{"id":7533,"date":"2021-09-14T01:27:00","date_gmt":"2021-09-13T22:27:00","guid":{"rendered":"https:\/\/calisthenicsnerd.osmiumweb.com\/a-high-intensity-low-frequency-approach-to-calisthenics-training\/"},"modified":"2021-09-14T01:27:00","modified_gmt":"2021-09-13T22:27:00","slug":"a-high-intensity-low-frequency-approach-to-calisthenics-training","status":"publish","type":"post","link":"https:\/\/athenscalisthenicscenter.gr\/en\/a-high-intensity-low-frequency-approach-to-calisthenics-training\/","title":{"rendered":"A High Intensity – Low Frequency Approach to Calisthenics Training"},"content":{"rendered":"\n

There is a high intensity – low frequency (HILF) approach to Calisthenics<\/a> training, gaining followers over the years. People claim to have really good results, both in terms of strength and skills, training as rarely as once per week!<\/strong><\/p>\n\n\n\n

Let’s break it down and see what the fuss is all about.<\/p>\n\n\n\n

What Does High Intensity – Low Frequency (HILF) Mean?<\/h2>\n\n\n\n

High intensity – low frequency (HILF) is a minimalist approach to training, and means spending the<\/strong> least amount of time<\/strong>, in order to get the<\/strong> widest range of gains<\/strong>.<\/p>\n\n\n\n

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However, unlike other minimalist training approaches, which include compound exercises<\/a> (deadlifts for example), also targeting a lot of different muscles in very little time, HILF is about spending the least amount of time training, while getting the widest amount of carryover on other Calisthenics<\/a> exercises and skills<\/strong>, such as the back lever<\/a>, human flag<\/a> and L sit<\/a>.<\/p>\n\n\n\n

So, for example when you work on your planche<\/a> push ups<\/strong>, you are simultaneously progressing in other skills like planche hold<\/strong> and one arm push ups<\/strong>. Similarly, when you work on one arm chin ups<\/a><\/strong> you progress on weighted chin ups<\/strong> too! <\/p>\n\n\n\n

The time investment is small and the range of gains is big.<\/strong><\/p>\n\n\n\n

This is because, many skills in calisthenics use the same muscles and similar motor patterns. Hence, by improving one skill, you often get gains in another for free<\/strong>!<\/p>\n\n\n\n

For example, pushing movements like the planche and handstand<\/a> push-ups both rely heavily on shoulder flexion. Training either of these skills will improve shoulder flexion strength, that can be transferred to the other.<\/strong> Also, pulling elements share the primary action of resisted shoulder extension and rely heavily on the back and posterior shoulder muscles. Such exercises include the front lever<\/a> rows and chin ups. <\/p>\n\n\n\n

So, when skills share primary muscles or involve similar actions, gains will be transferable, despite being more specific to the one you train most.<\/strong><\/p>\n\n\n\n

Benefits of High Intensity – Low Frequency (HILF)<\/h2>\n\n\n\n

Fundamentally, building strength and muscle is based on signaling a need for those capacities to your body<\/strong>. Your physiology doesn’t care about how that is signaled – exhaustion is exhaustion, regardless of your use of barbells, machines, or bodyweight exercises<\/a>.<\/p>\n\n\n\n

Conceptually, HILF training offers a very intense signal to your physiology<\/strong>, as training to absolute failure is far more intense than simply nearing failure. It then allows a lot of time off, for repair and recovery. On the other hand, LOW<\/strong> intensity – HIGH<\/strong> frequency approaches offer more sedated signals, which means that more volume\/training sessions are required.<\/strong><\/p>\n\n\n\n

Moreover and due to it’s long recovery requirements, HILF<\/strong><\/strong><\/strong> training is preferable, as the necessary time investment is small<\/strong>, allowing more time for other interests and hobbies. Wouldn’t it be amazing if you could skip working out without feeling guilty<\/a>, or without necessarily reducing the desired strength and muscle gains<\/a>?<\/p>\n\n\n\n

Additionally, HIGH intensity – LOW frequency training approach reduces the probability of injuries to an absolute minimum<\/strong>. This is, also, due to the low frequency and fair amount of time off. On the contrary, if you use LOW<\/strong> <\/strong>intensity <\/strong>– HIGH<\/strong> <\/strong>frequency training, you would eventually need to use anabolic agents or other pharmaceuticals, that can enhance recovery capacity. Otherwise, over longer time periods you overtrain and risk burnout and injury.<\/p>\n\n\n\n

To conclude, there is no need for training every exercise or movement<\/strong> separately<\/strong>. When you train a few core movements and build strength in those, it results in strength capacity that generalizes to other movements. <\/p>\n\n\n\n

This is called Free Gains!<\/strong><\/p>\n\n\n\n

The Flip Side<\/h2>\n\n\n\n

However, if you want to ensure you are maintaining a Calisthenics skill, while working on others, it is a good idea to include a few attempts of that particular skill<\/strong> each week<\/strong>, just in order to keep the motor patterns fresh.<\/strong><\/p>\n\n\n\n

Also, exercise isn\u2019t only about strength and skills<\/strong>. It is a mood and energy booster, helps you control your weight, sleep<\/a> better and improves your health in numerous ways.<\/p>\n\n\n\n

Moreover, if you are a total beginner you would probably want to train as often as possible. Calisthenics training is highly neurological<\/strong>, so you need to start with greater frequency and a moderate intensity<\/strong> in order to train your cerebellum<\/a> to get used to those new and advanced movements.<\/p>\n\n\n\n

Finally, the ACSM<\/a> and CDC recommend<\/a> at least 150 minutes of aerobic activity and 2 resistance workout sessions per week.<\/strong><\/p>\n\n\n\n

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So, even if you decide to follow HILF and train for your strength and skills once per week, you should definitely find some other activity to practice on your “off days”<\/strong>. Walking<\/a> would be a nice example.<\/p>\n\n\n\n

How to Maximize Intensity<\/h2>\n\n\n\n

Now, lets examine the actual implication of the HILF training method. <\/p>\n\n\n\n

While everybody knows how to lower their training frequency, when it comes to maximising intensity one of the following methods should be applied :<\/p>\n\n\n\n

Accommodating Resistance<\/strong><\/h3>\n\n\n\n

This is the most important intensifying technique you could apply to your training.<\/p>\n\n\n\n