ARE YOU READY TO DO PUSH UPS…UPSIDE DOWN?
Just like our Push Up Program, this program has been put into place to help you get your first handstand push up or get stronger and effecient at them.
The prerequists of this program is being able to do at least 15 to 20 push ups on your toes unbroken as well as kick up on to the wall and hold for 20sec. The amount of work in this program is low but it will help you build the strength to get there instead of focusing on your kip. Ideally this program should be 3 days a week.
As in the push up program, stick with this for 4-6 weeks. You can however keep going at it as long as you want to build consistently strong HSPU. Remember consistency is more important than volume. So make sure you are consistently performing them.
Being able to do consistent solid handstand push ups requires more than just strength. You need proper technique and timing (especially if you want to learn how to kip). The exercises and drills you see in this program are meant to help you gain strength/stability in the hansdstand position as well as the timing of the kip.
YOUR NUMBER 1 GOAL SHOULD ALWAYS BE ABLE TO DO A STRICT HANDSTAND PUSH UP BEFORE YOU FOCUS ON THE KIP. STRICT IS FOR STRENGTH, KIP IS FOR SPEED.
LEVEL 1 – GET THOSE FIRST FEW REPS
The goal is here to build the foundational stability, strength and confidence needed to get our first few push ups. Repeat this for up to 4-6 weeks.
4 x Max Reps Pike Push Ups ( 5-10) If you can do more move to the next pike progression.
4 x 12 Lying DB Tricep Extensions
3 x 1 Min Handstand hold against the wall. Break these up and rest as needed.
4 x 8 Handstand Push Up Negatives (4sec down) – do not push up.
4 x 10 DB Z Press
4 x 5 Knees to Elbow
3 x 4-8 Hip Turn Overs or Handstand Push Up Singles with a plate or two under your head.
4 x 8 Deficit Pike Handstand Push Ups (attempt these as a deadstop if these are easy)
3 x 10 Push Ups + 30 Sec Plank
4 x 1 min Overhead DB Hold.
LEVEL 2 – BUILD THE STAMINA!
The goal is here to build our ability to do bigger sets of HSPU without fizzling out and getting stuck doing singles. You should not choose this option unless you can do at least 3-5 Strict HSPU and 5-10 Kipping HSPU with full range of motion without breaking and getting sloppy with form.
5 x 3 Deadstop Strict HSPU
3 x 5 Deficit Kiping HSPU
2-5 Strict HSPU every minute for 10:00 .
Start at a conservative rep number , increase reps by 1or 2 reps every week if able. Consistency through the rounds is more important.
25 Kipping HSPU
We are looking at speed here. So break up the reps as needed and only push to failure toward the end.
3-5 Strict HSPU
Rest 20 sec
Max Reps Kipping HSPU.
WHAT HAPPENS WHEN PUSH UPS COME UP IN A WORKOUT AND I’M STILL WORKING ON THESE PROGRESSIONS?
Our suggestion is while you are working towards your first few HSPU you stick with a version of the Pike HSPU that you can perform consistently well. You can start adding Kipping HSPU in a workout once you can string together at least 5 together.
If you are still struggling to find an alternative, ask one of the coaches for help.