IN-PERSON CALISTHENICS WORKSHOP THAT COMES TO YOUR GYM!
Our mission is to spread the knowledge of calisthenics all around the USA (Pssst, we can come to Canada and Mexico too). This is why we want to make the logistics of organizing these workshops as easy as possible for you! All you need to do is let us know where your facility is located, and we’ll take care of the rest. We don’t charge travel fees - you only pay for the workshop itself! The workshops are meant to accommodate 5-10 participants at a time.
WHAT TOPICS CAN WE COVER?
DAY 1
BEGINNER PULL-UP
Arguably the most sought-after exercise by most beginners is of course the grand daddy of them all: a pull-up. Simple, elegant, minimalistic and effective — ohhhh… we at Caprǎ love this move so much. Over the last decade Alex (founder of Caprǎ & your instructor) has discovered so many micro-progressions that, when applied correctly to any strength training program, inevitably lead students to achieving full range-of-motion dead-hang pull-ups. When we say full ROM, we mean from elbows fully locked at the bottom to the sternum touching the bar at the top, with no kipping (of course). We’ll go over 10 to 12 of the most effective progressions to help you and any of your clients master underhand pull-ups (chin-ups) and another 6 to 8 progressions to get them to do overhand pull-ups with great form.
BEGINNER PUSH-UP
A staple of any calisthenics program, yet arguably the most overlooked exercise by coaches all around the globe. It’s almost never done with proper form which requires correct elbow, shoulder and hip position. In this workshop we will teach you 7 key progressions that will help anyone achieve beautiful, full-range-of-motion push-ups. We’ll share our special trade mark techniques that you won’t find anywhere else!
DAY 2
ADVANCED PULL-UP
After full pull-ups have been mastered, it is time to graduate from high school and go to college. This is when we get to play around with another 12-15 really fun progressions loading this iconic exercise in so many different ways you can’t even begin to imagine. These progressions lead to one arm pull up - an absolute muscle cramping, tendon wrenching beast, but worry not - we’ll teach you how to steer clear from common injuries such as elbow tendinitis, rotator cuff strains and so on.
ADVANCED PUSH-UP
Once your clients master full push-ups they will be thirsty for more advanced variations and ultimately want to reach the grand daddy of all push-up training - the one and only single arm push-up. This part of the workshop will give you a full understanding of how to get your clients (and yourself) to perform this advanced feat of strength. Starting with full regular push-ups, we’ll break down 10 more advanced push-up progressions that will lead to unlocking one of the most challenging versions of this amazing exercise.
BEGINNER HANDSTAND
In this workshop we’ll go over most basic handstand and vertical pressing progressions to help you learn what needs to happen for you to finally start catching your first unassisted handstand holds. It’s meant for handstand beginners and will teach you smart, safe ways to condition your wrists and shoulders, along with effective drills that will help you understand how to use your hands and core to balance while being upside-down. It will be so much fun!
PROGRAM DESIGN
With great (calisthenics) power comes great responsibility! We want to ensure you’ll leave any of our workshops knowing the order of all these amazing progressions, but also knowing how to properly implement them in your training program. We’ll advise you on ideal volume and intensity, as well as point out common challenges calisthenics enthusiasts face so you are well prepared for this exciting journey!
MEET YOUR INSTRUCTOR
Alex has been coaching professionally since 2010. He is in charge of developing the coaching staff at Caprǎ by individually coaching every trainer on the team.
Alex has spent a significant amount of time on his education. He has attained 15 various personal training certifications and attended dozens of advanced fitness workshops and seminars with some of the best strength coaches in the world.
When he first discovered calisthenics, he was amazed by the simplicity and joy his new training routine offered. A decade later, after coaching hundreds of clients across the country, he is ready to share his knowledge with you.
ALEX’S CERTIFICATIONS:
Progressive Calisthenics Instructor (PCC)
Certified Personal Trainer (ISSA)
Functional Range Conditioning (FRC)
Strong First Girya Instructor (SFG)
Functional Movement Systems (FMS)
Kettlebell Concepts Instructor
Fitness Nutrition Specialist (NASM)
Corrective Exercise Specialist (NASM)
TRX Suspension Trainer Instructor (TRX)
TRX Rip Trainer Instructor (TRX)
Barefoot Movement Coach (VivoHealth)
Barefoot Training Specialist (EBFA)
PT Business School (IDEA)
Pre/Post Natal (Annette Lang)
WORKSHOPS & SEMINARS ATTENDED:
Kavadlo Brothers - progressive calisthenics
Ulrik Fossum - handstand training
Patrick Ward - sport specific program design
Charlie Weingroff - stability and mobility
Dan Trink - program design
Nick Tumminello - program design
Phil Scarito - Russian kettlebell training
Jeremy Bittle - program design for basketball
Vincent Metzo - mobility training
Emily Splichal - barefoot training
Mike Fitch - animal flow
Todd Bombgardner - barbell training
Elizabeth Lee - Wim Hof’s breathing techniques
Brad Schoenfeld - hypertrophy
WORKSHOP RATES
DAY 1: BEGINNER PULL-UP & PUSH UP - $150 PER PERSON
This workshop is geared for coaches and fitness enthusiasts who want to learn the most effective progressions for these two iconic exercises. The workshop is designed to accommodate 5-10 participants and will take about 3-4 hours.
DAY 2: ADVANCED PULL-UP & PUSH UP - $150 PER PERSON
The advanced workshop is well-suited for coaches and fitness lovers who want to learn how to safely advance to more challenging push-up and pull-up variations. Day 2 also includes all admired handstands! This part is arguably the most fun part of any workshop! How can handstands not be fun?! The workshop is designed to accommodate 5-10 participants and will take about 3-4 hours.