Program
Handstand by strength (clusters method)
Objective
- ⏤ Manage to do the handstand climb from the frog position
Level
- ⏤ Intermediate
Duration
- ⏤ 15 Weeks
Frequence
- ⏤ 3 Days
Description
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
Requirements
Being capable of doing:
- 5 wall assisted handstand
- 10 push-ups
Phase 1 ⏤ 2 Weeks
Wall-assisted handstand conditioning
Phase 2 ⏤ 2 Weeks
Assisted handstand push-ups preparation
Phase 3 ⏤ 3 Weeks
Handstand push-ups beginning
Phase 4 ⏤ 4 Weeks
Full strengthening
Phase 5 ⏤ 4 Weeks
Handstand by strength practice
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