[Darrell Michnowicz] The Complex
This plan is the first stage of The Complex series. You will build the foundations of your strength, body awareness and control. You don’t have to lift weights to get strong – you just need your body, a solid plan and hard work. That’s what I’m giving you.
The five workouts I constructed include many of the movements I used when I ventured into calisthenics. You will strengthen your smaller joints and muscles like your wrists, shoulders, and triceps, as well as working your larger muscles like your legs, arms, glutes, and hips. Each workout has approximately 12 minutes of strength work which is then followed by skill work. The skill work will put your strength and cardiovascular conditioning to the test by challenging you to replicate movement patterns with proper form when you aren’t completely fresh.
Calisthenics is functional movement – you can apply what you learn with me to movements in your everyday life and your favorite sport.
This is the second phase of the The Complex series. This is the routine that I used when I wanted to get strong and learn to control my body and perform advanced movements.
This month long plan diversifies our movement patterns and progressions. It takes the movements that we have been mastering in the Fundamentals level and adds more advanced movements and transitions to continue building your strength. It includes five fun and challenging workouts that repeat over a month. Beyond more complex movement patterns, we also add more volume to each workout.
By the end of this phase you will have build enormous amounts of static and dynamic strength. You will also see improvements in your your mobility, and your cardio conditioning. You will not only be able to hold positions, but be able to move from one position to another.
Let’s take your training to the next level.