No more pain only gain!

This program is the personal program of the headcoach himself. Marcus Herou.

You will train the same sessions as Marcus. You will get exact details on basically every move done during the session. Detailed feeling explanation and sought stimuli.

For whom?

The program is targeted towards any or all of:

• Retired competitors that wants to train serious but that cannot follow a competitor or youngster template
• Someone that could be pretty advanced but just want to train for allroundness and still wants to improve skills
• Someone that is tired of kipping and snatching all week long
• You hate those 5 min lactic workouts that leave you sore for days
• You want to be able to move good without pain
• You dream about performing a one-arm pull-up or 7m L-sit rope climbs while still pulling 2,5 x bw deadlifts
• You should be able to handstand walk decently, perform a strict muscle-up. This program will train you in this but in bigger volume and difficulty

What is it?

• Leg and pchain allroundness
• Gymnastic skills from planche, handstands, handstand walks, press to handstand, front levers you name it
• Lots of chin-ups, strict muscle-ups, dips, handstand pushups etc
• Aerobic capacity focus - stuff that builds without leaving you sore

Typical session

A: Detailed warmup for the session theme

B: Compound lower body movement ie Back Squat, Deadlift, Yoke Carry etc

C1: Upper body pull ie Pull-ups behind the neck, seal rows, strict muscle-ups etc

C2: Lower body assistance ie Step-ups, lunges, split squats etc

D: Gymnastics / Midline ie Front lever, handstands, press to handstand, planche etc

E: Conditioning for the session theme

Du börjar närma dig ett handstående men har problem att balansera dig vid vägg och i dina kick-ups. Det här programmet fokuserar på att ge dig självförtroendet att hitta balans så du är redo att gå ut på golvet i både handstående och handgång.
4 veckor, 3 gång per vecka  och 30 minuter per pass. Perfekt som extra träning före ditt pass.

Du byggde upp din grundläggande fysik i HSPU One, och i detta program så går vi över till att nästan enbart jobba upp och ner. Vi jobbar på ditt handstående på olika sätt under varje pass samtidigt som du får arbeta hårt med din drag och bålstyrka.

Efter detta program så är du en mkt bättre handstående gymnast. Det garanterar vi.

Det här programmet utvecklar din styrka i all slags handstående.

Under sex veckor, tre dagar per vecka tränar du på strikta handstand pushups, ditt handstående, bygger upp din core och fortsätter utveckla din dragstyrka.

Du kommer vara en mycket starkare människa upp och ner efter detta program. Det garanterar vi.

In six weeks develop your push and pulling strength. The program is perfect for a beginner that really wants to master the basics. There are no shortcuts.

Target audience:

* You want to develop the strength to perform five full range of motion pushups according to this standard.

* You want to get the foundation to one day get a strict pull-up. The scope to get a strict pull-up is in the following program after this.