Introduction
Frequency & Split: The program uses a Push/Pull split across 5 training days, targeting push-centric skills (planche, HSPU) on two days and pull-centric skills (front lever, OAP) on two days. A sixth day is dedicated to auxiliary skills (e.g. human flag, legs, conditioning), and one day is for rest/active recovery. This allows each muscle group ample recovery between intense sessions while enabling a high weekly frequency of skill practice (each major skill is trained ~2×/week). The split also ensures balance between antagonistic muscle groups (e.g. pushing vs pulling) to prevent strength imbalances that could lead to injury.
Progressive Overload & Periodization: Every week, try to slightly increase a training variable – e.g. add 1-2 seconds to static hold durations, add 1-2 reps or a bit of resistance (heavier weight or harder progression) to exercises, or decrease assistance (bands, etc.) for skills. These gradual load increases force adaptation and strength gains. The program is organized in 4-week blocks: Weeks 1-3 ramp up volume or intensity, while Week 4 is a deload with roughly 50% reduced volume (and/or using easier variations) to dissipate fatigue. This cyclic approach mitigates risk of overtraining, allowing your body to recover and “rebound” stronger. Example: if Week 1 planche hold total time = 30s (e.g. 6×5s), Week 2 might total ~36s, Week 3 ~40s, then Week 4 drops back to ~20s for recovery.
Session Structure: Each training day (except recovery day) follows a structure:
Warm-up: ~15 min of dynamic warm-up and mobility drills. This includes joint rotations, dynamic stretches, and activation exercises specific to the day’s focus (e.g. wrist circles, shoulder dislocates, scapular pulls) to increase blood flow and prepare muscles/joints. A proper warm-up improves performance and reduces injury risk by priming the neuromuscular system.
Skill Practice: High-priority skill work is done early while fresh. This includes static hold training (planche, front lever, flag) or complex skill movements (handstand balancing, etc.). Emphasis is on quality over quantity – multiple sets of short holds or low-rep skill movements with full rest between, focusing on form.
Strength/Progressions: After the pure skill work, perform compound strength exercises that build toward the skill (e.g. pseudo-planche push-ups, assisted one-arm pull-ups, handstand push-ups). These are often done in specific rep ranges to target strength (lower reps, higher intensity) on one day and hypertrophy/endurance (higher reps) on the other, following an undulating periodization within the week. We use both straight-arm training (for static holds and tendon strength) and bent-arm training (for pushing/pulling power) as needed for each skill.
Accessory & Mobility: Each session ends with accessory exercises targeting weaker links, stabilizers, and flexibility. High-rep accessory work (20-30+ reps) is included to induce metabolic stress that strengthens connective tissue and promotes hypertrophy. Examples: scapular stabilizer exercises, rotator cuff work, core conditioning, and antagonist muscle work for balance. Brief static stretches or foam rolling post-workout help relax muscles (though not conclusively performance-enhancing, they can reduce pain perception).
Rest Intervals: Generally 2-3 minutes rest between heavy sets/moves and ~1-2 minutes for lighter accessory sets, to allow sufficient recovery for quality reps. Skill isometrics require near-full recovery between attempts for best form.
Recovery Elements: One day per week is a rest or active recovery day (light activity only). In addition, low-intensity aerobic work (e.g. easy jogging, cycling, or swimming) and mobility flows are scheduled mid-week to promote blood circulation and recovery without adding stress. Adequate sleep, nutrition, and hydration (details provided later) are imperative daily. Listen to your body: if extremely fatigued or experiencing persistent soreness, adjust intensity or take extra rest – the plan can be autoregulated as needed to avoid pushing into non-functional overreaching.
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