Thank you!!!

The YouTube channel is appropriately entitled, Calisthenics vs Age, as the host of the channel Adrian Woods, is an amazing 47 years young.

I probably gravitated to his channel because as a 40 something myself with a son I found some similarities.

What you will find on Adrian’s channel regardless of your age, is a treasure trove with pearls of wisdom and nuggets of just overall great and practical advice, such as correct form and the reasons why its important, and awesome beginner and intermediate training videos.

I was super excited for the opportunity to interview Adrian to learn more about him and his philosophy and mentality.

What you will find in this interview, like all interviews is a common theme, to be the best version of you and to follow your own path. In essence, to march to the beat of a different drummer.

It is my honor and priviledge to welcome, Adrian…

Thanks for being here….to begin…

Could you tell us a little bit about yourself and how you go into calisthenics?

My name is Adrian I am 47 years old and father to an adult son, about 3-4 years ago I saw Hannibal for King on youtube doing a front lever and was stunned that anyone could do this. I found a chin up bar and thought I’d test myself and quickly realised this was a massive challenge and then I was hooked.

You have inspired people all around the world, who has inspired you in your life?

There are many who have inspired me in all areas of life, but in terms of physicality Bruce Lee stands out across generations as a trailblazer, and more recently CT Fletcher for sheer mental toughness and a never quit attitude ( and coming back from near death!) and Ido Portal for opening up a wider appreciation of the human body and it’s capabilities and dissolving barriers between what were recently considered ‘seperate’ disciplines.

In calisthenics I have been inspired by anyone who can pull the big moves off but a few stand out for me such as Adam Raw, lachlan Walker, all the calisthenics crews from the U.S. and just about anyone from the east of europe and Russia.

In my personal life I have been lucky to find a mentor who I and those who train with him consider to be a ‘master’  (not a term that sits comfortably with him ) in combat and he is very much a warrior in his outlook on life.

What’s the most important lesson you have learned in life thus far?

As you get older you start conectng more dots due to the amount of life experiences you have accumulated so there are daily life lessons and you just have to look out for them and frame them in the right way so you learn and improve from them.

But if I had to distill this down to one or two it would be: DO NOT give a F#*K what anyone one else says or thinks about what you want to do, ultimately the only opinion that counts is YOURS. And just keep putting one foot in front of the other and keep moving forward.

As we get older, what pearls of wisdom would you have for someone wanting to start out in calisthenics?

Firstly I believe 100% that aging ( ie: losing abilities etc, you will obviously get older) is a CHOICE !

Just tell yourself and your body that you are going to get better at everything and ignore what the rest of the planet says.

In terms of calisthenics, I would say that this is a marathon not a sprint. You want to avoid debilitating injuries, so go slow and steady and with intelligence and you will get you there.

If you are young, think of it like investing financially for the long term . Yeah you want to win the lottery right now, but it aint gonna happen, but if you sow the seeds correctly now, you WILL get the results – guaranteed.

Lastly, don’t take yourself too seriously, just enjoy the process.

In one sentence or phrase how would you define success?

The ability to look yourself in the mirror and not feel like shit, if you like who you are, then external success is much easier.

What was the best decision you have made?

Actually I made it around 5 weeks ago, I quit my job and have made the decision to make my life about calisthenics and movement training,  I have started teaching classes in movement and strength and I am going to start putting a lot of content out through my youtube channel – and see where this all takes me.

What was the most challenging or difficult decision you had to make?

A number of years ago I was forced to make a choice between two lifestyles :a) keep partying hard and end up dead in a park somewhere or b) completely change EVERYTHING in my life and start from scratch and live a healthy and productive life – reckon I made the right decision.

8 What question should I have asked you that I didn’t ask? Why is that question important and what is the answer?

Q: What is necessary to succeed in calisthenics aside from the physical training?

You’ve all heard it before but DIET AND SLEEP, if you’re 21 you can pretty much get away with sloppy diet, late nights and booze etc. But it will catch up with you and then you will be facing a steep uphill battle.

Start educating yourself about the body and mind and how it works, then you will be a rounded and knowledgeable athlete.

To learn more about Adrian and his channel click on this link:
http://bit.ly/20s8tsg

Here is a nice video about No Excuse (Time 2:27 minutes):

Here is a fantastic Beginner push up video, and for those more intermediate
and advanced athletes some good advice. (Time: 3:30 minutes)

These laws are not earth shattering, nor are they revolutionary. They can, however, make the difference between success or failure.

The three irrefutable laws to succeed in Calisthenics are:

1) Variety
2) Consistency
3) Intensity

The order of course can vary, but the importance of each is without a doubt essential to your success.

Let’s briefly cover each, this post should be relatively short, as I suspect the vast majority of you are already doing your own abbreviated version of this. But for those unaware of these three laws this article is for you.

Variety

When it comes to training, our bodies can quite easily adapt to whatever it is we are doing and in the process we find that we become rather stagnant. Your “workouts” also known as training are forms of movements and if you are not varying your movements/exercises than you can find yourself in the dreaded rut, where doing just one thing over and over is, well pure insanity.

Think of it this way, change is just another word for growth and if you are not changing you are not growing. A lot of the old trite sayings, like variety is the spice of life, are trite because they are true.

Ways to vary of your calisthenics workouts is by mixing up the following: exercises, reps/sets, and performance physiology.

Exercises: can vary in the form and style, for example pike presses for shoulder training or handstand pushups. There are a ton of exercises, don’t just keep on doing the same boring exercises, change it up. Try something new!

Reps/Sets: This is my person favorite. I vary it up, by changing up the sets and reps. I try to focus on reps overall, doing 3-4 exercises and counting that as 1 set, and then resting for 2-3 minutes. Or cycling through 2 “sets” and resting. In the end, my goal can vary depending on the day, but I like to hit a maximum of 100 reps per body part that I am focused on improving my performance. I training for performance and how well I can control a specific move.

Here’s a nice little table that I reference quite often when it comes to reps/sets/rest:

Performance physiology: I am not sure what else to call this, but this is basically, how you use your body during a specific movement, like hand grips, postures, leg positioning, head position, balancing, etc.

Consistency

Training on a regular basis is fundamental to your success. It’s like anything in life, the more you do something, eventually the better you become. Keep a regular schedule of when you plan on working out and actually stick to it. You don’t improve by sitting on the couch and doing nothing.

You need to workout out on a daily basis.

Be consistent actually prepares your body for a state of perpetual activity, granted you have incorporated this into a habit of more than 90 days. It’s been said that it takes a person roughly 30 days to form a habit, but I have found that when it comes to actually making it something long lasting, 90 days is a good rule of thumb.

A great way I like to make my training consistent is by making them fun. I mean, if it’s not fun, who the heck is going to do anything. I use a HIIT interval timer.

The timer is based on HIIT Tabata training, which is a 2:1 ratio of exercise versus rest. For example, if you plan to workout 30 seconds at 100% effort than you will rest for 15 seconds (2:1 ratio). This is app is super simple and FREE. Just set the timer for the amount of sets or “rounds” and the exercise versus rest times and you are good to go.

What I love about this timer is that there is a sound that goes off at the final 2 second mark of each set. It is loud enough to let you know that the intervals are changing. This is especially helpful when you are using your mobile phone to play music as I always do. The music continues to play as the timer sounds off when you need to be active or rest.  It’s sort of like having someone to workout with that keeps you on track.I love it. And best of all its FUN!

Another helpful tip to be more consistent, is to plan ahead. It’s like that saying, if you fail to plan you are planning for failure. Plan your days and times that you are going to workout. As life is constantly changing and things can come up that can throw your best plans to the waste side, you also need to be flexible. I love to workout in the morning but sometimes things come up unexpected that I need to shift my workout schedule to the afternoon. Or if I have to miss a day because I am busy the whole day, I designate that day as my rest day, and move around the schedule to accommodate the new day off, instead of resting on my normal rest day, I workout on that day.

Intensity

You are training to be the best version that you can  be. What’s the use of leaving your best on the sidelines?

So many people do just barely enough to get by. They live their whole lives that way. Just squeaking by. For me, it’s a complete travesty to go through life living to just get by. I would rather fail living the life I want versus succeed living a life that others want me to live.

Only Those Who Are Willing To Risk Going Too Far Can Possibly Find Out How Far One Can Go.
– Eric Thomas

I am reminded of a speech that Jim Carey gave during a commencement address to Maharishi University of Management‘s class of 2014.  Here’s a transcript of the video below:

So many of us choose our path out of fear disguised as practicality. What we really want seems impossibly out of reach and ridiculous to expect, so we never dare to ask the universe for it. I’m saying, I’m the proof that you can ask the universe for it — please! (applause) And if it doesn’t happen for you right away, it’s only because the universe is so busy fulfilling my order. It’s party size! (laughter)

My father could have been a great comedian, but he didn’t believe that was possible for him, and so he made a conservative choice. Instead, he got a safe job as an accountant, and when I was 12 years old, he was let go from that safe job and our family had to do whatever we could to survive.

I learned many great lessons from my father, not the least of which was that you can fail at what you don’t want, so you might as well take a chance on doing what you love. (applause)

For me, Intensity is about giving it your all. Only you will know at the end of the day whether or not you gave it your all. Only you. There’s no report card, there’s no reward or prize or medallion, there’s no great celebration, there’s not even anyone who will applaud you when you give it your all. Actually, most likely you will be all alone, when you do. But so is life, Intensity is about, living up to your true potential. Ask yourself, “Compared to you and the very best you have to offer, not to anyone else, but comparing you to you, did you live to your true potential and give it all you could?”

My hope is that your answer will be a resounding YES!

In conclusion, these are the three irrefutable laws to succeed in Calisthenics and in life:

1) Variety
2) Consistency
3) Intensity

He is a master of doing the impossible.

If you don’t believe me check him out in this video where he does what was once considered impossible. He does a clapping push up on gymnastic rings. This is freaking impressive. You can fast forward the video to the 6:43 second mark in the video. And yes he actually lite his arms and hands on fire while doing push ups on gymnastic rings.

Dominik is a creative master when it comes to pushing the fold and literally going where no man or woman has dared to go.

When you watch a Dominik Sky video, you are pretty certain that you are going to witness something out of the ordinary or just down right un-freaking believable.

When the opportunity presented itself to interview Dominik I was absolutely thrilled and honored.

I wanted to find out what makes this guy tick?

In the interview, I wanted to know his perspective on training and on life in general.

Could you tell us briefly about how you first got started in parkour and street workout?

I started with parkour about 7 years ago. When I was a kid I really liked climbing and jumping so when my brother showed me a parkour video on YouTube I loved it right away. That’s when I decided to start training this amazing sport. I didn’t have a gym or a trainer so I learned everything outside by myself. That’s also the reason I had quite a few injuries but I never gave up and I’m quite happy with the level I’m currently on.

Your videos are absolutely death defying, and the ring push up, where you drop the rings, clap and than catch the rings to finish your push up, was just incredible, where do you get your motivation and inspiration from? What drives you?

I actually started street workout in order to get in a better shape for parkour. I was quite a fat kid so in the beginning I couldn’t even perform a single pull up. But after a few years of training I got hooked and bodyweight training became a huge part of my life.

Actually I don’t know. I just love doing what I do. Once I set my mind to achieve something I don’t stop until I succeed. I know that I’m on the right path so I’m just trying to train as hard as possible and see how far I can go.

Who are your mentors or people you might respect? Why?

My biggest inspirations are Zakaveli and Ido Portal. Zakaveli because of his inhuman endurance and ruthless proper form when performing the exercises. Ido Portal because he is an incredible mover. He inspired me to work with a barbell for my lower body and also to pay more attention to mobility and flexibility. I still watch their videos every day and I hope one day I’ll be lucky enough to train with them.

What’s been the most important lesson you have learned thus far?

The most important lesson I’ve learned is that you have to train no matter how you feel. Even if you are sick, even if you don’t feel like it, even if you are sick, even if your muscles feel sore, even if your elbow hurts, even if it’s cold outside. Once you skip training you can’t get it back. You did not give your best that day and if you don’t give your best you will never be where you want to be. In conclusion NEVER skip your training!

What’s an important habit that has contributed to your success both in sports and life?

Drinking at least 3 cups of coffee a day.

What I truly appreciate about our videos is that you also show the training and as we call them blooper reels or outtakes, what do you feel is vitally important that you would like to share with those newcomers or beginners when it comes to parkour and free-running?

If you are not absolutely sure when doing something then don’t do it! Trust yourself 100% and you can do whatever you set your mind to. Most of the injuries happen when you doubt yourself. I learned that the hard way… Don’t make the same mistake.

In one sentence or phrase how would you define success?

I think success is every day you go to sleep knowing that today you did absolutely everything you could to be one step closer to your dreams.

What is the one defining personality trait that you think has been important for you up to this point in your life?

Definitely stubbornness.

Your stunts are simply amazing, probably some of the best out there thus far, if you were to die tomorrow what is the legacy you want to leave?

If I die tomorrow I have to say I’d be really pissed because I feel like I still have a long road ahead of me. I just started to impact the people around me and I know this is only the beginning. I hope to become the best version of myself and inspire other people to do the same.

What was the most difficult decision you had to make?

Probably leaving college. I wasn’t satisfied with spending most of my time learning stuff I will never need in life. So I decided to leave and spend all of my time just training and learning movement, parkour, calisthenics and so on. It was really hard to bet on myself especially because my parents weren’t too happy about me leaving school. The first couple of years were pretty hard. I didn’t make any money with my free running or calisthenics so I had a few part time jobs and I spend most of the time wondering whether I’m going to make something of myself or not.

What was the best decision you made?

Also leaving college. After a couple of years the hard work finally started paying off and I’m really glad I made the right decision.

What question should I have asked you that I didn’t? Why is it important and what is the answer?

Are you a vegan or vegetarian? NO!

I used to workout all the time at a gym lifting weights, or working out at home lifting weights/bands.

It wasn’t until October of last year that I canceled my gym membership put the weights/bands away, and made the leap into the unknown world of calisthenics.

I figured if guys like Frank Medrano, Hannibal for King, Lord Vital, and Denis Minin, can be in great shape lifting just their own bodyweight, so can I.

I made a few purchases, as it was winter here in Spain when I began training, and I thought working out in the rain and cold might not be such a great idea.

The three purchases I made over the course of 3 months:

1) Dips Bars – $100 (Tax & Shipping included)
2) Parallette Bars -$35
3) Gymnastic Rings – $40 (Tax & Shipping included)

I want to preface that all three of these purchases are not required to do calisthenics, these were just personal preferences that I decided I needed to advance my training.

The three factors that influenced my decision-making process were:

Time – it was easier for me to buy these online and not build them, plus I wanted steel iron dip & parallette bars, that is of course a personal preference.

Energy – again citing the above item, it was easier to use my energy to buy them online. Again, I live in a small town where it just made sense to buy versus build.

Money – I realize I paid double what I would have normally would have if I just built them myself, but again, time and energy saved offset the cost of paying extra. In addition, I factored that as I had canceled my gym membership, which was $43 per month, in 4 months I would recouped my money, and also have something to show for it, instead of a wasted gym membership.

Dip Bars $100

My first purchase was a pair of dip bars that cost me around $100.

I realize I could have easily just used our dining room chairs putting them back to back, but when my girlfriend saw me doing that she nearly had a fit so I scrapped that idea and made the investment online for a pair of good dip bars.

With regards to dip bars, I was considering building my own with PVC, but in the videos that I saw, they just seemed a bit flimsy and tended to bend and move more than I wanted.

Here is a great video on just how to make them, that will cost you around $30-40.

I thought, my gym membership was cost my $43 per month, so in 2 1/2 months I will recoup my money on the dip bars.

In the end, the dip bars I decide to buy were the Lebert Equalizer dip bars for just $100 with tax and shipping included.

Parallette Bars $35

I also bought some parallette bars that cost me $35. Again I wanted metal iron parallette bars, of course this is a personal preference.

So altogether, the initial start-up costs were around $175. (4 months of the cost of my gym membership)

I could have bought PVC and made the parallette bars for half the cost, $30, but for me the cost was so small a price to pay that I opted to buy them.

Here is a great DIY (Do It Yourself) Video

As I said before, I live in a pretty small podunk town and with all the time involved and trial and error it would probably have evened out in cost with time and labor factored in or possibly even more. And yes, I know, the videos and PDF’s state it takes an hour to make, but where I live we don’t have a Home Depot.

For those more fortunate with ample resources (ie Home Depot) I would have probably made them myself, because the experience of building my own parallette bars certainly is priceless. But, nevertheless I opted to buy versus build.

The parallette bars I bought were by J-Fit, Pro Push Up Bars $35.

Gymnastic Rings $40

My last purchase was a pair of gymnastic rings with suspension wraps and buckles. The cost was $40. I bought these for several reasons:

1) Lifetime guarantee
2) Free Worldwide Shipping
3) Buckle and wraps included
4) Made from Baltic birch wood from Ireland.
5) The cost was the best I could find at the time.

As you probably know, I love the gymnastic rings. Suspension training gives you something that traditional bodyweight training methods really can’t.

Working out with some form of suspension training, preferably gymnastic rings, has made such a profound impact on me, that I was inspired to write a post just on this one subject.

All three purchases have been essential to my progress and training.

As for the title of this post, What to Expect From Calisthenics, here is a list of what you can expect in the days, weeks and months to come and some suggestions:

1) Goal(s) Setting:I would set a goal, what are you wanting to do exactly? Build muscles, transformations, lose weight?
2) Have a Plan: Stick to a routine and change it every 3-4 weeks, such as: Day 1 Chest/Back Day 2 Swimming Day 3 Shoulders/Triceps/Legs Day 4 Swimming Day 5 Back/Biceps Day 6 Swimming
3) The Three Pillars: Variety/Consistency/Intensity: You want to mix it up even when you have a set routine like above, changing up the exercises, with varied grips, leg stances, angles, etc. You want to be of course consistent and not mix a workout,and give 100% or don’t workout at all.
4) Take Your Time: Be patient, there are not quick fix, magic pills, special mantras, or unicorns and fairy tales….its all about be patient, and committed.
5) What’s Your Motivation: Have a WHY, this really should be #1, but I am writing spontaneously, so bear with me…..you need to know why you are working out in the first place, that will sustain you for the long haul.
6) Fun In The Sun: Have FUN, if its not fun you wont do it, period, so have fun, if there is a park nearby your house and you have time and its sunny go to the park and do pull ups, etc. It’s worth repeating again, have fun!
7) There’s Power In Numbers. Build a community is so critical to your success. It’s one of the reason why I created this site, to find and support like-minded people that share my passion for calisthenics. This is huge, you need to surround yourself with like-minded positve people, especially when you work out at home. You need to have a community. There are plenty of things you can do to our forum here, Facebook, you tube etc, but you want to have a community to support you, no man nor woman is an island.
8) Creativity. Working out at home especially calisthenics is all about being creative, you are no going the conventional way, where most people (67% to be exact) by a gym membership and never use it. You need to seek knowledge, check out the various interviews and articles on this website, go to YouTube videos or ExRx.net.
9) Rest. Believe it or not, calisthenics can kick your butt, don’t underestimate exercises that use just your body weight. You will be sore, it’s inevitable. You need to rest and recover, and most importantly sleep 7-9 hours every day, preferably 8 hours per day. To learn more about sleep check out this post.
10) Fuel the body. Food is without a doubt one of the most important parts to your training. Without food there is no fuel. Besides sleep, food and water are the two mainstays of a proper calisthenics training regimen. Eat whole foods in the unaltered states and drink plenty of water.

These are just a Cliff notes version of what you can expect as your train using your own bodyweight. Most important have FUN.