanguis5641 13 күн бұрын

bro awesome content, congrats, and one question, In the percent table of reps, for example in the 80% its 8 reps, this amount of reps is in one set or in total? because is not the same do 2 sets of 4 reps or 8 sets of one rep, thanks bro

@OmarOmar-jl3tp 8 ай бұрын

Wow good shit

@tl_dragonstars2877 8 ай бұрын

Excellent video! And what do you think about mixing the two, for explample starting with e few sets (3 for example) of high intensity and then more volume

@SasaVenos 8 ай бұрын

I like that! However the majority should be in 80-90 IMO

@ulsleezus7634 5 ай бұрын

I feel like it is going to make me progress a lot ! I just realized that all the exercices where I was not making progress are those for which I do not respect the rule. I almost have an advanced tuck lever, but stuck with a 5sec tuck planche. Guess what ? Im doing 10s holds of tuck lever, but max hold of tuck planche. So im going to replace one session by 8-16s planche leans, and the second session by 8-16reps of pike to planche lean !! Thanks a lot

@HungPham-fm2jv 8 ай бұрын

Can you do a vid about lower body excercise for planche and front lever ? Like how to lift legs in those 2 skills

@corentinj3562 8 ай бұрын

Which books on strenght training would you recommend ?

@gdst5033 8 ай бұрын

Your video is great and really useful, but I still have some questions. How much rest should I take between each set if, for example, I do 5 sets of 8 seconds in straddle planche? And after that, can I do other exercises like negative straddle planche, handstand push or something else?

@SasaVenos 6 ай бұрын

Of course, you probably dont need negatives if you did 40" of straddle planche, but some hspu could be helpful

@pandaboy6069 8 ай бұрын

I really like this video, This was the best video I've seen that explains really well about skill training and I've seen a lot of videos... I would be happy if you upload more videos in this style💖💖 and I have one question how much volume per week?

@SasaVenos 8 ай бұрын

depends what you train and how much you can recover from. i don't do more than 1' of banded maltes and cross for a week for skills such as front lever and planche if i were to train these two as isometrics (which i don't) i would aim for at least 2' volume per week

@alenajzeli6401 8 ай бұрын

@@SasaVenosI'm doing FL training 3x a week and my current progression is super advanced tuck FL (135°) which I can hold 8" so I'm doing 5 sets of 8" static holds with light band with 2' rest in between sets, so my question is: Can I do dynamic straight arm exercises like adv.tuck raises in the same session or is it better to do one session static 40" total volume and then the other session dynamic 20 reps total volume ? Thanks

@SasaVenos 8 ай бұрын

@@alenajzeli6401of course man, as long as you can keep applying basic progressive overload to your training. Make it a competition week to week and have fun

@arthurpendragon6685 8 ай бұрын

Hello sir. I have done bodyweight training for years but only months in cali/gymnastics skill and i experience joint pain and my elbow is limiting every of my push skills. Are there any supplements or exercise that can help with that ?

@mikakiler666 8 ай бұрын

Mora bit sevidžer u videu,Strong video 😎💪💥

@SasaVenos 8 ай бұрын

hvale mikaneeee

@bruised_knee 8 ай бұрын

personally if the exercise isnt of high intensity(eg: pull ups, handstands, pushups) then training with high intensity could speed up your gains(assuming youre a beginner and this is the current level of your 1RM) but overall agree with you. Although I did train with high intensity low volume to unlock my 3-5 second straddle planche so it does indeed work

@SasaVenos 8 ай бұрын

80-90% RM IS high volume, low intensity bro. 90% + is what you shouldnt do so often is what i'm saying

@SasaVenos 8 ай бұрын

Im so stupid.. i meant 80-90% is high intensity & low volume. 🤣

@sehrniedrich9383 8 ай бұрын

Love your work my man! Thanks for putting it out:) I have a question: how would u manage planche training if the progressions that are adequate for strength training create joint pain which becomes the limiting factor?

@SasaVenos 8 ай бұрын

I would rest and train front lever until my wrists are okay, thanks!

@tl_dragonstars2877 8 ай бұрын

You can also do wrist conditioning : stretching and reinforce them every day or almost every day

@sehrniedrich9383 8 ай бұрын

thx for your replies...my wrists are fine its my bicep tendons in my elbows(i have some hyperextension in them i think that might contribute). Doing a tuck planche is kinda easy but it often irritates my elbows

@tryastro9305 7 ай бұрын

amazing video but I have a question I'm trying to improve my full planche (I'm at 3s now), if I do like you did with the Maltese, so 10sets of assisted holds per week, can I also do straddle or adv tuck iso?

@SasaVenos 7 ай бұрын

Do full planche attempts once per week and the rest do bw straddle or light banded full holds

@aoda1995 8 ай бұрын

bro just drop a lot of knowledge and go away

@SasaVenos 8 ай бұрын

🤣🤣🤣

@akaza_sw 4 ай бұрын

Question for guys who tried this method, did it work for you and if i can hold front lever maximum for 4 seconds, will i be able to hold it after 1 month of working with light bands for about 8 sec's?

@LeeDaiYing 8 ай бұрын

❤

@tyfooods 8 ай бұрын

So, say I go for Planche. What about Pike Pushups, Tuck Pushups, leans, and supplementary things like that. I should still do them, or Should I really only go for my 80-90% Planche Progression (Straddle), for a total of 30-40secs? Thank you 🙏🏾

@SasaVenos 8 ай бұрын

Accessories are always welcome, just dont overdo them

@le-auss 6 ай бұрын

About the 30 to 40 seconds and 20 to 30 reps of volume, im training planch and front in super set, should i try to do close to those number of seconds and reps for both, or i should divide that total volume by two, half for each skills

@SasaVenos 6 ай бұрын

For each skill 30-40", not dividing it

@shouryachauhan3762 6 ай бұрын

Did you train Maltese with thin band once a week or twice, or if twice did you train 8.5 sec of hold on both sessions in week 1?

@SasaVenos 6 ай бұрын

Twice, yes, always the same assistance. On monday i did Max hold + some volume, on friday i did just volume with short rest (90")

@badrjafar7959 8 ай бұрын

From 8.5s with light band to 11s bodyweight Maltese in only 5 weeks is a huge progress dude, do you lower the sets when increasing the holding time throughout the Weeks to keep it in that 30-40 seconds range per session?? In my case doing wall assisted HSPU if I do 5 sets of 8 reps that's 40 reps you suggested between 20-30 reps per session.

@lucas59190 8 ай бұрын

When he is talking about reps I guess it's for the skill part and not the accessory part but not sure

@SasaVenos 8 ай бұрын

There is no strict range that you must follow. If 5 sets of 8 is your MAX then keep improving that. Although if i were you i would increase the load of the exercise. Adding weight or adding depth or both or even military press

@Rehspri 8 ай бұрын

Bro can you make a video on how to break plateaus in basics and skills?

@SasaVenos 8 ай бұрын

possibly!

@pinkcupsnakeka7589 8 ай бұрын

How often did u train the exercise? 3-4 times per week or is that too much?

@SasaVenos 8 ай бұрын

Rings twice per week, and even that i had to be careful not to overtrain. For skills such as front lever and planche, 3 times a week might be better

@11.phamvanhau40 7 ай бұрын

Hold 30-40s and dynamic 25-30 rep, is that what you mean

@avirupsamanta2002 7 ай бұрын

Bro u told not to exceed 30 to 40 secs hold volume in a session But if I hold 16 secs with light band within 2 sets Im getting 32 secs is that ok to do 2 sets ?

@SasaVenos 7 ай бұрын

If your working sets are 16", i think you should add some weight to your exercise. Unless you're working toward 30" of hold, i think you should move on

@ivanyakshyn 8 ай бұрын

I understand correctly that during a workout you need to maintain a volume of no more than 30-40, I took light rubber, with which I do 4 sets of 9 seconds, for a total of 36 seconds, which is no more than 40 recommended seconds. I have a question: with 4 working approaches of 9 seconds, each attempt should be maximum? I would be grateful for your answer

@ivanyakshyn 8 ай бұрын

this applies to the straddle planche

@SasaVenos 8 ай бұрын

No, dont do max on every set. D do sets of around 70% of your MAX hold, that way your CNS wont get burned out immediately

@ivanyakshyn 8 ай бұрын

@@SasaVenos thank you very much for the answer👍🏼I'm looking forward to new videos like this

@vincentwennman7386 8 ай бұрын

Do you train to failure, or reps in reserve?

@SasaVenos 8 ай бұрын

Last set is to failure, the rest is done with reserve

@user-yq4qe6sl2s 8 ай бұрын

bro, please tell me how often to change the intensity with the volume? 1 week of intense workouts and one week of volume workouts. Or is it possible to have one workout for intensity and another for volume to recover????

@SasaVenos 8 ай бұрын

Try to train in 80-90% RM for 75% of the time. Go higher 90-100% RM maybe up to 10% of the time when you want to test (once a week or maybe even better once every 2-3 weeks) Go lighter 60-80% RM when you are having a deload week or just an active rest week

@user-yq4qe6sl2s 8 ай бұрын

Thank you very much) And I wanted to ask you, you say that it is better not to take more than 4-9 kg of training band. If I can't hold the element for 8-12 seconds with this band, then it's better to switch to a tougher band or do the leads for 8-12 seconds?@@SasaVenos

@SasaVenos 8 ай бұрын

@@user-yq4qe6sl2s easier progression, never thicker band

@user-yq4qe6sl2s 8 ай бұрын

thank you bro, i tried use bands only at the end of the workout @@SasaVenos

@user-fm9ik2xx6n 6 ай бұрын

where can i get your planche ebook?

@SasaVenos 6 ай бұрын

Link in the desc

@lucas59190 8 ай бұрын

You talk about volume/session = not more than 20-30reps or 30-10sec hold 1st question: Can we combine hold and reps the same session? And if yes how to calculate the max volume? 2nd question: What is the volume/week?

@SasaVenos 8 ай бұрын

You can, just calculate them seperately.

@SasaVenos 8 ай бұрын

Weekly volume? depends, my weekly volume for light banded cross & maltese was around 1' for both. You gotta find your required minimum workload to make gains

@planchemamene5413 8 ай бұрын

Bro Can i buy your ebook with € ?

@SasaVenos 8 ай бұрын

Sure man, it should be converted into euros

@11.phamvanhau40 8 ай бұрын

How volume per week bro

@SasaVenos 8 ай бұрын

the amount that allows you to make progress

@markmarijanovic 8 ай бұрын

are you from slovenia?

@SasaVenos 8 ай бұрын

croatia

@avirupsamanta2002 8 ай бұрын

In conclusion ur telling not to do holds more than 30 to 40 secs or 20 to 30 reps So, in week 1 if I do hold of 8 secs ×3 sets I'm doing 24 secs in that session One week 2 if I do 10secs×3 I'm getting 30 secs Like that on week 4 if I hold 14 secs hold x 3 sets at 82.5% intensity it's exceeding 42secs what to do?u told not u increase volume more that 30 to 40 secs