TRAINICS
Studio Block Programming
Train Calisthenics with clear direction at Trainics Calisthenics Studio
This is Trainics Block Programming
Coach-led Calisthenics training with a clear focus
With us you train Calisthenics in a structured, smart and coachable way – regardless of level. We have built a training plan where each class category follows a clear common thread with carefully selected exercises, so that you can become stronger, more mobile and learn new skills for real.
Our training is divided into recurring blocks, where we focus on specific Calisthenics skills. During each block, each class category has one or two main focuses that we focus extra heavily on during the period.
You jump into whichever classes you want, train at the level you are at, and we as trainers guide and support you in your training at the studio.
Programming in short
- Consists of blocks, each block is 6 weeks
- Each block begins with an open "Skill Session"
- We train based on clear main focuses during the block
The layout of the block
1. Block starts
A new block begins every 6 weeks where each class category has one or two main focuses that we focus extra heavily on during the period.
2. Skill Session
Each block begins with an open "Skill Session" where you can try and document. It is voluntary and perfect if you want to track your progress. All members can also do this at any time and place via a document.
3. Training
During the block, you follow the studio's unique programming by participating in the classes. The exercises are carefully selected based on the focus we have during the period and you always train at your level.
4. Progress
Follow your progress throughout the block. In selected classes, we also test the skills themselves so you can follow up and see your development.
Focus areas per block
A block consists of different focus areas within five different categories. Each category, e.g. Upper Body, can have up to two main focuses that form the basis of the training plan during the period for that class. Several classes can train on the main focus from e.g. Upper Body or Lower Body. See below an example of what a Block can look like.
UPPER BODY
Push focus
Pull focus
STATIC
Push focus
Pull focus
LOWER BODY
Styrka
Flexibility
FLEXIBILITY
Upper focus
Lower focus
HANDSTAND
Skill focus
UPPER BODY
PUSH FOCUS & PULL FOCUS
STATIC
PUSH FOCUS & PULL FOCUS
LOWER BODY
STRENGTH FOCUS
FLEXIBILITY
UPPER FOCUS & LOWER FOCUS
HANDSTAND
SKILL FOCUS
UPPER BODY
PUSH FOCUS & PULL FOCUS
STATIC
PUSH FOCUS & PULL FOCUS
LOWER BODY
STRENGTH
FOCUS
FLEXIBILITY
UPPER FOCUS & LOWER FOCUS
HANDSTAND
SKILL FOCUS
Varför Block Programming?
Några av alla anledningar
✅ Tydlig riktning
– Du vet vad du tränar på i varje klass utifrån tydliga huvudfokus under varje block.
✅ Snabbare utveckling
– Genom att träna på samma skills oftare, på ett strukturerat sätt, ger du kroppen mer tid att anpassa och utvecklas.
✅ Varierat, inte random
– Vi bryter ned huvudfokusen i olika rörelser och assisterande övningar, vilket skapar varation, med en röd tråd.
✅ Enklare att förstå
– Du börjar se och förstå hur rörelser och progressioner är kopplade med varandra.
✅ Motivation
– Med tydliga huvudfokus är det enklare att mäta dina framsteg och vara konsekvent i din träning.
Explore possible main focuses per class
Each class category has one or two main focuses under the block, for example the Upper Body class has a “push focus” and a “pull focus”.
During the classes we break down the main focus into more parts and practice the exercises that allow us to increase the capacity, strength and mobility required to eventually unlock the next level. This means that we practice varying exercises in a balanced way with a clear focus. It's about you developing at your level - not just testing your strength.
Example of main focus
Pull:
Heavy Chin Ups
No Dip Muscle Ups
Pullover
Push:
Ring Muscle Ups
Heavy Dips
Handstand Push
Example of main focus Lower Body
Strength:
Dragon Squats
Pistol Squats
Cossack Squats
Nordic Hamstring Curl
At Lower Body we also include the main focus from lower body flexibility.
Example of main focus Handstand
Focus:
Straight to tuck handstand
Handstand Push Ups
Press to Handstand
Example of main focus Static:
Push:
Planche
Planche Push Ups
Back Lever
Bent Arm Planche
Pull:
Front Lever
Front Lever Raises
Human Flag
Dragon Flag
Example of main focus Flexibility & Strength
Upper Body:
Backbend
Side Bends
German Hang
Lower Body:
Front Split
Middle Split
Pancake
Pigeon Press
Calisthenics Full Body will mainly include the main focus from Upper Body and Lower Body.
The exercises are combined to train the entire body during the same session.
How to participate in the programming
Different ways to participate in the programming
Large Group
Big selection of classes in larger groups session
- Access to all large group classes
- Choose from 6 different types of classes with unique focuses.
- Större grupp, generell coachning. Max 17 deltagare/klass.
Semi Private
Semi Private for smaller groups and more coaching
- Access to all semi-private classes
- Get a recommended plan and more personalized feedback.
- Smaller group, increased coaching. Max 6 participants/class.
PT 1-1
PT for increased individual focus and coaching
- Individual plan based on your goals
- Get recommended a plan we think will work for you.
- Mest individuellt fokus. Endast du och tränaren.
frequently asked questions
If you don't find the answer here or on our Q&A page, you can always send us an email. info@trainics.seWe will reply as soon as possible.
We work with block programming because it provides.
Clear direction – you know what you are working towards in each class.
Faster development – the body has time to adapt when we practice the same skills more often in a more structured way
Various exercises – we break down the main focus into more parts and exercises, which creates variety but with a common thread.
Easier to understand the progression – you see how different exercises are related
Motivational – it becomes easier to follow your progress.
Not at all! Even though the block has a common main focus, we use different exercises, variations and intensities as well as assisting exercises. For example, you won't train Muscle Ups every time if that's the main focus - but you will get to train everything that builds towards it. This also makes you stronger in general in pulling strength and in Calisthenics.
Om ett block i Upper Body har ”Muscle Up” som huvudfokus, så tränar vi bland annat på:
Explosiva pull ups
Tunga pull ups
Tunga dips
L-sit pull ups
Pull Overs
Straight Bar Dip
Jumping Muscle Ups
Excentriska Muscle Ups
Core styrka
Teknik för timing och övergång
Och mer…
Yes. All focus areas are adapted to multiple levels. You work from where you are right now, with progressions that are adapted to you.
Say your main focus is Handstand Push ups – then your focus as a beginner is to master a Pike Push up, which is the first step to a Handstand Push up.
The workouts get more structured, not necessarily more difficult or more advanced. All exercises can be scaled and even made more difficult, so both beginners and advanced people get the right challenge.
If the goal is muscle up, the challenge for some will be to develop their pull ups as a first step to Muscle Up, and for more advanced members the focus will be on training to be able to do weighted muscle ups.
Nothing! You can jump in at any time. Each class is designed so you can train at your level whether you can attend the entire block or not.
The more classes you do, the more clearly you will notice the progression – but each class stands strong on its own.
BLOCK 1 STARTAR...
5 JANUARY 2026