The Power of Step Loading for Calisthenics
Exploring the importance of Step Loading to help you make progress past the beginner stages in training.
Progression variables to consider:
ROM, strive to get as much range of motion in each rep as possible. Be aware if your ROM is decreasing with fatigue toward the end of the set.
Tension control in the muscle. Are you proactively engaging the muscles that should be involved in the exercise? Are those muscles "knitting" or working together as one cohesive unit, or do you feel like one area is doing all the work?
Weight shifting from one side to the other. Do you tend to lean or favor one side of the body over the other?
Technical erosion. Does your back start to sag as you do more push-ups? Are your feet kicking around after 10 pull-ups? Are you leaning forward when getting out of the squat? Look for ways you're getting sloppy in your technique and work on avoiding that.
Maintain speed and tempo. Don't let your speed change as you do the set, keep the same speed throughout.
Control your momentum. Avoid dropping, or bouncing your weight during the most difficult point in the exercise.
Basically, pay attention to how your last rep is different than your first rep, and work on those changes.
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