Most people chase the muscle-up or front lever with random tutorials and stall at the same stage for months. I build the progression into your program, alongside your strength work, and check it as you go, so you always know which stage you're on and what gets you to the next one.
Muscle-up
Stages
- 1.Chest-to-bar pull-ups
- 2.Explosive pull-ups
- 3.Transition drills
- 4.Negatives
- 5.Strict muscle-up
- 6.Weighted muscle-up
Before you start: About 10 strict pull-ups and 15 dips.
Front lever
Stages
- 1.Tuck
- 2.Advanced tuck
- 3.One leg or straddle
- 4.Full front lever
Before you start: 8 to 10 strict pull-ups and a solid tuck hold.
Working on a different skill?
The same approach applies to other calisthenics skills, like the planche: tested in stages, with form review, so you always know where you are and what's next. Ask me about yours on a free call.
Pick how you want to train it
Tier Forge$59.89 every 4 weeksA 4-week block built around your numbers, with your skill work programmed in.See Tier Forge Tier 1$199.89/monthYour strength and skill work programmed for you, a monthly call, and adjustments as you progress.See Tier 1 Tier 2$449.89/monthWeekly reviews and form review on every main movement, so your skills and your lifts keep moving.See Tier 2 Premium$899/monthWeekly calls and my closest coaching on every part of your training, skills included.See Premium
FAQ
Skills FAQ
It depends on your starting strength, bodyweight and how consistently you train. If you meet the starting requirements, you'll see steady progress through the stages within a few months. The full front lever usually takes longer than the muscle-up.
Yes. Skill work goes early in the session while you're fresh, and your strength work is adjusted so you can recover from both.
A pull-up bar and dip bars cover most of it. Resistance bands help with some progressions.
Tier Forge if you can train on your own and just want the program built. Tier 1 if you want a monthly call and me adjusting as you progress. Tier 2 if you want weekly reviews and form review on every main movement, which helps skill work the most. Premium if you want me involved every week.