Assess
We map your current level, mobility, injury history and goals before a single set is written.
Antonio Banderas Calisthenics
ADAPT. BUILD. COMPETE.
Online calisthenics coaching for every level — from your first clean pull-up to endurance competition and weighted work. One personalised plan you repeat and master across a full five-week block, at home or in any calisthenics park.
Complete beginners are just as welcome as competitors. If you can't do a single pull-up yet, that's the starting point we build from — no pressure, no judgement.
5+1
Week cycles
1:1
Individualized
0
Gym required
The ABC concept
Three letters, one system
Build
One personalised plan for the whole five-week block. You repeat the same exercises and progressions so technique and strength actually build.
Confirm
Week six is lighter: we test the same movements, share feedback, and only then write your next five-week plan.
How the programs work
5 weeks of one plan. 1 week of truth.
Every plan is written for one person, and it stays the same for all five weeks. That repetition is deliberate: training the same exercises and progressions week after week is what makes technique cleaner, strength higher and progress measurable. Week six is lighter — we retest the key movements, review how you felt, and I use those results and your goals to build the next five-week plan.
- 01
Learn the plan: technique and pacing
- 02
Same plan, cleaner execution
- 03
Same plan, more quality volume
- 04
Same plan, higher effort
- 05
Consolidation & skill polish
- 06
Lighter week: testing, feedback, next plan
Bodyweight only
Everything here was built one step at a time
Skills like this are just the far end of the same progressions you start with. Your plan meets you at your level and moves at your pace.
Optional
See the movement
Short clips of real training, if you feel like watching. Nothing plays until you tap it — and none of it is a requirement to start. Every skill here began with a first repetition.
Baseline
How we assess your starting point
Before your first plan I ask for a handful of simple numbers: your best strict pull-ups, push-ups, dips and muscle-ups, plus any skills you already hold. They are not a test you can fail — they set the difficulty of your progressions and give us the same movements to retest in week six.
Zero is a completely valid answer. Plenty of clients start with no pull-ups at all, and the plan simply begins with the progressions that get you there.
- Strict pull-ups
- Push-ups
- Dips
- Muscle-ups
- Holds & skills
- Injuries & schedule
At home
A bar, a floor and a few metres of space is enough. Your plan is written around the equipment you actually own.
In the park
Bars, rings and dip stations: full endurance, weighted and skill work using what the park gives you.
Levels
Wherever you start
A
Beginner — fundamentals & technique
Positions, joint preparation, first pull-up, dip and push-up quality.
B
Intermediate — strength & higher reps
Rep capacity, structured volume, first static skills and controlled progressions.
C
Semi-pro — endurance competition & weighted
Competition endurance sets, peaking, and weighted pull-up and dip technique.
Technique assessment
Every start includes an assessment
Before any plan is written, I look at how you actually move. After the questionnaire I ask you for short videos of your current test movements — that is how I assess technique, control, your real level and your repetitions. Clean form is the priority; chasing reps in a video is not.
1 · Questionnaire
You tell me your level, goals, training space, schedule and any injury or restriction. Beginners at zero repetitions are welcome.
2 · Technique clips
Afterwards I ask for short videos of your current test movements, so I can see technique, control, real level and repetitions instead of guessing from numbers.
3 · Assessment & plan
I review the clips, tell you what to correct, and only then write your personalised plan: the same programme for five weeks, with a lighter sixth week for recovery, testing, feedback and your next plan.
How to film your clips
Pull-ups, push-ups and dips are the usual clips. Muscle-ups only if you already train them, plus any skill, weighted or endurance set if that is your focus.
- Film from the side, and from the front too if you can — full body in frame.
- One normal, unedited set at your real effort. No slow motion, no cuts.
- Safe setup: solid bar, clear space around you, phone where it cannot fall on you.
- Correct form matters far more than the number of reps.
- If a movement is not possible yet, film a simpler version or just tell me — that is useful information, never a problem.
- Stop immediately if you feel pain. Nothing here is compulsory, and coaching is not medical advice.
Pricing
One clear price. No contract.
6
Personalised online coaching
€199per 6-week cycle
Five consistent training weeks on the same personalised programme, so technique, strength and measurable progress build on the same movements — then a lighter sixth week for recovery, progress testing and feedback, where your next personalised 5-week plan is prepared.
No long-term contract
You continue cycle by cycle, only for as long as it works for you.
What is included
- One personalised training programme, followed across five consistent training weeks
- Technique guidance and video review on the movements that matter
- Direct WhatsApp support with me throughout the cycle
- Bodyweight training designed for home or your calisthenics park
- Beginner through advanced, including endurance and higher-rep focus
- Week 6: lighter recovery, progress testing, feedback, and your next personalised 5-week plan
The programme does not change every week. It stays the same for weeks 1 to 5 on purpose; it is adjusted after the week 6 assessment, based on your results and goals.
Next cycle
Tell me your goal. I'll write the plan.
Fill the short starting questionnaire, or message me straight away on WhatsApp.