@Karen Smith : I'm probably in the minority here, but I would like to read something that's very specific. It has to do with calisthenics isometrics (L-sit, Front Lever, Planche, etc).
I would love to know how to set-up those isometrics in an 8 week cycle, where I change the sets, hold time, and progression exercise used as the cycle goes on to mimic a regular lifting cycle. A lifting cycle might begin with higher reps and lower weight, and progress to low reps and high weight to a peak.
Currently, calisthenics practitioners go stage by stage. "Work your Tuck Planche until you can hold it for X, then move on to Adv. Tuck". Instead, I want to see something more like:
1) Determine your max hold for a Frogstand. Train it for 3 weeks, 3-4 times a week, for A sets of B% of your max hold time.
2) Once the 3 weeks are up, determine your max hold for Tuck Planche. Train it for 3 weeks, 3-4 times a week, for C sets of D% of your max hold time. Note that because the Tuck Planche is harder, C would most likely be less than A and D less than B to accommodate.
3) For the last 2 weeks, do it for the Adv. Tuck Planche.
This would be EXCELLENT for a trainee who is stuck on the Adv. Tuck Planche because it's exactly what a basic Linear Cycle does. Instead of banging your head trying to squeeze extra secs each week, you back off with easier variations and higher volume, and build up again.
Note the planche is an example. It could be done with ANY progression. Forearm Plank > Full Plank with feet shoulder high > One-arm Plank for instance.
Additionally, Coach Karen, while stuff like basic bw programming, HSPU guides, and loaded stretching have all been discussed to some degree out there in the web, I can tell you this is something that has
not been talked much about. It would be rather novel.
Some authors have tried (like Sommers' Starting Strength-inspired program in BTGB) but failed miserably. SF has the kind of programming knowledge that I know would make this work.
Anyways, would love to see that kind of innovative work.