Calisthenics Coach

Colin Sau (Calisthenics Physio)

Choosing the right calisthenics coach is fundamental.

I have been a physiotherapist for over a decade and have treated many calisthenics injuries. Leveraging my expertise in biomechanics, anatomy, physiology, and motor control, along with my ability to deliver effective treatment, I can provide you with a complete system designed specifically for calisthenics mastery. This approach will help ensure consistent progress while minimizing the risk of injury.

The biggest killer to progress is injuries. Being injured leads to stagnation in progress or even regression. Set backs are likely to come when training at such high intensities however they can be mitigated with the right calisthenics coach guiding you.

A discipline in physiotherapy (the study of movement and biomechanics) compounded with my background as a calisthenics coach is a recipe for success.

What is Calisthenics?

Calisthenics can be considered like street gymnastics. It requires a high level of neuromuscular control in order to execute skills such as muscle ups, front levers, planches and handstands. Typically any bodyweight exercise can be called calisthenics training.

Unlike traditional training at the gym, calisthenics requires you to use your whole body. E.g. instead of sitting down on a lat pull down machine, in calisthenics you would be doing pull ups on a bar. However a lat pull down machine can still be incorporated into a calisthenics training routine in order to build fundamental pulling strength. In this fashion pull ups would require core stability as opposed to sitting down which requires very minimal core.

This sport is all about levers and placing the body into great mechanical disadvantages. Top strength-based calisthenics athletes possess excellent lever mechanics, allowing them to control their limbs in fully extended positions.

Injuries

Injuries are painful but what hurts more is the pain of not being able to train and progress.

Just like any sport, injuries can occur in calisthenics. This sport requires precise form and technique, balanced whole body strength, advanced motor control and body awareness; any slight deviation from normal can be a recipe for injury.

Most injuries in calisthenics can be classified as traumatic such as falling from a handstand or overuse injuries such as strained muscles or even structural asymmetry such as scoliosis (curved spine) leading to injury. Being a calisthenics rehabilitation coach, I am able to;

Diagnose and assess for asymmetries and weaknesses in your body
Diagnose injuries
Provide treatment to injuries
Provide rehabilitation and prehabilitation
Provide a tailored exercise program to meet your goals

I see dysfunctional patterns as a Calisthenics Coach and Physio.

That is where I step in as a calisthenics physio. Having current training experience in calisthenics, I can use my physiotherapy knowledge to breakdown poor movement patterns.

A common example I see all the time is the muscle up. Usually beginners starting to learn this technique find themselves unable to switch their grip from under the bar to over the bar. What they tend to do is 'chicken wing' up, i.e. hunching one side of their shoulder over the bar and then the other shoulder. Great forces are generated onto the glenohumeral joint (shoulder joint) and intra-articular structures of your shoulder in such positions. This leads to the famous 'clicky' shoulder or impingement/shoulder bursitis, a painful pinching feeling in the shoulder every time you raise your shoulder.

This is a very obvious example of poor training technique. But what can you do if that is the only way you can do a muscle up (albeit with dirty form)? Read on to find out.

Rehabilitation

One step back but 2 steps forward.

As a calisthenics physio I can identify such dysfunctional motor patterns and show you exercises that need to be mastered before attempting the muscle up cleanly.

Rehab can include physiotherapy such as dry needling, soft tissue release, manipulation/adjustments, biomechanical analysis...you can read more about my skillset here. Colin Sau

Once the pain is under control, we can identify the muscle imbalances and improper techniques that contributed to your injury. By incorporating targeted exercises, you'll be able to restore shoulder range, achieve proper scapular stability, and work towards performing a clean muscle-up!

Prehabilitation

Prevention is the best cure.

Most people come see me when it's too late, when the pain has kicked in and they no longer are able to train. This is where "prehab" comes in.

Being a calisthenics physio I will be able to identify biomechanical issues hindering your performance. Finding those problems is key to prevent an injury from occurring.

Movement Science - Integration into Calisthenics.

My calisthenics training experience extends over 6 years now. Skilled based training has always intrigued me and one could argue that calisthenics is the epitome to body mastery. You need to use your whole body to achieve all sorts of complex skills such as handstands, planches, front levers and muscle ups. It requires strict neuromuscular control incorporating balance, strength and proprioception all at once, which makes the sport so hard but very rewarding upon skill mastery.

A discipline in physiotherapy (the study of human movement) has allowed me to understand this sport in detail. This allows me to integrate my knowledge into the world of calisthenics, allowing for a systematic approach to teaching.

Train with Synergy.

Understanding the synergistic action of muscle groups allow for a science based approach to teaching calisthenics.

In calisthenics you can mostly categorise the skills as either anterior sling dominent or posterior sling dominent. An e.g. is a front lever which is a very posterior oblique sling dominent exercise. That is you are training your core, thoracolumbar fascia and latissimus dorsi muscles.
It is beyond this post to explain the anatomy train concepts further... but for those in the sports science field I'm sure you can comprehend what is exemplified here. This depth of explanation has not been documented in the calisthenics world (perhaps much may be transferable from gymnastics science) however even the topic of myofascial slings is relatively new. Hence, I am keen to discuss this topic further to other academics (DM me if this is you).
Enough rambling...
Identifying weak links is key to progress. For example in the front lever you need to understand what anterior and posterior pelvic tilt is and then holding it stable into a neutral position. Without this knowledge you are only guessing on how to perform the front lever.

If you do not pass these key movement patterns then you will be at risk of injury, hindering your progress. Having good motor patterns in this sport and any other sport for the matter is key to athletic mastery.

Take the guesswork out and see a calisthenics coach.

FAQs

Who can see a calisthenics coach?

Anyone that wants to get started with training to athletes looking to improve their knowledge. I also offer physiotherapy treatment at the clinic.

What is your current training routine?

I have a hybrid routine consisting of 70% calisthenics and 30% body building.

Have you been injured before?

Yes. I have physical imbalances that has slowed my progress and my body type is not ideal for the sport, however I do not make it an excuse. We are only human... understanding your body thoroughly allows for greater progression and reduced injury risk.

What advanced skills can you do?

Dragon flag, human flag, handstand, handstand pushups, advanced tuck front lever, single leg planche, muscle ups to name a few. Currently close to unlocking the one arm handstand.
See my instagram page @calisthenicsphysio for more clips of my training.

What is different from your teaching vs online / youtube calisthenics guides?

Those guides are generic and may not work effectively for everyone. If you are like me with imbalances then trying to apply those guides can only take you so far. The best programs are those that are individualised to suit YOUR body. NOT someone else's.
Hence, you need a tailored program to match your body and lifestyle.
For e.g. if you are an office worker with mobility issues then it would only make sense that you address such specific issues first before going into the workout.

Is it better to get coaching by a competition experienced athlete?

Sure if they can perform a comprehensive physical examination and explain in deep detail movement patterns. I can only teach you what I already know. If you are looking to more then such athletes may be able to help. Having said that if you are already at this level do you really need to pay for coaching?

Can you provide other programs?

Yes, weightloss programs and bodybuilding programs.

Can you guarantee fast results?

The truth is you will need to put in hard, consistent work to see great results. I am only handing you the key to your success but you still need to put in the treacherous effort to finding your treasure.

Where do you do calisthenics coaching?

At the Canley Heights clinic we have a private calisthenics and rehab gym. Online coaching is also available for those that do not reside in Sydney or are looking for convenience.

How much does it cost to see a calisthenics coach?

At least $90 per consult / treatment. Discounted bulk package rate is also available.

Is it healthfund rebatable?

Yes, I accept all healthfunds such as Medibank, HCF, Bupa etc.

Your time is limited. Your triumph is here.

Author: Colin Sau (Calisthenics Coach and Principal Physiotherapist at Evolution Health Clinic).