Hello, basically im new to calisthenics, used to lift weights but have been out of training for a couple of years so thought id have a fresh start with some bodyweight stuff. Im looking to build strength rather than size and hope to one day be able to do freestanding Handstand, planche and front lever. At the moment i can do about 10 pullups, 50 odd pushups, 2 "bad form" one arm pushups (legs wide), I have an idea for a program just wanted to get a second opinion.
Every morning and night I will do holds for a total of 1 min aiming to do 1 min in 1 set then moving to the next progression. (Frog stand, tuck front lever, headstand, tuck back lever, planche lean, Lsit)
Then three times a week do pullups, one arm pushups and pistols with an ABA BAB rotation.
Workout A will add 1 rep per workout and B will decrease rest by 10 sec per workout eg:
A: 5 sets of 3, 90 sec rest
B: 5 sets of 3, 90 sec rest
A: 1 set of 4, 4 sets of 3, 90 sec rest
B: 5 sets of 3, 80 sec rest
A: 2 sets of 4, 3 sets of 3, 90 sec rest
B: 5 sets of 3, 70 sec rest
When I acheive 5 sets of 4 on A, I will reset rest for B and start working it down again with sets of 4 instead of 3.
Planning to have A weight eventually, not sure if to add some pushups and iverted rows for endurance work or maybe 1 set of wall asisted HS pushups and rows to failure to get used to those movements. Im thinking the progression might be a bit slow but not sure.