Handstand by strength (clusters method)

  • Objective

  • Manage to do the handstand climb from the frog position
  • Level

  • Intermediate
  • Duration

  • 15 Weeks
  • Frequence

  • 3 Days
Handstand by strength (clusters method)


This plan is based on a cluster system, which consists of doing many series of the same exercise. The ultimate goal is for you to be able to do a handstand climb from the frog position, so it is advisable to have the free handstand under control. However, the plan is designed so that you can start it as a beginner.

Must know

  • The plan is designed to be done 2 times a week. With an extra routine in case you want to do a third session.
  • Use intermediate breaks between 1'30” and 2'30”.

Required Material

  • Bodyweight
  • Box
  • Parallettes


Being capable of doing:

  • 5 wall assisted handstand
  • 10 push-ups

Phase 12 Weeks

Wall-assisted handstand conditioning

Phase 22 Weeks

Assisted handstand push-ups preparation

Phase 33 Weeks

Handstand push-ups beginning

Phase 44 Weeks

Full strengthening

Phase 54 Weeks

Handstand by strength practice

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