INTRODUCTION

This course is a continuation of the Basic Course. Basic course was

focused mainly on preparation of your body to calisthenics and building
foundation for future journey. In advanced course we will made a step
forward leaving behind basics and preparing exercises and will get some
practice time and fun. Here we will talk about skills which already require
good basics strength, so if you faced with problems even at first levels,
make sure that you worked really well with the Basics Course.
Since our basics is already excellent, I decided not to spend a lot of time
on basic exercises for certain moves, but immediately went on to practice
and practice. This approach proves to be the most effective and fastest.
Nevertheless, if you understand that you do not have enough strength to
perform even the first steps of progressions, then I advise you to pay
attention to the Basic Course. Only for the Advanced Course keepers I
have permanent 30% discount on the Basic Course — just use the promo
code ADV30.
In this course you should follow a few rules:
• More practice, less preparing exercises
• Don’t hurry up, choose level which fits for you
• Don’t miss additional exercises
Usually, I advice to do more preparing exercise, that’s how you get a
better form and technique, but in this course I’ve chosen skills and spread
them specially to lose less time for preparing and don’t fail with the
technique. Also levels will prepare your body smoothly.
You shouldn’t rush, just give time for progress, try any level even if it
seems too easy for you.
Only when you mastered it, move to another one.
We mostly make attempts, don’t really pay attention to a long basic
preparation. Nevertheless, I’ve added additional exercises with a note, and
if you find some problem with progress or stuck with on one level, try to
use additional exercise to speed up progress and hit the weak point!

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 I touched on the structure of the course a bit, more about this:
At the time of the release of the course, there will be 5 chapters and,
accordingly, 6 elements. In the last chapter, I combined L-sit and V-sit.
You will also be able to master such elements as flag, muscle up, dragon
flag, the back lever and handstand push-ups, as well as much more in
upcoming course updates.
Moreover, you can build a training program using these moves or
preparing exercises, if you have not yet learned the moves. In this course
there will be 2 main types of training:
The first is the training of two moves of the course. This is the easiest
type of training, where you need to choose the 2 most desirable ones and
go strictly along the progression, initially testing yourself at the initial
level;
The second option is more like the scheme that we used in the Basic
Course. It is based on strength training using lead-up course exercises.
Simply put, if your goal is not only to master any trick as quickly as
possible, but also to develop strength and bring the body into tone, then
this option is for you. There will also be several levels compiled separately.
The second training option will include exercises from different chapters
and different levels and will be selected based on the maximum efficiency
for the above goals. This type of training will be available with the second
update of the course, when dragon flag will be added. Before the update, I
advise you to focus on the first option getting skills .
I hope I did not confuse you. In general, if the goal is a move as quickly
as possible, choose the first path; if the goal is to develop harmoniously,
but also to train moves, then choose the second option, realising that it
will take more time

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 MOVES TRAINING
In this chapter, we will go through training programs for each trick,
reveal the principles of training and touch all levels.
The first thing to start with is, of course, choosing the right level of
training. I do not recommend skipping workout levels, even if they seem
easy to you, so start with the first difficulty level. However, to move faster,
you can spend less time on a level that you find too simple and move on.
The spreadsheet will offer 2 options - standard way and accelerated.
The number of repetitions and sets is indicated in the video. This is
done so that every workout you look at the right technique and strive for
the same. In the video, you will also find information on the technique.
How to understand when to move to the next level? It's simple, the
spreadsheet will indicate how many days you need to work for each level.
But if you do not perform the required number of reps or seconds in the
first set, then it is better to take a few more workouts at this level and
postpone moving to the next. So you have 2 markers to jump to:
• number of workouts
• compliance with the standard (the standard is indicated in the video
as “sets and reps”)

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 FLAG
Flag is a move of medium-high level, like most elements of this course.
A huge number of muscles work in this trick, which will allow you not
only to learn this, but at the same time to work your body well.
MUSLCES
All core muscles, lats, teres major, transverse and oblique, deltoid
muscles, trapezius and rhomboid muscles.
TECHNIQUE
The flag is executed on the Swedish wall or pole, both hands should be
straight, the lower shoulder is locked. The body on one arm is held parallel
to the ground and is turned forward with the stomach. The grip is 2 times
wider than shoulders.
PROGRESSION

LEVEL 1

This level is aimed at introducing you to the load. You will work out the
main muscles and even get a little used to the position and learn how to
lock the shoulder. In this level, for better training, I added 3 additional
exercises that will prepare your muscles for the next load. If you are not
getting practice exercises, start with these extra exercises.

LEVEL 2

This level is similar to the first, with slight differences. Here you have to
get rid of the help of legs and put a vertical flag and a side dead-hang flag.
Do not forget shoulder to be locked and the neutral position of back in
flag dead-hang. This stage, although not complicated, but do not rush to
the next level, hone these skills to perfection.

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 LEVEL 3

At this level, you will perform exercises similar to the second level, but
already in straddle form. Due to increase in lever, the load will become
larger and it will be more difficult to keep the vertical flag and the flag
dead-hang. Try to work with your core muscles to maintain your position.
When legs straddled, the load on transverse and oblique muscles will
increase, which is why in the first exercise of this level we work them out
additionally.

LEVEL 4

At this level, we finally move on to negatives, slow descendings to the

flag position. In my opinion, this is one of the most effective exercises. We
will not rush; first we do this in straddle form. Try to keep tuck flag, more
precisely, in its simplified form, and we will raise flag, using a little inertia.
This is the most difficult level, so in the spreadsheet we will devote the
greatest amount of time to it.

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 LEVEL 5 and 6

These levels are quite complex, but they do not fundamentally differ
from level 4, this is just a complication of the previous one. If you have
mastered level 4 — feel free to take on levels 5 and 6. The main exercises
here are attempts and negatives. However, if you feel that there is still not
enough basics and you would like not to run it, then you will find one
additional exercise that will help you work out the necessary muscles.

LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4 LEVEL 5 LEVEL 6

TRAINING DAYS 3 3 4 3 5 5
PER WEEK

MIN TRAINING 6 6 8 8 15 15
AMOUNT

MIN TRAINING 3 3 4 8 10 10
AMOUNT
(SHORT)

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 MUSCLE-UP
Muscle-up is a dynamic power trick of medium difficulty. This trick can
be called basic due to the large number of included muscles and multi-
component work. In the same way muscle-up can be considered as an
independent trick and also as a part of preparing body for more complex
static and dynamic tricks. As an independent one, muscle-up has varieties:
strict muscle-up, perfect muscle-up impossible muscle-up.
MUSCLES
Pulling phase:
ABS muscles, lats, teres major, biceps, forearm muscles
Pushing phase:
Chest muscles, triceps, serratus
TECHNIQUE
The correct muscle-up is performed on straight arms with a little swing.
Body straight during the movement, slight flexion in pelvic joint is
possible. In the top position, elbows also straighten.
PROGRESSION

LEVEL 1 and 2

To quickly master muscle-up, you need a good deep grip. It will help to
make transition easier, and it is the most difficult part of muscle-up. That
is why the first and second level are so about grip. Both levels are also
concentrated on the fundamental preparation of body for exit by working
through the individual movements that make up the element. At the end
of the second level added inertial pull-ups using legs. This is not
accidental, because inertia (when used correctly) will accelerate your
progress towards exiting by force and will make it much easier.

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 LEVEL 3

The third level is the transition from initial preparing and basic
exercises to practice. We start the level with jump muscle-up. I also
performed this exercise to master this trick. Despite it may seem to you
easy, this exercise has great effectiveness. Do not forget to increase the
height of the horizontal bar from training to training. Another highly
efficient exercise is slow negative reps. You can do the negatives first, and
then do them slowly, like complication.

LEVEL 4

At this level, you will mainly practice. If you have completed the
previous levels, then without much difficulty, you can do muscle-up using
your legs and swinging. Do not forget that inertia must be created
correctly. Do not swing too much, bend your arms and legs at the same
time. If you don’t feel that your legs are tossing you upwards as you bend,
then you are doing something wrong, pay attention to the technique. At
this level there is also pure muscle-up. It may seem too hard to do the
inertial muscle-up first, and then also the clean ones. Yes, this is true,
therefore I advise for stronger athletes to do 1 set of inertial outputs, and
then do a full program for half and clean ones. For the weaker — skip
clean exits until you find the right amount of strength.

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 LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4

TRAINING DAYS PER

2 2 4 2
WEEK

MIN TRAINING
6 6 12 12
AMOUNT

MIN TRAINING
3 3 4 8
AMOUNT (SHORT)

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 BACK LEVER
This trick is a medium-high level trick, like most in this course. This is a
static, lever trick. Back lever allows you to increase the isometric strength
of the muscles.
MUSCLES
All core muscles, lats and teres major, ABS muscles, gluteus minimus,
deltoid muscles (anterior), trapezius and rhomboid muscles of back.
TECHNIQUE
Back lever can be performed on any bar (horizontal bar, bars, rings). I
advise you to start on the rings: the body is held horizontally on straight
arms, the body is straight, the top of the back is slightly rounded.
PROGRESSIONS

LEVEL 1 AND 2

Basically, level 1 and 2 develop the ability to hold the body correctly, in
particular to work correctly with upper back and core. These levels are also
written out to prepare tendons and joints of elbow and shoulder. Due to
the fact that the trick is not very complex, I took the practice exercises as a
basis even at the initial levels. Nevertheless, during the course I will add a
few preparing exercises. The last note that I would like to add: in the
second level, you will see “shrugs” in tuck back lever. This is a difficult
exercise, so if it’s the only one stops you from moving to the next one and
you have already been working at this level for more than 2 weeks, skip it.

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 LEVEL 3

At this level, I advise you to stay longer. One of the hardest transitions
in all static horizontal moves is from tuck to advanced tuck back lever. The
third level is dedicated to this movement. When opening, try to maintain a
round back, do not bend in the lower back, work with the extensors of
back moderately. Try to feel ABS working.

LEVEL 4

The fourth level is a direct complication of the previous one.

LEVEL 5 AND 6

The most difficult levels, which we will dwell on in more detail. Here I
also added a couple of basic exercises to strengthen the core - this will
help to work in a horizontal position more efficiently.

LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4 LEVEL 5 LEVEL 6

TRAINING DAYS
3 3 2 4 4 5
PER WEEK

MIN TRAINING
8 9 8 16 12 15
AMOUNT

MIN TRAINING
AMOUNT 3 3 4 6 8 8
(ACCELERATED)

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 L-SIT AND V-SIT
These moves have different levels of difficulty: L-sit is a simple move,
and V-sit will be of medium-high complexity. Both of them are greatly
underestimated in calisthenics, but the Calisthenics School will not let the
benefits of these exercises pass by!
MUSCLES
Abdominal muscles, hip flexors, muscle stabilizers. Triceps, chest and
deltoid muscles are also exposed to a secondary static load.
TECHNIQUE
Both tricks are performed on bars or rings. In угол, legs are parallel to
bars, just above their level. The angle in the hip joint is 90 degrees. In V-
sit, legs rise vertically, hips to the stomach.
PROGRESSIONS

LEVEL 1

From the very first level, the program on these tricks is great, so we will
devote more time to each of the levels separately. In the first level, you
need to confidently stay on bars, so that when lifting your legs, the correct
muscle groups are included. We will also fundamentally prepare for the
load on the target muscles. At this level, there are exercises on flexibility -
it is necessary to achieve the right technique in an ordinary angle and in
principle to be able to perform V-sit.

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 LEVEL 2 AND 3

The second and third levels are different from the first by a greater load
by increasing lever and improving the technique. Nothing complicated -
increasing the load according to the progression.

LEVEL 4

The fourth level implies stable L-sit, because in the first three levels you
have already prepared enough for this trick. This level is transitional from
обычный to высокий, which is why additional exercises on flexibility and
active stretching are added to it. At this level, you can also add body
leaning back on straight arms and other similar exercises to increase the
strength of the posterior deltoid and triceps. Nevertheless, this trick
should be performed with minimal backward movement due to folding,
which is why I did not add these exercises to the standard progression.

LEVEL 5

At this level, you can already dynamically raise высокий угол and, by
practicing slow lifts, you can achieve static hold!

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 LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4 LEVEL 5

TRAINING DAYS
4 4 3 3 5
PER WEEK

MIN TRAINING
12 6 12 15 15
AMOUNT

MIN TRAINING
4 4 4 8 10
AMOUNT (SHORT)

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 HANDSTAND PUSH-UPS
Handstand push-ups are an exercise of medium difficulty. Nevertheless,
it can be made more difficult by increasing the amplitude or changing the
technique, or easier, performing it against the wall. We will focus on the
study of usual handstand push-ups. Balance exercises are also put here,
because losing balance during push-ups is a common mistake.
If we talk about programming training, then there will be no accelerated
way, since the exercise is technically difficult. In parentheses the number
of workouts is indicated for a more difficult technique technique. You will
learn more about this in the description of the levels.
MUSCLES
Trapezius, triceps, deltoid muscles stabilizers.
TECHNIQUE
In the initial position, the body straight, the shoulders extended, the
core pressed. At the time of push-ups, body may be slightly bent to
maintain balance, the shoulders move slightly forward.
PROGRESSION

LEVEL 1 AND 2

We begin the training with intermediate exercises, as we skip the initial

training in the Advanced Course. Pike stand, push-ups in it, as well as
press to it will provide you with a very good basics. If you do it right,
exposing a round back and removing the angle in shoulders, then you will
gain not only strength, but also learn good technique for moving to the
next stage.

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 LEVEL 3

The third level is the complication of the first and second. While we are
not focusing on balance, nevertheless, in the framework of the booklet I
will tell you how to start working on the balance already within this level.
During handstand shrugs you will not only work out the trapezoid well,
but also understand the balance if, at the time of push, you try to move
your feet away from the wall, doing this by force, or by moving one foot
away from the wall to shift the center of mass. Negative push-ups against
the wall can also pump your balance if you try to take your legs off the
wall while descending. If your feet fall back against the wall - it's okay,
keep practicing. The displacement of the center of mass using upper back,
rounding or its arch.

LEVEL 4

At this level, we add statics and diversify standard pike push-ups. The
exercises are not easy, so at this stage there will be nothing more. When
lifting one leg in pike push-ups, you can not only give a big load, but also
move the center of mass forward. This, in turn, will make taking the legs
from the extra height not so difficult. The upper leg can be bent and make
taking off even easier. In the second exercise, it is also necessary to take off
legs — either in turn or by force, while controlling the balance by upper
back.
P.S. Taking legs off and work on the balance is done out after achieving
confidence in the exercises with the usual technique shown in the video.

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 LEVEL 5

The last level provides both work with a wall, and without a wall. Of
course, I advise at the fourth and fifth levels to concentrate as much as
possible on work without support. Both exercises of the fifth level can be
performed near the wall, but not resting on it permanently, just insuring
yourself.

LEVEL 1 LEVEL 2 LEVEL 3 LEVEL 4 LEVEL 5

TRAINING DAYS
PER WEEK 4 4 3 5 5

MIN TRAINING
AMOUNT 12 8 12 5 (10) 5 (10)

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 CONCLUSION
Thank you for purchasing and reading(watching) the Advanced Course.
Work on it took a very long time. I tried to make this course as complete
as Basic. However, the stakes were even higher - all the elements in this
course are of intermediate or advanced level, which means that they are
difficult to learn.
First, I made a list of the elements that I wanted to talk about in the
Advanced Course. Then I supplemented this list with exercises for each
element, and then I began to constantly add something, remove something
- and so on to infinity. :) Having determined all the necessary exercises,
Oleg and I, my videographer, spent countless hours on the site. But the
most difficult step in creating an Advanced Course is compiling a booklet
(writing text and creating training programs). As I said earlier, I really
wanted to give as much information as possible, and I constantly did not
like what I composed, it seemed to me not enough. But one day I saw
what I was imagining and gave the text for design.
I often get requests to make a course or instructional video about the
dragon flag, rear suspension, etc. However, I do not see the full structure
for these courses, so they have become part of the Advanced Course. As
for the push-ups in the rack, I plan to replenish the book “Handstand like
a piece of cake”, But when - it is unknown, as there are more important
updates and plans.
Anticipating your question about rest between sets, I’ll answer: listen to
your body and abilities. We are all individual, and I do not want to push
you into rigid frameworks where it is not necessary.
A Pair of the Basic Course and the Advanced Course - your reliable
weapon in the fight against workout illiteracy. They will provide you with
a comprehensive development of the body, competent construction of
training, sophisticated technique and pleasure from physical exertion.

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