HS PRESS| INTRODUCTION

Most of my programs are based on High Volume and High Frequency as this is what I have found to be the most successful way of training. Each program has its ideal frequency outlined within it and mostly I would prefer you to train 6 days per week as I find this is the frequency that will allow the fastest progress. However, I also understand that everybody’s training circumstances are unique. That is why my programs are flexible in their application. If you can only train 4 days per week that is fine, adjust the programming accordingly to your situation. However, be aware that in life generally your progress towards goals will be determined by what you are willing to give up in their achievement. Maybe going to bed earlier will allow you to get up earlier and fit in an extra training session. It is what you are willing to give up that will determine your level of success.

As I have stated previously everybody’s circumstances will be different and there is no one size fits all approach to training. As I have multiple programs available I wanted to outline a couple of examples of how you could structure your training to incorporate multiple programs.

Ideally, if you are training Handstand Press you will also be training Handstand Basics as well. One way of structuring the training would be to alternate training days between Basics and Press.

DAY 1, DAY 3, and DAY 5 – Handstand Basics.

DAY 2, DAY 4, and DAY 6 – Handstand Press.

Twice A Day Training

For people who have the time and work capacity training twice a day is another option. The morning session would be Handstand Basics with the afternoon session focussing on Handstand Press.

You could split the workouts in exactly the same format if you were training OAHS along with HS Press. Again alternating training days or utilizing the two-a-day method.

If you wanted to train all 3 Programs simultaneously your training may look like this

DAY 1 and DAY 4 – Handstand Basics

DAY 2 and DAY 5 – OAHS

DAY 3 and DAY 6 – Handstand Press

Alternatively, if you were to utilize 2 a day training the morning session would focus on Basics with the afternoon session alternating between HS Press and OAHS.

It will be up to each individual to find the structure and frequency that works best for their individual situation.

The sets for each workout are listed in the description.

If you are not used to training with this much volume These workouts can be intense.
Every 6 weeks we add volume to the programs.

Training this way will give your body sufficient time to adapt to the increased demands. Trying to do too much too quickly will often lead to injuries and a complete halt in your progress.

If you don’t have sufficient time to complete the workout in one session you also have the option of breaking the workout into two shorter sessions.

Again this is a very individual question. I generally recommend for people to rest around 45 Secs to 1.5 minutes between sets this is the rest that I utilize in my own training. This should also be your aim. In the beginning, you will need longer rest periods and there is a lot of debate as to how long is ideal especially for skill training. Rest as long as you need to feel recovered for the next set.

While you don’t want your rest to be so short that it affects your skill level I am also a great believer that improving overall conditioning will aid in the development of skills. The fitter and stronger you are the more work you can tolerate the greater your progress will be.

Skill training is unique because there is generally no linear rate of progression. It is impossible to outline how long an individual will spend at each level. It could take anywhere between 6 weeks to 6 months to be proficient enough to move on. As you are now reaching a more advanced level generally the time spent mastering exercises will take longer.

You should stay with this level until you can comfortably complete all the workouts as outlined.

Training Handstand is an art, not a science. There is no one size fits all formula.

It has been said that ” Excellence is accomplished through the doing of actions, ordinary in themselves, performed consistently and carefully, habitually compounded together, added up over time.”

One of the keys to obtaining a high level of performance at anything is being able to endure the repetitive nature of training to refine skills. When people complain of being bored with training it is usually not monotony they resent, but hard work.