Calisthenics Biomechanics & Streetlifting Guides
Structured, quantitative guides engineered around Overcoming Gravity isometric Prilepin tables, tendon adaptation timelines, and Total System Load strength standards.
Complete Planche Progression Guide: Biomechanics, Readiness Gates & Prilepin Tables
Unlocking the Planche requires systematic progression through six biomechanical leverage stages—Planche Lean (L2), Frog Stand (L3), Tuck Planche (L5), Advanced Tuck Planche (L7), Straddle Planche (L11), and Full Planche (L15). Because locking the elbows at 180° places peak tensile load on the distal biceps tendon and anterior deltoid, athletes should program 45–60 seconds of total isometric volume per session at 65–75% of their maximum hold time.
Front Lever vs. Back Lever: Scapular Mechanics, Carryover & Progression Order
Although the Front Lever and Back Lever look like mirror-image horizontal holds, they recruit fundamentally different muscular and connective tissue structures. The Back Lever (OG Level 7) is a prone shoulder hyperextension hold driven by the anterior deltoids, pectoralis major, and distal biceps tendon, whereas the Full Front Lever (OG Level 10) is a supine shoulder extension hold driven by the latissimus dorsi, teres major, and anterior core.
Weighted Calisthenics & Streetlifting Programming: Total System Load & Static Carryover
In weighted calisthenics and streetlifting, progressive overload is governed by Total System Load (Bodyweight + External Belt Weight). ENIX strictly separates Bodyweight exercises (Pull-Up, Dip) from their weighted counterparts (Pull-Up (Weighted), Dip (Weighted)) and counterweight-assisted variations (Pull-Up (Assisted)) so personal records, volume graphs, and 1RM projections remain biomechanically accurate.
Apply These Biomechanical Protocols in ENIX
Free iOS 27 Calisthenics Skill Atlas, Hold Timer & Streetlifting Logger