#14 - Denton Conteh - How To Mix Calisthenics & Powerlifting
Jan 10, 2022
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Denton Conteh, a fitness enthusiast, discusses mixing calisthenics and powerlifting. They talk about the best way to learn statics, how long it takes to learn planche, high frequency for skills, accessory exercises, learning Maltese, the impact of being tall, the combination of weights and calisthenics, bodyweight and performance, size vs strength, common mistakes, and equipment.
Mastering the basics is crucial in calisthenics, requiring a solid foundation of strength through benchmark exercises like push-ups, dips, and pull-ups.
Achieving a full planche requires patience, consistent training, and a strong foundation, emphasizing technique and the mind-muscle connection.
Balancing calisthenics and powerlifting can be done by finding a structure that fits your lifestyle, focusing on medium-heavy weights, high-rep volume work, and gradually testing strength.
Deep dives
Building a Foundation: Starting with Gymnastics and Athletics
The guest athlete began their fitness journey at a young age, participating in gymnastics and athletics. They pursued triple jump but had to stop due to frequent injuries. They also dabbled in swimming and sprinting, as well as a bit of Olympic lifting. Their interest in calisthenics was sparked by watching videos of athletes like Hannibal for King and being amazed by their abilities. They began training in calisthenics by emulating their favorite athletes and eventually connected with experienced practitioners in their local area.
The Importance of Establishing a Strong Foundation
To excel in calisthenics, the guest emphasizes the importance of mastering the basics. They believe it is crucial to develop a solid foundation of strength by achieving certain benchmark exercises: at least 50 clean push-ups, 40 to 50 dips, 20 clean pull-ups, and a good handstand. They highlight the need for a strong base pushing and pulling strength to progress in advanced calisthenics movements such as planches and front levers. Additionally, they encourage working on core strength and suggest having a good handstand and handstand push-up as a bonus.
The Journey to Achieving a Full Planche
The guest athlete shares their personal journey to achieving a full planche. They started with a tuck planche and gradually progressed to a clean and controlled full planche over several months. They attribute their quick progress to having a strong foundation and years of training in various sports and disciplines. They explain that learning the planche required patience, consistent training, and good body awareness. The guest also emphasizes the importance of technique and notes that achieving a perfect planche takes time and an understanding of the mind-muscle connection.
Training Frequency and Rest for Optimal Progress
The guest athlete recommends training statics frequently but emphasizes the importance of allowing ample rest and recovery. They train statics every day but vary the intensity throughout the week. They suggest having hard training days mixed with lighter sessions for groove and technique refinement. The guest highlights the benefits of resting between sets, especially for strength training. They advise taking 3-5 minutes of rest in between intense sets to ensure proper recovery and performance. They also note the significance of resting and not overtraining to avoid injuries and maximize progress.
Balancing Calisthenics and Powerlifting for Optimal Performance
The guest athlete successfully balances calisthenics and powerlifting by incorporating both into their training schedule. They emphasize the importance of finding a structure that fits their lifestyle. They train powerlifting movements such as squats and bench presses on certain days, while dedicating other days to calisthenics, including statics training. They focus on medium-heavy weights and high-rep volume work in their training, gradually testing strength to avoid overtraining. The guest highlights the importance of being disciplined and patient while pursuing both disciplines and finding the right balance to progress effectively.
How to mix calisthenics & powerlifting with Denton Conteh. TIMESTAMPS: Denton's Story (0:22) Best way to learn statics (6:54) How long to learn planche (9:37) High frequency for skills? (12:35) Accessory exercises? (15:25) How to learn Maltese (16:03) Being tall (17:21) Weights + calisthenics (22:16) Bodyweight and performance (31:13) Size vs Strength (34:16) Equipment (37:58) Don't lift heavy (40:27) Most common mistakes (42:23)
