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“

There are no limits. There are only plateaus and you must not stay there, you must go beyond them.

”

Bruce Lee

2 - The Handstand. www.schoolofcalisthenics.com

Contents 1. Introduction to the Movement: Handstand

4

2. The School of Calisthenics Framework

7

2.1 Introduction to the School of Calisthenics Framework 2.2 Movement 2.3 Strength

7 9 12

3. The Handstand Framework

14

3.1 Movement - Handstand Specifics 3.2 Strength - Handstand Specifics 3.3 The training programme progressions Including: Video demonstrations and coaching of each exercise

15 22 26

4. Introduction to the Locker

28

4.1 The “tools” in the locker and how to use them Including: Examples of each “tool” in the locker 5. Training Plan 5.1 Example Programmes 6. Graduation!

29

39 57 62

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Introduction to the movement: Handstand We’re excited that you’ve decided to begin your hand balancing journey and soon we’re going to start teaching you one of the most fun bodyweight exercises you can do anytime, anywhere. The focus of this eBook is to take you from absolute beginner and provide you with all the tools you need to become a handstand master. The only missing ingredient we can’t give you is patience and persistence. The handstand is a calisthenics movement that requires considerable skill development. This means it may take some time, but stick with it. Once you can do it, we guarantee the countless falls along the way will be worth it. It’s possible the last time you learnt a human movement like this was when you were a baby and began the exploration of what your legs and feet were made for. The only difference this time is that it’ll be your hands that are on the ground. Watch any child learn to stand for the first time and you’ll see an unconscious process of trial, error and a subsequent refinement of the motor pattern. Falling is in fact a necessary part of the journey, but don’t let that put you off. Over time the sensory information received by your central nervous system, the ability to interpret it and the movement messages communicated to your hands, elbows, shoulders and core gets upgraded. At first, information gathered about the nature of the task, the environment and your body structure can be unorganised, some of it useful, some not. Through consistent practice what works and what doesn’t is separated, resulting in an improvement in movement control and precision. Alongside the process of skill acquisition, you’ll also be developing strength and in time, you’ll discover that you just taught yourself to move in a brand-new way. For those with little hand balancing experience you may not have tried to invert your body since you used to kick up into a handstand in the school playing field. With that in mind, there are a couple of things we need to tell you before we get going…

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The First At the School of Calisthenics, our playground rules state that kicking into a handstand is only permitted as an appropriate progression to the end goal of pressing out from a starting point into a well-controlled and stable position. The ‘kick up’ is not a place where we want to stay for too long.

The Second If several years have passed since you were actually in a playground, your adult brain may have changed its perception of risk without telling you. Therefore, you might be surprised to find that you need to become re-accustomed with being upside down. Don’t let that put you off. Challenging yourself in this way is a good thing and it won’t be long until it feels normal. Soon you’ll be hooked on being able to hold your first handstand. Where you take it from there is entirely up to you. You might want to master the handstand walk, the planche, handstand push-ups or even the tiger bend. Whatever it is, this framework will help you build foundations you can progress from. As we said at the start, hand balancing is a journey and this one is almost never ending. Even now, we continue to refine and perfect our hand balancing skills and enjoy exploring new progressions.

What you’re going to learn Using the School of Calisthenics Framework to provide you with a progressive and easy to follow structure, we are going to teach you;

• How to improve shoulder and wrist mobility, • Build the shoulder and core strength required • And most importantly, how to link all this together.

The handstand is not based on one component alone but many neural and muscular systems working together in beautiful synchronicity. This includes one more vital ingredient, kinesthetic awareness, or an ability to know where your body is in space. Learning where your feet are in relation to the rest of your body while balancing on your hands without any visual feedback is challenging. But, it’s something we develop over time and is done most effectively by ensuring we are always consciously ‘present’ when training, so we can evaluate the movement pattern after each repetition and adapt accordingly.

THE SCHOOL OF CALISTHENICS

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“

It always seems impossible until it is done.

”

Nelson Mandela

Be patient with your progress, earn the right to progress and most of all enjoy the journey!

Tim + Jacko P.S We love seeing the progress and achievements from the School of Calisthenics community so please don’t forget your Graduation. Just send us your videos and photos via email or your favourite social media platform; Facebook, Twitter or Instagram. Once graduated, your handstand picture won’t just live long in your memory but also forever on our graduates page!

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INTRODUCTION TO SCHOOL OF CALISTHENICS FRAMEWORK The School of Calisthenics Framework provides athletes with a progressive system that can be applied to any skill and movement within calisthenics. The structure of the framework means that movements such as the handstand, levers and muscle ups can be broken down to the composite parts enabling you to train each of the physical characteristics required to be successful.

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To make this even more effective, we designed the ‘Locker’ where we keep a number of tools that will help regress or progress any exercise, ensuring you can train at an appropriate level. All you have to do, is pick the movement you would like to learn, add in some time, persistence and consistency and the framework will take you to your goal. The School of Calisthenics Framework consists of two main stages, each with two sub-phases. Stage one is Movement, with the sub-phases being Movement Preparation and Movement Patterning. Stage two is Strength, and made up of Applied Strength and Capacity Strength.

PREPARATION

APPLIED

MOVEMENT

STRENGTH

PATTERNING

CAPACITY

Figure one: The School of Calisthenics Framework

Our background is based on many years of experience working in elite sport where avoiding injuries is of primary importance. Because of this, the framework has been designed to not only guide you safely through your journey, but also improve your general functional movement, health and wellbeing at the same time. You don’t have to be a gymnast to use the framework. We had no prior experience in any calisthenics style training when we started. In fact, we’ve punished our bodies with many, many years of rugby and still to this day manage the remnants of all the injuries that went with it. We’re real people bringing progressive calisthenics to other real people, who like us, just want to do awesome things!

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MOVEMENT Stage One : Movement Your body is an extremely well designed machine and has the capacity to provide you with all the movement options you’ll ever need. Level one movement’s like getting out of bed and walking around are easy for the body to manage, we get a lot of practice and the brain knows them well. They also require very small range of movement around the joints involved and minimal amounts of strength. If we have the desire to learn more advanced movements, like those found in calisthenics, and more specifically movements we can’t currently perform, we’re going to have to do some physical and neural learning. The ‘Movement’ part of the framework is made up of two sub-phases; ‘Movement Preparation’ and ‘Movement Patterning’. Whilst these are separate sections of a training programme, they have a symbiotic relationship. Using specific exercises, we aim to optimise joint range of motion and promote correct muscle activation patterns. This is the start of a structured and progressive process through which you’ll be able to educate your kinetic chain to achieve your calisthenics goals. To put it more simply, train the systems within your body that manage movement to work in new ways.

Movement Preparation Your body tells a story of the decisions you’ve made in your life. What sports you’ve played, the type of training you do or have done, how sedentary you are, what job you have etc. Your body has done its best to support you in these decisions and, depending on how well you’ve looked after it, its current state may tell a story of care, or one of neglect. Not everyone arrives at his or her training session in prime physical condition to do some of the advanced physical movements we find in calisthenics. www.schoolofcalisthenics.com The Handstand - 9

Let’s look at the upper body as an example, often the shoulders and arms are exposed to overhead, extended, abducted and rotated positions all under tension. The shoulder has a high capacity for movement, but that comes at the cost of stability and simply creating the required body shape is often one of the biggest challenges. Add in the fact that many people sit at desks, in cars and on sofas for many hours a day. This leads to poor shoulder posture, restricted range of movement and disrupts the ability of muscles around a joint to work together. If we ignore these dysfunctional adaptations, we face an increased injury risk and place limitations on our ability to progress. We must therefore prepare the body for movement. Movement Preparation is about restoring the body to as close to its optimum as possible with a specific focus on the session you’re about to do. It’s an ongoing process but real changes can be achieved in minutes. Our aim is simply to remove muscular tension, improve muscle length, enhance mobility and activate the muscles we intend to use, freeing us to move with precision and most importantly, with reduced risk of injury.

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Movement Patterning Whether you’re new to calisthenics or a seasoned athlete, your long-term progression will require you to learn new movement patterns. Movement is a skill. Like mastering any skill, you must expose yourself to the stimulus. You may already have the strength to do a handstand, but your kinetic chain does not know how because you haven’t taught it yet. When we practice movement patterns, the brain and body learn, adapt, and the movement becomes automated. Think of any skill, playing a musical instrument, riding a bike or drawing. The same principles apply. In the handstand, you’re trying to control and hold yourself in a position your body may have never been in before. In fairness to your nervous system, the first time you try to handstand it probably has absolutely no idea what’s going on and how to co-ordinate your inverted and out of control body. But, you have an amazing piece of kit at your disposal and it’ll learn extremely quickly if there is a repeated opportunity to practice. Movement Patterning focuses on teaching new movement patterns or enhancing existing ones early in the training sessions while there is limited fatigue and before we train the strength component.

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STRENGTH Stage Two : Strength Strength is an essential part of calisthenics. The ratio of how much force we can produce relative to our body mass is going to be a determining factor in achieving many movements. Effective, safe and enjoyable progression along our individual training journey requires us to develop more strength. We can enhance and speed up our development by making that strength adaptation more specific to the movements we’re aspiring to learn.

Applied Strength Put simply, this is about creating strength in positions that are similar to the movement pattern you’re aiming to develop, but that are easier to perform. For example, it’s very hard for people to develop the strength required to do a handstand push up by trying to do it in a freestanding position. The movement pattern is too complex and there are far too many variables for the central nervous system to manage simultaneously. During your Movement Patterning phase you’ll have taken steps towards teaching yourself but, now we focus on the physical adaptation of increasing force production rather than the more skill focused stimulus. The Applied Strength phase introduces exercises that follow a progressive continuum from beginner to expert and everything in between. Correct technique is still of primary importance to ensure you progress effectively by developing the appropriate strength required in the movement pattern. You’ll hear us use the phrase ‘earn the right to progress’ and it should be ringing in your ears during this phase of the framework. If you try and skip elements of the movement which you can’t do in an effort to fast track towards the end goal, we guarantee at some point you’ll have to come back and earn that strength. 12 - The Handstand. www.schoolofcalisthenics.com

So, in the interests of your long-term progression, ensure you’ve mastered each progression before moving on to the next. Calisthenics is a journey and some journeys take longer than others, that’s just the way it is, so embrace it and enjoy it. There’s no set of magic specific numbers to hit before you can progress, only you know when you’re ready for the next level! However, we’ll give you some guidance and introduce you to The Locker; a set of tools that will become welcome allies in developing Applied Strength. See page 28.

Capacity Strength The skill component central to calisthenics can sometimes become too prominent within sessions. The truth is, the nervous system can only take so much stimulus in one sitting before it fatigues. That is not a bad thing, as an equally important part of your progression is getting strong. Remember, calisthenics means beauty and strength. Capacity Strength is about ‘numbers’, which in training terms means volume and intensity. Sometimes the sticking point in our progress is plain and simple…. we just aren’t strong enough! Technique is still vitally important, however the exercises in the Capacity Strength stage are less technically difficult than in Applied Strength and are based on more traditional body weight training. There are no short cuts for building the overall strength required for calisthenics, so that means you need to put some reps in your ‘calisthenics bank’ and earn the right to progress through hard work. Once again, The Locker becomes an integral part of successful Capacity Strength training. Utilising it to create different adaptations such as endurance, muscle development (hypertrophy), maximal strength or power will be key.

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THE HANDSTAND FRAMEWORK SPECIFICS

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MOVEMENT Stage One : Movement Success in learning to handstand can be improved if we understand the importance of creating a stable base around which other movements can take place. The truth is, we were designed to walk on our feet. As such we were given a hip joint comprised of bones that fit tightly together, multiple thick ligaments encasing it and a bulk of large muscles to provide support. Therefore, it’s very simple for us to create a stable base in the lower body. The shoulder is a different story, especially when the arms are overhead. The shoulder joint can be likened to a seal balancing a ball on its nose. The seal is the scapular (shoulder blade) and the ball is the head of the humerus (bone in the upper arm). We have lots of movement potential but little stability.

Image from Visible Body

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Training the body to limit this instability is the key focus of the Movement phase of the handstand framework. We do this by creating optimal range of motion, so we can get into an overhead position and then allow multiple muscles to work together to keep us there whilst we practice the movement pattern to enhance precision and control.

Key Learning Outcome We’re going to go into some detail here because it is important. Remember when your teacher would give those not so subtle hints that something might be on the end of term exam. Well, we’re going to just lay it out. You don’t need to memorise the anatomy, but you should be very aware that the level of information provided indicates how important the Movement section of the framework is in your handstand journey.

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Movement Preparation Many people struggle with reduced shoulder range of motion for several reasons. Poor posture, repetitive stress, poorly structured training programmes and previous injury. The shoulder is vulnerable to muscular tightness and dysfunction due to its structure and high capacity for movement. Whilst it’s not the only the reason, one common trend in cases of shoulder dysfunction is that the muscles constituting the main stabilisation system around the shoulder have been left unattended to fight a losing battle. In many traditional and standard training approaches, the middle and lower trapezius, rhomboids, rotator cuff (supraspinatus, teres minor, subscapularis and infraspinatus) and serratus anterior are not given the specific attention or opportunities to participate that they need and so are not worked effectively. When the brain senses the lack of function in these muscles it knows the integrity of the shoulder is at risk so it’ll create the additional stability it needs using the latisimuss dorsi (lats) and pectorals (pecs). Stabilisation is not the primary function of these muscles. They’re more suited to force production, and becoming tight and shortened has a detrimental effect on posture, range of motion and risk of injury. A healthy shoulder with optimal movement and force production capacity has both stability and strength systems working synergistically. The other physiological process we’re dealing with here is that of artificial reciprocal inhibition. Basically, a tight muscle can stop its opposing counterparts from being activated. For example, one function of the pectorals is to internally rotate the bone in the upper arm (humerus). Overactivity of this musculature results in a decreased neural drive to the rotator cuff, which serves to externally rotate the same bone, but also stabilise the shoulder joint. We need more stability in the shoulder, not less. So once again, movement quality goes down and risk of injury goes up. Training without taking steps to restore more optimal movement, is short sighted and will ultimately limit your longer-term progression in one way or another.

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If we’re to train effectively for the handstand, we need to address some of these potential problems because, in this movement, we’re aiming to find stability and strength with the shoulders fully flexed and arms overhead. Tight pecs and lats will restrict our ability to get into this position with a straight body. Add in the instability issues that come hand in hand with restrictions in range of motion and we’re going to have a hard time balancing. Remember the muscles that don’t get trained in more traditional exercises? Well in a handstand, you’re going to need them and they need to be strong. The middle and lower trapezuis, rhomboids and rotator cuff work to create isometric stability and control minor adjustments around the shoulder when the arms are overhead. The upper trapezuis, serratus anterior and deltoids then provide additional support to the handstand mission. Furthermore, restricted shoulders will cause compensations in the thoracic spine and core placing more stress on the lumbar vertebrae. The way in which our bodies are designed, means we can handle lower loads when upside down, in part because going into a handstand stacks larger vertebrae on top of smaller ones. Therefore, we need to ensure proper spinal alignment and core activation to keep it safe. So, our first priority in the Movement Preparation section is to enhance shoulder range of movement which sets us up to improve stability in the Movement Patterning phase. We’re also going to direct some attention towards the wrist and forearms. Your fingers will be working harder than an ‘old school’ typist using an antique typewriter, so you’ll need to keep the wrist flexible and the fingers ready to work! The knock-on effect of the forearms and hands working harder is that they’ll get tight if you don’t look after them. Trust us, you’ll want to follow this advice or face some annoying discomfort and pain that could stop you from training. Not only that, tightness in the wrists and forearms will restrict range of motion. This is important because the hands and wrist are the foundation on which the handstand is built, since they are the ones in contact with the floor. If you can’t create a stable base at the wrist because your joint and forearm muscles are tight, your body must make compensations further up the chain that will affect your alignment and slow down your handstand development.

18 - The Handstand. www.schoolofcalisthenics.com

Movement Patterning In the handstand, we’re trying to make the same connections we developed when we learnt to stand. From the feet up we create a stable base and control multiple joints to enable us to balance. The difference now is that our stable base starts at the hands. We can however take some other similarities from standing on our feet to our handstand movement. The same way your toes grip the floor when you feel like you’re falling forward, in the handstand your fingers must do the same. Your elbows, like your knees, must create tension and support your bodyweight. The glutes and core play a pivotal role in stabilising the lumbo pelvic hip complex, which is a key component of balancing whether our hands or feet are on the ground.

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Individual joints and the muscles acting upon them, need to be locally stabilized with sufficient force generation to create a strong body shape. The challenge comes when all of them need to be controlled simultaneously and aligned over the base of support in the more global movement pattern. This takes repetitive practice and the skill can be effectively learned in small, but regular doses of training. It’s both a physical challenge and a mental one, as you’re going to fail…..a lot. Just as you did when you learnt to walk. Remember the School of Calisthenics moto; ‘Rise and rise again until lambs become lions’. So get up and keep practicing, we promise it will come! The Movement Pattering stage takes the range of motion and muscle activation improvements from the Preparation phase and starts to expose you to exercises that will increase stability and strength. In addition to the learning effect, the muscles involved will be able to focus on their primary function, whether that be joint stability or force production, instead of compensating for one another’s deficiencies. This leads to higher quality movement, control and precision. The body was always designed to work in as an integrated system. Training intelligently means we do just that. Thus, we maximise our progression.

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STRENGTH Stage Two : Strength The shoulder strength demand for a handstand is a different challenge to that used in traditional dumbbell or barbell pressing movements. You might have a huge overhead military press, but you may not be able to apply that expression of force to the handstand because the stabilisation requirement is very different. The higher the instability the harder it is to produce force. This is why we believe everyone should learn to handstand regardless of whether they want to train calisthenics long term or not. Handstand training forces you to develop your shoulder as one complete unit. As we’ve mentioned, the interaction between stability and strength in the shoulder is intricate and different to any other joint in the human body. Traditional strength training removes much of the stabilisation component that is vital to optimal shoulder health. Handstand training gets you strong and stable. Development of these two motor abilities simultaneously is unavoidable, because they’re interdependent and completing the movement demands both. Fortunately, so does the training and therefore upgrades are installed concurrently and progressively. In the introduction, we told you that kicking into a handstand was not an acceptable end point and we only use it as a progression to moving from a frog stand or similar into the full handstand. This is where the real strength demand lies but if you earn it through training you’ll be rewarded with stable, robust, strong, well-balanced shoulders and triceps to go with your exciting new movement.

22 - The Handstand. www.schoolofcalisthenics.com

Applied Strength It’s time to start training the shoulders and triceps to produce high levels of force while managing instability in progressively more challenging positions. We’ll start with a frog stand and both knees resting on the elbows. The next progression will be to take one off. Nail that and you’ll be onto taking both knees off. Each progression requires a new level of strength, but you’ll be installing the stability upgrades at the same time. As you practice and improve you’ll find the next level of progression is unlocked and your handbalancing journey continues.

Capacity Strength The final stage of the framework is about more basic strength in horizontal and vertical pushing positions. We are still working with bodyweight exercises that can be regressed or progressed. The main difference is the removal of the unstable component, which means we can focus on force production. Shoulders, chest, triceps and core are all on the hit list for maximal strength, hypertrophy or endurance gains. Also included is a horizontal pulling exercise designed to improve scapula (shoulder blade) retraction. This is an effective movement in correcting compensations in the shoulder that occur as a result of the over activity of the pecs and lats discussed previously. Horizontal pulling will offset rounded and internally rotated shoulders and thus create better postural alignment at the shoulder. The outcome is more optimal muscle activation and movement quality across the whole joint. Don’t neglect this section in favour of more skill based practice. Strength is an essential part of ensuring you don’t get stuck at the ‘kick up’ handstand and instead progress successfully to higher level, more advanced hand-balancing transitions.

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THE HANDSTAND FRAMEWORK

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The Handstand Framework By now you’ll hopefully have a good idea of what you’re about to embark on and the rationale behind the School of Calisthenics Framework. It’s important you understand the basics of each phase, so that when you’re going through the programme you can link what you’re doing to why you’re doing it. This has a big impact on progression and ultimately success. On the following page, you’ll find the training programme with all the exercises you need including guidance on repetition ranges, number of sets, the exercise tempos and rest periods. Just click on the exercise name to watch a video demonstration from our tutors. For any more in depth information on Training Plans for Calisthenics visit our website.

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HANDSTAND FRAMEWORK MOVEMENT Preparation

Reps

Sets

Tempo

Self-Massage Pecs + Anterior Shoulder 

1 Min

1–2

Hold

Self-Massage Lats + Posterior Shoulder 

1 Min

1–2

Hold

Self-Massage Forearms 

1 Min

1–2

Hold

Banded Overhead Shoulder Mobilisation 

1 Min

1–2

Control

Kneeling Box Shoulder Mobilisation 

1 Min

1–2

Hold

Thoracic Spine Mobilisation 

1 Min

1–2

Control

Bridge Mobilisation 

30 Secs

1–2

Control

Single Arm Bridge Mobilisation 

8 Reps

1–2

Control

Wrist Mobilisation 

1 Min

1–2

Hold

Wall Angels 

12 Reps

1–2

Control

Patterning

Reps

Sets

Kg

Tempo

Rest

+10 Secs

1-3

Bodyweight

Hold

60 Secs

Prone Floor Y Raise 

10 – 6

1-3

Bodyweight

3 Sec Hold

60 Secs

Kick Up + Wall Handstand Shrugs 

10 – 6

1-3

Bodyweight

3 Sec Hold

60 Secs

30 Secs

1-3

Bodyweight

Control

60 Secs

Supine Bench Core Bridge 

Wall Handstand Alignment 

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STRENGTH Applied

Reps

Sets

Kg

Tempo

Rest

Frog Stand 

5-8

2-4

Bodyweight

Hold

90 Secs

Frog Stand One Leg Off 

5-8

2-4

Bodyweight

Control

90 Secs

Headstand Progression 

5-8

2-4

Bodyweight

Control

90 Secs

Frog Stand Two Knees Off + Transition 

5-8

2-4

Bodyweight

Control

90 Secs

Headstand Kip to Wall Handstand 

5-8

2-4

Bodyweight

Fast

90 Secs

Wall Handstand Push Up 

5 - 12

2-4

Bodyweight

3-2-1

90 Secs

Capacity

Reps

Sets

Kg

Tempo

Rest

Push Ups 

12 - 8

3-4

Bodyweight

2-0-2

60 Secs

Pike Push Ups 

12 - 8

3-4

Bodyweight

2-0-2

60 Secs

Wall Walkouts 

12 - 8

3-4

Bodyweight

Control

60 Secs

Horizontal Pulling Ring Row 

12 - 8

3-4

Bodyweight

2-0-2

60 Secs

THE LOCKER Levers + Angles:

Feet Elevated Push Ups  Elevated Pike Push Ups  Elevated Wall Handstand Push Up 

Eccentric:

Wall Handstand Lower 

Isometric:

Deep Wall Handstand Hold 

Stability:

Frog Stand – Increased Stability  Frog Stand – Unstable Surfaces 

Assistance:

Partner Assisted Handstand 

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Introduction to The Locker Every athlete should have a locker full of ‘tools’ that allows them to find solutions to challenges they face in various circumstances. A calisthenics athlete is no different. We need a full spectrum of tools we can use to help us perform and progress along our calisthenics journey. The locker contains a number of training tools to help you develop the required strength and movement abilities en-route to your final goal. Doing more repetitions is one approach, but sometimes just one rep is too hard. At the School of Calisthenics, we train smarter by choosing from a selection of tools from our ‘locker’ that will ensure appropriate progression towards your handstand goal. This enables us to regress and / or progress exercises so everyone can find a level that’s appropriate to their individual stage of development. Effective use of these tools means that literally anyone can train in calisthenics. When you hit a sticking point in any exercise or progression, select the right tool and continue your progress. On the following pages, you’ll find some examples of each one and a brief explanation of the exercise science behind it. If you understand the principle of each tool, you’ll be able to apply it to your own training and environment to successfully facilitate your training. 28 - The Handstand. www.schoolofcalisthenics.com

Eccentrics - Performing only the lowering or deceleration part of a movement can aid in developing strength. Performing eccentrics or ‘negatives’ means we emphasise the lowering phase (deceleration) of a movement when the muscle under tension is in fact lengthening. Humans are able to decelerate much larger forces than we can accelerate. It’s therefore an essential tool in your locker. Eccentrics allows you to build strength and train the movement pattern of a given exercise before you’ve acquired enough strength to be able to perform the concentric (acceleration) phase. The effectiveness of an eccentric movement is determined by being able to control the deceleration thus extending the total time the muscle is under tension. Slow controlled movements with an eccentric duration of at least 5 seconds per repetition are recommended.

Handstand Example: Eccentric Wall Handstand Lowers  Eccentric wall handstand lowers are a great way of developing the strength needed to push out of a frog stand into a controlled handstand. The wall provides some support meaning you can kick up, create a strong handstand position with good body alignment and then lower your head to the ground slowly. Once your head touches the floor, drop your feet back onto the ground, kick up again and repeat. You can also get a training benefit from eccentrics when you lower from a wall handstand into a frog stand. This is great for developing shoulder strength, control and body awareness and even though it’s being practiced in reverse we’re still teaching ourselves more about the movement pattern we’re ultimately aiming for.

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Isometrics – Holding a static position with little to no movement Isometric muscle contractions can be defined as “when the developed tension in the muscle is equal to the force acting upon it, with therefore no visible movement”. In simple terms, they’re static holds. Isometrics are a great tool in your locker for developing new strength and getting over ‘sticking points’ in movements. Isometrics have been shown to increase strength 15° either side of the stationary position you hold. Therefore, you’re not just getting stronger in that position, but also above and below that point.

Handstand Example: Actively creating tension Many of the progressions used in the Handstand Framework involve isometric holds, for example the frog stand and its progressions. You can maximise the training benefit of these exercises if you focus on the strength component. Instead of just resting in the balance position of a frog stand, actively try and push the floor down at all times to engage the shoulders, chest and triceps even more. Maintain this isometric contraction for a minimum of 5 to 10 seconds. This can be applied to any of the progressions. For example, instead of doing a frog stand, taking one knee off and putting it back on immediately, keep it off the elbow and hold the central unsupported position for 5 to 10 seconds to improve strength.

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Advanced: Deep Wall Handstand Hold  The most challenging aspect of pushing into a full handstand is often the strength required to get out of the deep bottom position. Isometrics can be a great way to develop this in a wall-supported or partner-assisted handstand progression. We suggest this because it helps to reduce the instability, and increases your potential for force production. Lower to a position as far down as you can go while still being able to create enough tension to produce an isometric, stationary hold position. Push your hands hard into the floor for the entire 5 to 10 seconds.

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Stability – Changing the stability demand on the body can make an exercise easier or harder. We’ve talked a lot about the relationship between stability and strength in this book. Using this concept intelligently, provides one of the most interesting hand balancing training options in your locker. You can make an exercise more difficult (progression) by making the task more unstable or make it easier (regression) by making it more stable. We see this in traditional weight training through the use of resistance machines vs. free weights. For example, you can lift more weight on a shoulder press machine than you can in a dumbbell shoulder press because the machine provides a more stable environment. Understanding this means you can change your environment or exercise setup to either progress difficulty or regress it in line with your current ability. You can increase the instability challenge using a stability ball or gymnastics rings, or by training on a surface less stable than the floor i.e. a foam gym mat. To do the opposite and make it more stable, you can use fixed bars or increase your base of support by having more body in contact with a stable object such as the floor or a wall. As a side note, some of the ‘hardcore gym, strength militia’ will tell you training on unstable surfaces is wrong and stupid. Well, it is if all you want to do is lift heavy weights from stable positions. At the School of Calisthenics, we take a more holistic view of movement and physical training. Joint stability is a key component of strength. It’s likely the ‘militia’ would actually see much more progress if they addressed their instability issues as well. The one caveat from us when adding an unstable component to an exercise is make sure it’s safe. We’re into having some fun, but use some common sense!

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Handstand Example: Varying hand balancing surfaces and objects Frog Stand – Unstable Surface  Practicing your hand balancing skills on a variety of surfaces is an easy and productive way to increase exercise difficulty and also improve stability. You’ll be surprised how different uneven concrete feels to the floor at your gym, or compared to grass or a small gradient. Not only will this challenge your core and shoulder stability, but you’ll also be adding some more robustness to the movement pattern. It means you’ll be putting a lot of ticks in boxes by adding this to your programme.

Hand Balancing – Increased Stability  To make handstand progressions easier, increase your base of support, for example by placing your head on the floor in a frog stand thereby creating more stability. Don’t take all the weight on your head, just use it to make the balance a little easier and take a small amount of the load off your shoulders. You can do the same with the ‘knee off’ progression by using the free leg to tap or rest the toes lightly on the floor.

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Assistance – Using bands or a partner to assist the movement by reducing the load The assistance tool is about getting a helping hand when an exercise or movement pattern is too hard. Kicking up to a wall or walking your feet up into a wall-supported handstand is a great way to practice balancing. Create a strong aligned body position and then take one foot off the wall, followed by the other. Try to hold a balanced position and tap your feet against the wall as required, making small corrections. Having someone to support you allows you to feel and learn the position, but also build strength at the same time. This helps connect the dots in the neuromuscular patterning and force development components.

Handstand Example: Partner Assisted Handstand ‘Spotting’  Another great way is to get a some help from a frog stand position. Your partner can take some of the weight by putting their arms around you and helping as you push into a handstand. From there they can help you find your balance point by providing progressively less support. You can skip the frog stand bit if you like by kicking up and having them catch your feet but this requires some trust!

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Biomechanics: Lever & Angles – Variations in a lever length or angle of a movement impacts the load on the joints and strength requirements. By changing the length of the body and/or the angle at which it’s moved enables us to alter the strength requirement of a given movement. The most common use of this tool is to shorten the length of a lever. In calisthenics this often means making our body shorter and thus reducing the amount of torque required at a joint. Less torque means a lower strength demand or movement pattern competency and that means you can train at a stage that’s appropriate for you.

Handstand Example: Tuck Handstands and Wall Incline Push Ups Learning to hand balance can be made easier when the lever is shorter. Therefore, practice creating a stable and controlled base with the hands and shoulders in a tuck handstand. When you’re first learning, there’s a temptation to explosively push out with the upper body and straighten the legs at the same time. Your central nervous system may not have nailed down the control and precision of movement at the hands and shoulders without having to deal with a pair of flailing uncontrolled legs as well. It’s a tidal wave of information that the body is unable to process. We can make the learning process much more effective by tucking the knees into the chest allowing more focus to be directed at the upper body. Once you can balance in this position you’ll have created the stable base we’re looking for and straightening the legs will be much easier. Further lever progressions include extending one leg out straight behind you in frog stand and straddle handstands. You can play with angles a bit more when it comes to strength development. Walking your feet up against a wall and doing push ups will become progressively harder the higher your feet go. As the angle of your body changes, it places more demand on your shoulders and triceps so try working through different body angles until you find the point at which it becomes difficult and spend some time training there.

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Advanced: Elevated Wall Handstand / Pike Press Ups  You can make the demand of an exercise more difficult by changing the range of movement requirement of the joints involved. Going through deeper ranges of motion places the muscle under a greater demand in terms of its ability to create tension. It’s a great way to keep building strength without having to use additional load.

With handstands, this means you can do ‘Wall Handstand Push Ups’ with your hands raised on a box so your head can go below ‘floor level’. This deeper position helps to build the strength in the shoulders in more advanced ranges while maintaining a movement pattern that’s specific to the handstand. Be careful though, there’s a real tendency to lose body alignment and put a lot of pressure on your lower back, so you must focus on maintaining correct body alignment throughout.

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Designing Your Handstand Training Plan Designing any strength or exercise training programme is a science and an art. The science comes because there are agreed principles that will maximise the stimulation of a desired adaptation. These include exercise selection, reps, sets, intensity, tempo and rest between sets. We also need to be artistic and design the programme based on the subject. You. To optimise the effectiveness of any training programme it needs to be specific to the individual who’s going to use it. So, for us to tell you we’ve included the perfect programme in this guide is not right. What we want to do is give you the theory behind programme design and show you some examples of how you can implement handstand training. Ultimately, you have to go and make the decisions about what the reality looks like. You need to consider how many times you train, your weaknesses, training background, other training you’re doing, goals, equipment etc. All these variables will have an impact on your programme design. Don’t over complicate it. Write a plan. Do the plan. Review it. A good training programme should be flexible so adapt it.

Reverse Engineering In sport, we start each season or cycle by identifying where we want to be when it’s time to race at a major competition. Then we work backwards by deciding what it’s going to take to be successful and what we need to do to ensure the athlete is in peak physical condition on that day. This is called periodisation and can be defined as ‘pre-planned, systematic variations in training specificity, intensity and volume, organised in periods or cycles’. My guess is that most people who aren’t professional athletes or trainers, but love training have little to no knowledge about how to structure a training programme properly.

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The outcome is that the results can be distinctly average. We need to know what we’re trying to achieve and then work out how we’re going to do it. This requires a plan and some structure otherwise we are just guessing and leaving our success to chance. The key thing to understand is that training stimuli needs to be varied. You can’t just do the same thing all year and expect to improve. Your performance will stagnate because your body adapts to the stress you place upon it. Once it’s able to handle the stress from a given training programme, you aren’t going to get further meaningful gains until you add a new stress, or in other words, change the training programme to include more challenging exercises. Also, long-term repetition of the same stress will often result in an overload injury. Periodisation governs how we look at designing training plans over a period of time to create long-term adaptation. Research tells us that this is a more effective approach when compared to not planning. Ultimately, having a plan will get you to where you want to be much quicker.

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The obstacle is the way We know it’s much harder this way, but schools are educational institutes and we want to help you understand the concepts involved so you can make informed decisions. It helps to see some examples so we’ve included four example training programs with progressive difficulty to get you started. Developing an understanding of exercise selection, appreciation of your own weaknesses, the specific adaptation required and the reps, sets, tempo, intensity and rest periods is where programming becomes an art. Anyone can follow an off the shelf program. It’s easy, non-specific and doesn’t require much thought, but it’ll also get boring and the results will be average. We’ve already done a lot of the work and designed a framework that can be used to learn any movement. If you take the time to understand how to go about creating the adaptation you’re looking for and the humility to recognise your weaknesses, you’ll have the skills to keep your training interesting and progressive for the rest of your life. To inform your decision making when it comes to designing a program, the following process will help ensure the result is specific to you and your goals.

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Homework Exercise 1: Define your goal A common mistake people make is to focus too much on weekly session content without first defining the bigger picture. Decide the overall goal first and how long you think you need to achieve it. Then you can work backwards to structure how you’ll develop the physical attributes and skills needed to be successful.

Extra Reading Within periodisation we break training down into periods of time and we use terms to define them. The macrocycle is the big picture. What do you want to achieve in the next 12 months. Within that period we can dial into some more specific adaptations (microcycles) that we’ll train for in blocks of 2 to 4 months. The final time period is the mesocycle and that is what workouts you do each week. You can’t get this right unless you know what you’re working towards and the time frame you have to play with.

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Homework Exercise 2: Identify your weaknesses Now you’ve defined your goal, you need to understand what your weaknesses are and that will help you plan your micro and meso cycles. What’s currently stopping you from performing a freestanding handstand? It could be a restriction in range of movement, a need to develop the skill or movement pattern or a strength deficiency either in specific relation to the movement or just basic capacity. We’ve made this much simpler by designing the School of Calisthenics Framework. It’s a more general approach than getting a one-to-one screening but we’re confident that if you understand what you are training to do and work through the framework you’ll be able to identify where your weaknesses lie. You just need to be brutally honest with yourself. If you find something hard or a body position feels difficult or restricted then that’s a good indicator it may need some specific attention. Depending on your level of training experience, it might be difficult to accurately identify these without the help of a calisthenics coach. If you need some support check out our Virtual Classroom or come to one of our workshops.

Homework Exercise 3: Plan the phases Using your answers from Homework Exercise 2, start to set out your training phases. Calisthenics lends itself to what we call concurrent periodisation. In this model, training is structured to achieve multiple adaptations at the same time. For most people learning a new movement this is what they need, a combination of range of movement, skill and strength. We’re also likely to see quicker gains and earlier success using this approach for bodyweight training. Start by planning phases in 4 - 8 week blocks.

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Handstand Periodisation Example Goal:

Be able to perform a freestanding handstand in 12 months

Macrocyle:

12 months

Microcycle: Month 1 - 2:

Movement Objective: Improve shoulder range of movement using mobility and activation exercises. Practice the frogstand and its progressions. Strength Objective: Develop basic pushing strength using push ups, pike push ups and frogstand isometric holds.

Month 3 – 4: Movement Objective: Practice wall handstand alignment and assisted balance. Continued Movement Preparation to improve/maintain range of movement and activation for training sessions. Strength Objective: Train wall handstand push ups to improve vertical pushing strength. Month 5 – 6:

Movement Objective: Transitions from frog stands to tuck handstand and practice balance in that position. Continued Movement Preparation to improve/ maintain range of movement and activation for training sessions. Strength Objective: Train wall handstand push ups, elevated pike push ups and push up progressions.

Month 7 – 12:

Movement Objective: Continued practice of the movement pattern and movement preparation phases. Strength Objective: If strength development has been successful, practicing the complete movement pattern of frog stand to handstand will ensure continued Applied Strength progression.

Mesocycle:

Two push focused sessions each week with handstand as the primary goal.

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The time periods are subjective and you might be able to move through them faster and complete the goal sooner, but this should give you some ideas on how a larger training block can be mapped out. It can be mind blowing, but the combination of our framework and using the school locker takes out a lot of the guesswork for you. You just need to understand that prioritising sections is an effective way of addressing your weaknesses and building up the physical abilities to perform the handstand.

Homework Exercise 4: Understand your circumstances It would be great to sit down with your goal in mind and start planning 5 – 6 sessions a week, all with maximal effort and intensity. Fulltime athletes have this privilege, but it’s not one that many of us share. Life is busy so be realistic about what you can do consistently. In the great scheme of things, it’s less about what you do in one session and more about what you do over a 6-month period. Decide on a realistic number of sessions that as a minimum you’re going to be able to do. If you have more time and can do another one then that’s a bonus. Also, consider how long you’ve been training and what is your starting point. These things matter. If you currently don’t do any sessions a week, trying to do five is a big jump and your body may not be ready for it.

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Homework Exercise 5: Plan your training week There’s no black and white when it comes to periodisation and the perfect plan doesn’t exist. You might be working towards another calisthenics goal at the same time and need to think about incorporating this into your plan. It’s like playing blackjack at the casino… Do you want to simultaneously play a few hands and put smaller bets down on each that may yield smaller individual returns, but add up to something greater? Or play one hand and bet bigger to try and get a payout? Fortunately, training doesn’t come at the risk of financial loss, but you have to decide what suits you best. How much time do you have to spend? For those with a lot of training time in their week, the ‘one hand only’ analogy works well. For example, if you can do 4 sessions a week you have time to focus on a single adaption in each session such as basic pulling capacity strength on day one, pushing on day 2, movement patterning and skill development on day 3 and a combined movement patterning and applied strength focus on day 4. For those who can only train twice a week, it might be better to do a bit of everything in both sessions to get some adaptation in all areas.

Homework Exercise 6: Take consistent action At the School of Calisthenics we want to educate. We know sometimes that doesn’t make it easy for you and that it would be preferable for us just to say ‘do this’. However we’re 100% confident as you build your knowledge over time you’ll see a direct and long lasting benefit to your training and progression. We now encourage you to grab your notebook and work through the homework summary exercises below.

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Once you have the plan stick to it. So many times we see peoples’ progress falter because they get distracted by something else. Adaptation requires consistency, so plan your phases and see them through. Four weeks is a good starting point and means you can refresh the programme regularly. It’s also worth noting that if you’re training hard, one of those weeks should be planned as a deload or recovery week. Due to the intensity of calisthenics the demand is not just on your muscles, but also on the connective tissue, tendons and ligaments and nervous system (motor learning and movement patterning development). These systems and structures taking varying lengths of time to recover and it’s important to get enough rest between sessions to allow adaption to occur. Patience during your development and a respect for the physical demand of calisthenics itself is important. You can read more about rest and regeneration in this blog. Play around with your calisthenics programming and learn at the same time. I promise you a more structured and consistent approach to your training will yield much greater long-term results and satisfaction.

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Homework Summary: Exercise 1: Write down your goal/s Exercise 2: Identify what physical attributes or abilities are stopping you from achieving it. Don’t worry about making it ‘sciencey’. Writing ‘I’m not strong in pushing movements’ is a good start. All you do then is put some of these exercises in your programme. Exercise 3: Plan 3 x 4 week blocks of training and decide what the focus of each of those blocks needs to be based on the answers to exercise 2. Keep it simple. Use phrases such as: ‘Improve shoulder range of movement and basic pushing strength using a range of exercises’ or ‘focus on learning the skill of hand balancing by prioritising Movement Patterning. Another example would be ‘Train using Capacity Strength exercises to improve basic strength’. Include rest weeks or weeks where the total training volume is lower. Exercise 4: Write down how many sessions a week you can commit to and the duration of each of those sessions. Consider energy levels throughout the week so you can plan when the more difficult sessions might be best placed. Here are a few things to think about; Frequency: How many sessions do you want to do each week? Training Background: How much training and the types you’ve done in the past is important in understanding your starting point and where to focus your attention Minimum Dose: How often can you train a certain movement or muscle group? Duration: How long are your training sessions likely to be? Time Allocation: How much of your training time do you want to allocate to calisthenics or more specifically, a given section of the framework? Exercise 5: Decide on which days you’re going to train and what the overall session focus for that day is going to be i.e. Upper Body Push (handstand focus), Upper Body Pull, Lower Body, Combined or Total Body. Exercise 6: Using the exercises from the handstand framework, write your programme for these sessions and incorporate the other things you’re working on throughout the week. What exercises are you going to do?

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Exercise 7: Use the blank template included in this eBook and get a training diary. Write the programme on the template and then use the notebook each session to add the detail on what weights you lifted or how many reps you did. The following week you can refer back to it and try to improve. This is a simple and very effective way to guide and maximise progression. Exercise 8: Go train hard and consistently.

Recommended Reading How to structure a Calisthenics Training Session

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Creating specific adaptation The body will adapt to whatever stress you place on it. You can manipulate this using repetitions, sets, intensity, tempo and rest, which are all known as the acute variables. Repetitions (the number of times you perform an exercise), sets (the number of times you perform the chosen repetitions) and rest (time between sets) are straight forward. Intensity is how light or heavy a weight should be and tempo is the speed at which exercises should be performed. There are many different options, formats and ways to structure sessions, but most will in some way fit into the broad categories below.

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Endurance Developing more muscular endurance requires us to train with more volume in the programme and typically falls within the Capacity section of the framework. If you want to be able to do more push ups, and we understand that the body responds to the stress we place on it, it’s logical that we need to do more repetitions. The acute variables below give broad guidelines for you to experiment with. Acute Variables Reps: 12 – 20 Sets: 2 – 4 Intensity: 67% - 50% of your 1 repetition max or the maximum weight you can lift and be able to hit the rep range you chose. Tempo: 2 – 0 – 2 to 4 – 2 – 1 (Eccentric – Isometric – Concentric) Rest: 0 – 60 seconds between sets

Using maximal strength training to improve endurance It’s also possible to increase endurance or the ability to do more volume by increasing maximum strength. The rationale is relatively simple. If you increase the amount of maximal force a muscle can produce it improves its economy. For example, if you use additional weight for your pull-ups and are training within the max strength variables shown below, the total peak force you can produce will increase. Once that weight is removed and you’re lifting bodyweight only, the muscle will need to produce a relatively smaller amount of its total capacity to perform the movement. Therefore, it can do it for longer.

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Example A male athlete weighs 70kg and his 1RM (1 Rep Max) pull up is with an additional 20kg around his waist, meaning he is pulling 90kg in total and 1.29 times bodyweight. If through maximum strength training the athlete can improve his 1RM to an additional 30kg (100kg in total) he is now pulling 1.43 times bodyweight. Previously his bodyweight of 70kg was 78% of his 1RM. Following the training programme, his bodyweight is now 70% of his 1RM meaning he should now be able to lift that weight more times as it is more sub-maximal than before.

Hypertrophy Often people ask whether you can build muscle by training with calisthenics. The answer of course you can. The body does not differentiate between dumbells, barbells or bodyweight. Resistance is resistance. The key is that the programme needs to be designed and performed appropriately. Increasing muscle mass requires a certain level of intensity which determines the number of repetitions you can perform. The speed at which you train is also an important component. You should, however, consider the reasons why you want to increase muscle mass. If you want to be a bodybuilder then there are more effective ways of achieving that physique than calisthenics. Look at any good gymnast and you’ll see an athlete with plenty of muscle who aesthetically looks great. They’ll be in proportion, athletic and lean. This is the physique you can create with bodyweight training without intentionally trying to maximise muscle mass development. An increase in muscle mass will also increase bodyweight and this might be counterproductive to your calisthenics objectives. However, larger muscles can produce more force. If you train within the hypertrophy repetition range, you’ll create a certain amount of muscle regardless. 54 - The Handstand. www.schoolofcalisthenics.com

One way of developing muscle is to increase the time under tension, which is the duration that the muscle is activated during each rep or set. To increase this we emphasize the eccentric (lowering) phase of each movement by making it longer. In a handstand push up for example, a lot of people will lower quickly towards the floor without controlling the deceleration. One of the tools in the Locker is eccentrics and this is one use for them, to build muscle. Training programmes focused on this should include sets that require the athlete to spend four seconds in the eccentric movement of each repetition as this increases the total time under tension across the set. Never forget that the body will respond to the stress you place on it. So when it comes to hypertrophy training and you choose to train slowly, your body will get good at training slow. If you’re also training explosive movements like a muscle up, you might find your quest for size is at the expense of your other goals. That’s not to say you can’t increase muscle size and then make that bigger muscle more explosive, but that requires some additional art in your programme design. Because you’re using your own bodyweight, in our experience you’ll naturally develop a wellbalanced and athletic physique simply as a result of training. This will occur without the need to specifically chase increases in mass. Hypertrophy or increased volume training fits perfectly into the capacity section of the calisthenics framework. Reps: Sets: Intensity: Tempo: Rest:

6 - 10 3–5 87% – 75% of your 1 repetition max or the maximum weight you can lift an be able to hit the rep range you chose. 2 – 0 – 2 to 4 – 2 – 1 60 – 90 seconds between sets

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Max strength Training with heavier resistance and lower repetition ranges leads to an increase in the peak force that an athlete can produce. The physical adaptation is centred predominantly around neural changes as the central nervous system becomes more efficient at producing high levels of strength. This type of training can be utilised very effectively within the Applied and Capacity strength sections of the framework. In many cases, max strength training requires the use of additional resistance by using a selection or combination of tools from The Locker. To increase strength in the shoulders, chest and triceps for example we might chose to do dips with a weighted belt to create sufficient overload and stimulate the adaptation. The increase in resistance will mean the speed of each repetition is slower. You can’t move heavy loads quickly however, the intention for each rep should be to move as explosively as possible. It won’t look quick but physically you’re trying to accelerate continually through the concentric (lifting) component. It’s also important to manage the eccentric phase well by controlling the deceleration (lowering). Longer rest periods are needed to allow your energy system to recover and limit the impact of fatigue. Max strength training primarily uses the phosphogen system that provides energy for short bursts of high intensity movement lasting up to around 10 seconds. Recovery of this system can take up to 5 minutes with it being 90% complete after about 2 minutes so rest periods of 3 – 5 minutes are usually suggested. Reps: Sets: Intensity: Tempo: Rest:

1-5 3-6 85 – 100% 1 repetition max x–x–x 3 – 5 minutes between sets

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CAPACITY STRENGTH FOCUS Beginner Handstand Example Session

MOVEMENT Preparation

Time

Focus on restricted areas + movements

5 Mins

Patterning

Reps

Sets

Tempo

Rest

Wall Walks + Wall Shrugs

6 to 10

1 to 2

Control

60 Secs

Wall Handstand Transition Balance

1 to 3

2 to 3

Control

90 Secs

Reps

Sets

Tempo

Rest

Frogstand Transition Progressions

1

6

Control

2 Mins

Frog to P Bar Handstand Press Ups

3 to 5

4

Control

2 Mins

Frogstand Double Leg Lowers

3 to 5

4

5s Lower

2 Mins

Capacity

Reps

Sets

Tempo

Rest

Elevated P Bar Pike Push Ups

5

2

2-0-2

0 Secs

Dips

10

2

2-0-2

0 Secs

Impossible Push Ups

15

2

2-0-2

0 Secs

Press Ups

20

2

2-0-2

60 Secs

STRENGTH Applied

DISCLAIMER: No responsibility or liability is accepted for any loss or damage suffered by any person as a result of adopting the information in this material. COPYRIGHT: This material is the property of School of Calisthenics, Tim Stevenson and David Jackson. It may not be copied or reproduced without prior written approval.

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MOVEMENT FOCUS: INCREASE MOBILITY AND SKILL Beginner Handstand Example Session

MOVEMENT Preparation

Time

SMR Pecs

60 Secs

SMR Lats

60 Secs

Banded Tricep Overhead

60 Secs

Wall Angels

60 Secs

Forearm Mobilisation

60 Secs

Banded Wrist Mobilisation

60 Secs

Patterning

Reps

Sets

Tempo

Rest

5 to 10s

3-4

Hold

15 Secs

Wall Handstand Shrugs

3-1

2-3

Control

90 Secs

Wall Handstand Alignment + Balance

3-1

2-3

Control

90 Secs

Reps

Sets

Tempo

Rest

Reps

Sets

Tempo

Rest

Wall Handstand Walks

5-1

2-3

Control

0 Secs

Ring Row

12 - 8

2-3

2-0-2

60 Secs

Supine Core Bridge

STRENGTH Applied N/A

Capacity

DISCLAIMER: No responsibility or liability is accepted for any loss or damage suffered by any person as a result of adopting the information in this material. COPYRIGHT: This material is the property of School of Calisthenics, Tim Stevenson and David Jackson. It may not be copied or reproduced without prior written approval.

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APPLIED VERTICAL PUSHING STRENGTH: INCREASE STRENGTH Intermediate Handstand Example Session

MOVEMENT Preparation

Time

Focus on restricted areas + movements

5 Mins

Patterning

Reps

Sets

Tempo

Rest

Floor Prone Bridge with 'Y' Raise

12 - 10

2-3

3s Pause

60 Secs

5-3

2-3

Control

90 Secs

Reps

Sets

Tempo

Rest

Headstand Progressions

5-3

2-3

Control

60 Secs

Frogstand Progressions

3-2

2-3

Control

90 Secs

Headstand Kip to Wall Handstand

3-2

3-4

FAST

90 Secs

Capacity

Reps

Sets

Tempo

Rest

Ring Row

12

2-3

2-0-2

60 Secs

Wall Handstand Alignment + Balance

STRENGTH Applied

DISCLAIMER: No responsibility or liability is accepted for any loss or damage suffered by any person as a result of adopting the information in this material. COPYRIGHT: This material is the property of School of Calisthenics, Tim Stevenson and David Jackson. It may not be copied or reproduced without prior written approval.

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APPLIED STRENGTH: USING THE LOCKER Intermediate Handstand Example Session

MOVEMENT Preparation

Time

Focus on restricted areas + movements

5 Mins

Patterning

Reps

Sets

Tempo

Rest

5-3

2-3

Control

60 Secs

5s to 10s

3-4

Hold

90 Secs

Reps

Sets

Tempo

Rest

Frogstand Transitions

5-3

2-3

Control

2 Mins

Wall Handstand Push Ups

5-3

3-4

2-0-2

2 Mins

Wall Handstand Lowers

5-3

3-4

5s Lower

2 Mins

Reps

Sets

Tempo

Rest

12

2-3

2-0-2

60 Secs

Wall Handstand Alignment + Balance Partner Assisted Handstand

STRENGTH Applied

Capacity Elevated Pike Push Ups

DISCLAIMER: No responsibility or liability is accepted for any loss or damage suffered by any person as a result of adopting the information in this material. COPYRIGHT: This material is the property of School of Calisthenics, Tim Stevenson and David Jackson. It may not be copied or reproduced without prior written approval.

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Extra Homework In addition to following the training programme, there are a few more things you’re going to need to do in order to graduate.

1. Be Patient Hand-balancing requires both strength and skill, but is more heavily reliant on skill compared with other strength based calisthenics movements. Therefore, small amounts of regular training and practice (not to failure) is the best and most effective way to learn a new skill and handstands are no different. 2. Know your weaknesses It’s easy to train our strengths but if we’re to progress and redefine our own impossible it’s our weaknesses we need to focus on. Identifying them can be quite easy. It’s often the stuff we find hard. Once you know what they are, you need to work on those aspects specifically with the exercise(s) in the framework that target them. If you lack range of movement, spend more time mobilising the shoulders. If it’s strength, spend more time on the Applied and Capacity Strength movements. If you find the balance and skill component most challenging, you need to dedicate more time to the frog and handstand progressions. If it just all feels hard then choose one or two components and tackle those first. Remember, achieving big goals is all about setting smaller process goals to help us along the way. 3. Practice and be persistent It might seem impossible, but it’s not, providing you commit to the process and don’t give up until your instagram profile has been blessed with your first handstand photo.

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Graduation Finally once you’ve put in all the hard work and redefined your own impossible along the way it’s time to graduate from the School of Calisthenics Handstand Module. Send us either a photo or video of you achieving your new feat of awesomeness via your favourite social media platform and once it’s been given the thumbs up by our Tutors, your name and image will be mounted on the Graduates page of the website!

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Rise and rise again until lambs become lions

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TRAINING TEMPLATE: PRINT OFF

MOVEMENT Preparation

Patterning

Time

Personalise your training plan

Reps

Sets

Kg

Tempo

Rest

Applied

Reps

Sets

Kg

Tempo

Rest

Capacity

Reps

Sets

Kg

Tempo

Rest

STRENGTH

DISCLAIMER: No responsibility or liability is accepted for any loss or damage suffered by any person as a result of adopting the information in this material. COPYRIGHT: This material is the property of School of Calisthenics, Tim Stevenson and David Jackson. It may not be copied or reproduced without prior written approval.

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