Calisthenics Tools
Every interactive tool from our articles, gathered in one place.
1 Rep Max Calculator
Estimate your one rep max for weighted calisthenics and streetlifting exercises.
1RM Calculator
Streetlifting
Result:
Weight Exercise
Result:
Used in the articles
1 Rep Max Calculator - Weighted Calisthenics
This tool helps you estimate your one-rep max (1RM) for both weighted calisthenics exercises (like pull-ups and dips) and traditional weight training. By entering the number of reps, weight used, and reps in reserve, the calculator applies the Brzycki formula to give you an accurate 1RM estimate. Use it to guide your training loads, track progress, or build percentage-based programs.
4 min read
7 Steps to Building a Science-Based Calisthenics Program
If you want to build your own calisthenics training program but feel overwhelmed by all the choices and don’t know where to start, it likely means you’re missing a structured process to guide you. This article is a comprehensive 7-step guide to designing a program for the planche, front lever, or any other skill - based on years of coaching experience and a deep review of the literature.
60 min read
Exercise Hierarchy Tree
An interactive breakdown of how main, supplementary and accessory exercises relate to each other for a given goal, with video demonstrations of every exercise in the tree.
Pick a goal. Each small box is one training day of that week. Tap any exercise with a next to it to watch it. Click any supplementary or accessory exercise to see which days it covers. The main skill is trained in every training.
Morning or Evening Person?
The scientifically validated Morningness-Eveningness questionnaire. Determine your chronotype so you can match your sleeping and training schedule to your circadian rhythm.
Morningness-Eveningness
Questionnaire
This self-assessment consists of 19 questions and will help you determine your chronotype — whether you are more of a morning or evening person.
Based on the validated questionnaire by Horne & Östberg (1976)
Deload Test
Answer a few questions about your recent sessions, aches and life stress to find out whether you should deload, pivot, taper or simply keep training as planned.
Did you experience a drop in performance over the last 2–3 consecutive sessions?
Training Stage Test
Three questions that place you in the beginner, novice or post-novice stage of athlete development, so you know which programming approach applies to you.
What is My Stage of Development?
Used in the articles
Stages of Calisthenics Athlete Development
Progress in calisthenics follows a clear developmental journey that all athletes experience, though at different rates. Understanding whether you’re in the novice or post-novice phase can help you make smarter training decisions—tailoring your methods, expectations, and recovery strategies accordingly. This article explains how to recognize each phase, why it matters, and how it impacts everything from exercise selection to long-term progress.
12 min read7 Steps to Building a Science-Based Calisthenics Program
If you want to build your own calisthenics training program but feel overwhelmed by all the choices and don’t know where to start, it likely means you’re missing a structured process to guide you. This article is a comprehensive 7-step guide to designing a program for the planche, front lever, or any other skill - based on years of coaching experience and a deep review of the literature.
60 min read