Frank Medrano Advanced Calisthenics Superhuman Origins.834
Frank Medrano Advanced Calisthenics Superhuman Origins.834
Frank Medrano Advanced Calisthenics Superhuman Origins.834
Frank Medrano is a calisthenics expert, vegan athlete, and fitness influencer who has inspired millions of people with his gravity-defying skills and incredible physique. He is known for performing advanced calisthenics movements such as planche, front lever, muscle-up, human flag, and more. But how did he achieve such a high level of mastery and strength? What is his origin story?
In this article, we will explore the journey of Frank Medrano from a regular guy with unhealthy habits to a superhuman calisthenics athlete. We will also look at some of his training tips, nutrition advice, and motivational quotes that can help you follow in his footsteps.
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The Beginning
Frank Medrano was born on May 20, 1958 in Manhattan, New York City, USA. He grew up in a poor neighborhood and was exposed to drugs, violence, and crime at an early age. He was also overweight and had low self-esteem. He used to live for parties and had terrible eating and living habits. He did not have any interest or knowledge in fitness or health.
It was not until his late 20s that he decided to make a change in his life. He joined a gym and started lifting weights. He quickly saw results and became addicted to working out. He also changed his diet and lifestyle and began to feel more confident and energetic. He realized that fitness was not only about physical development, but also about self-improvement and mental well-being.
The Discovery of Calisthenics
After several years of weight training, Frank Medrano became bored and frustrated with the routine. He felt that he was not challenging himself enough and that he was missing something in his workouts. He wanted to try something new and different.
One day, he jumped onto a pull-up bar and decided to try out a few bodyweight exercises. He loved the feeling he got from pulling himself up. He felt an amazing rush of inner strength that got him hooked onto calisthenics ever since. He started to research more about calisthenics and learned from various sources such as books, videos, and online forums. He also met other calisthenics enthusiasts who shared their tips and tricks with him.
He fell in love with calisthenics because it allowed him to train anywhere, anytime, and with minimal equipment. He also enjoyed the freedom and creativity that calisthenics offered. He could create his own workouts and routines based on his goals and preferences. He could also learn new skills and movements that challenged his body and mind in different ways.
The Progression of Calisthenics
Frank Medrano did not start with advanced calisthenics right away. He had to build a solid foundation of strength, mobility, balance, coordination, and mind-muscle connection first. He followed a progressive approach that involved starting with basic exercises and then gradually increasing the difficulty by modifying the leverage, range of motion, tempo, or adding weight.
Some examples of the progressions he used are:
Push-ups: Knee push-ups -> Regular push-ups -> Diamond push-ups -> Decline push-ups -> Archer push-ups -> One arm push-ups
Pull-ups: Assisted pull-ups -> Regular pull-ups -> Wide grip pull-ups -> Close grip pull-ups -> L-sit pull-ups -> Muscle-ups
Squats: Assisted squats -> Regular squats -> Jump squats -> Pistol squats -> Shrimp squats -> Skater squats
Dips: Bench dips -> Parallel bar dips -> Ring dips -> L-sit dips -> Russian dips -> Korean dips
L-sit: Tuck L-sit -> One leg L-sit -> Full L-sit -> V-sit -> Manna
Handstand: Wall handstand -> Wall handstand push-up -> Freestanding handstand -> Freestanding handstand push-up -> Press to handstand
Plank: Regular plank -> Side plank -> Reverse plank -> Hollow body hold -> Planche lean -> Tuck planche -> Straddle planche -> Full planche
Lever: Inverted hang -> Tuck front lever -> Advanced tuck front lever -> Straddle front lever -> Full front lever -> Tuck back lever -> Advanced tuck back lever -> Straddle back lever -> Full back lever
Flag: Flag support -> Tuck flag -> Straddle flag -> Full flag
He also incorporated high-intensity interval training (HIIT) into his workouts to improve his cardiovascular fitness and fat loss. He did short bursts of intense exercises followed by brief periods of rest. Some examples of the HIIT exercises he did are:
Burpees
Mountain climbers
Sprinters
Jumping jacks
Jumping lunges
Jumping squats
He trained 4-5 times a week, focusing on different muscle groups and skills each session. He also made sure to warm up properly before each workout and stretch after each workout to prevent injuries and improve recovery. He listened to his body and took rest days when needed.
The Vegan Diet
Another important factor that contributed to Frank Medrano's success was his diet. He adopted a vegan diet in 2009 after watching a documentary called "Forks Over Knives" that showed the benefits of plant-based eating for health and the environment. He was skeptical at first, but he decided to give it a try and see how it affected his performance and physique.
He was amazed by the results. He felt more energetic, lighter, faster, and stronger. He also noticed that his recovery time improved, his inflammation decreased, his skin cleared up, and his digestion improved. He realized that he did not need animal products to build muscle or maintain health. He found that he could get all the nutrients he needed from plant sources such as fruits, vegetables, grains, beans, nuts, seeds, and soy products.
He also learned how to prepare delicious and nutritious vegan meals that satisfied his taste buds and his caloric needs. He ate a balanced diet that consisted of complex carbohydrates, healthy fats, and complete proteins. He also supplemented with vitamin B12, vitamin D, omega-3, and creatine to ensure optimal health and performance.
Some examples of the vegan foods he ate are:
Oatmeal with fruits, nuts, and seeds
Smoothies with plant-based milk, bananas, berries, spinach, and protein powder
Tofu scramble with mushrooms, tomatoes, onions, and avocado
Lentil soup with whole wheat bread
Quinoa salad with chickpeas, kale, carrots, cucumbers, and tahini dressing
Veggie burger with whole wheat bun, lettuce, tomato, onion, and vegan cheese
Stir-fry with tofu, broccoli, bell peppers, mushrooms, brown rice, and soy sauce
Pasta with lentil bolognese sauce and nutritional yeast
Bean burrito with whole wheat tortilla, black beans, corn, salsa, guacamole, and vegan sour cream
Hummus with pita bread and raw veggies
Peanut butter and jelly sandwich with whole wheat bread
Nuts, seeds, dried fruits, granola bars, and dark chocolate as snacks
The Inspiration
Frank Medrano's transformation from a regular guy to a superhuman calisthenics athlete has inspired millions of people around the world. He has shared his story and his workouts on social media platforms such as YouTube, Instagram, Facebook, and his own website. He has also collaborated with other calisthenics athletes such as Hannibal for King, Bar Brothers, Barstarzz, Strength Project, and more.
He has received positive feedback and testimonials from people who have followed his advice and programs. He has helped people improve their fitness levels, lose weight, build muscle, recover from injuries, overcome challenges, and live their best lives. He has also raised awareness about the benefits of veganism for health, animals, and the planet.
He has also shared some of his motivational quotes that can help anyone who wants to achieve their goals and dreams. Some of his quotes are: - "Train insane or remain the same." - "The only person you are destined to become is the person you decide to be." - "Don't let anyone tell you what you can or can't do. Prove them wrong." - "The pain you feel today will be the strength you feel tomorrow." - "Be the change you want to see in the world." - "If you want something you've never had, you must be willing to do something you've never done." He has also shared some of his training tips and nutrition advice that can help anyone who wants to start or improve their calisthenics journey. Some of his tips are: - Start with the basics and master them before moving on to more advanced exercises. - Focus on quality over quantity. Perform each repetition with proper form and full range of motion. - Train with intensity and consistency. Push yourself to your limits and challenge yourself every time. - Vary your workouts and routines. Try different exercises, progressions, sets, reps, rest periods, and frequencies. - Rest and recover. Give your body enough time to heal and grow. Sleep well, hydrate, and stretch. - Eat a balanced and healthy diet. Consume enough calories, protein, carbs, fats, vitamins, minerals, and water. Avoid processed, junk, and animal foods. - Have fun and enjoy the process. Calisthenics is not only a physical activity, but also a lifestyle and a passion. The Conclusion Frank Medrano is a living proof that anyone can achieve amazing things with calisthenics and veganism. He has shown that it is p