Micha Schulz

Recently I got asked in my story question rounds if the bench press helps to get the planche faster. In this post, I wanted to share my thought process about how I see the importance and the role of assistance exercises for skill training. Let me know your thoughts in the comments!
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If you are looking for a coach that helps you to improve your calisthenics and weighted calisthenics, let’s get in touch! Just schedule your free consulting call via the link in my bio! Also make sure to check our coaching page
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The progress smile 😁
If you see this smile in your coaching feedback, you know the week went great.
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Do you also catch yourself sometimes immediately changing your program once something is not going perfectly from scratch? Everyone probably did this. This is something you should avoid. You can’t tell how a system works for you without training it at least a couple of weeks. The more advanced you are, the slower is the progressions you can expect and the longer you need to stick to your plan to really see if it works. That doesn’t mean you shouldn’t adapt the program variables to your development, it just means that once you commit to a system, you need to stick to it for a while to produce results. If you flip main lifts, ranges and volume weekly without the bigger picture in mind, you will never know what worked and what got you better and you also will never know what cycle to do next as you don’t know what your current one actually was.
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Long story short: adherence is king. Fitness/calisthenics is a marathon not a sprint! If you need help with setting up programs that work, feel free to schedule your free consulting call for my online coaching via the link in my bio.
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Especially for novice lifters huge weight progression of up to +10-15kg per week in a compound lift can be possible. That doesn’t mean, as a coach you should let your client progress that fast. Technique and passive structures take usually more time keep up with this fast progression. So instead of putting on the bar/belt what’s possible work with a small fixed weight increment weekly to give your client time to adapt. This will lead to better results on the long run as the off time due to injury can be highly reduced.
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If you don’t know how to progress fast but still healthy, let me help you! Just schedule your free consulting call for my online coaching service. Link is in bio!
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Don’t overcomplicate your programs. The main goals decide the main lifts then fill it up with reasonable assistance for the mains to match volume requirements. With your mains, focus on exercises that allow you to progress longterm. You should be able to add weight there for a long time. For weighted calisthenics athletes, this makes just 4 competition exercises that really need to be in the program. Everything else is „optional“.
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What are your main lifts at the moment? What do you focus on?
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If you want me to help you with optimizing your progress with customized programs and feedback, just book your free consulting call for my online coaching via the link in my bio.
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The need of extra stability and mobility work is highly influenced by the form of your basic main lifts. The better they are executed and programmed, the less you need to worry about injury and rehab/prehab exercises. If you pull and dip like an idiot, you will need a ton of external rotation volume to balance out your shoulder. Don’t be that guy. Let us help you to build good form from scratch. Just schedule your free consulting call via the link in my bio.
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Pump before christmas. 5 sets of chest flies after hspu, dips & ohp nearly got my chest blown up 😁 Are you gonna train during christmas break?
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@ Berlin, Germany

Failure is part of the process. Take it as a motivation to get stronger, smarter, better or whatever is needed to not fail again. I failed this muscle up in the last comp. Next comp this will be easy.
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One paper cut & he‘s dead.
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