This program develops your strength in all kinds of handstanding.
During six weeks, three times a week you will practice strict handstand pushups, develop your core, your handstands and continue to build your pulling strength.
You will be a stronger, inverted human after this program, guaranteed.
Antal pass: 18
Access: No expiration date for the program
Payment: One time payment
Price: €29
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Functional Pump
Functional Pump is a training plan where we focus on building some serious mass in less than 60 mins per session.
Sixteen sessions with Functional exercises for hypertrophy and baseline conditioniong. If you are on the look for creating a solid foundation for becoming a bad-ass then stop right here and activate.
You can practice this program 3-4 sessions per week for optimal results and even 2 times a week will give you improvements.
What it is
60 minutes of highly effective strength training with short rests, high rep ranges to combine hypertrophy with a conditioning effect. There are no complex weightlifting exercises, just brute strength where we utilize odd objects such as kettlebells, dumbbells, sleds and sandbags. Obviously you will get comfy with the barbell.
Most bang for the buck
If you are in shortage of time you need to train the most bang for the buck exercises and some of them are.
Squats, Military press, Deadlifts, Barbell rowing and Benchpress. We highly empathize core and body-weighted exercises in the accessory section every session.
Symmetry
We prioritize upper and lower body equally so for example if you are on the look for developing your pull-ups this program is for you.
What it is not
This is not a CrossFit or conditioning program however you will develop a conditioning capacity to move big loads quicker. If you are in serious need of a conditioning program I highly suggest that you combine this program with Dynamo or Turbine.
Lets roll on Functional Pump!
Type: Strength
Beginner
CrossFit for beginners
Introduction
Beginner is the introduction to our principles and methods. You will learn from the ground up howto perform the weightlifting movements and the connected accessory. We expect you to have developed a better feel for weightlifting, gymnastics and a whole bunch of skills in these 48 sessions.
When you step into the next level you will have a much easier time establishing true PRs based on technique not just raw strength. Raw strength just takes you so far and in our experience will get you injured over time.
In this block there will be no fixed percentages, we will guide you by feel and focus on the movement.
We will teach you the basics of "body line drills", bent and straight arm gymnastics and the benefits of them. We will develop your feel for the carryover from just a "solid hollow rock and a strong core" hollow rock all the way into a bar/ring muscle-up. We will teach you the foundation of learning handstands
The program is oriented in 3-4 days a week and the program should take no more than 90mins to complete. We have added most of the videos directly in the program but feel free to search our youtube channel.
All exercises in this program should be done with quality in mind, reduce weight and perform the exercise with the correct technique and feeling. Only speed up when you master the movement. No rushing.
Duration: 48 sessions, 3-4 sessions per week and 90 mins per session including warmup.
The program is heavily influenced by our key performance corner stones; Weightlifting, gymnastics, conditioning and odd objects.
Weightlifting
We build your foundation from the ground up. The perfect way to start weightlifting. Learn proper technique before you ramp-up in weights and truly can enjoy the weightlifting in our other programs.
Gymnastics
Get strong first. We will over the course of these twelve weeks train gymnastic movements every session. At first on a very basic level and in the end we will approach the levels of Intermediate. You will develop the strength to get those first strict pull-ups, develop your core and improve the pressing strength to achieve pushups and the foundation of handstand pushups. If you are already at those levels you will still benefit from the program since all our exercises can be made harder.
Conditioning
We strongly believe that for you to develop optimum performance you need to spend time performing conditioning so the program consists of pretty long conditioning while we still need to keep the promised time frame. This program is pretty tough but it is programmed smart. We want you to be recovered prior to the next session. You will go very hard once a week.
Odd Objects
In the recent years The sport of fitness has been very influenced by Strongman implements. We love this movement and our programs utilise equipment such as farmers walk, yoke carry, sandbag, kettlebells, dumbbells basically anything that is odder to move than a 28mm barbell. This as well will prepare you for life in general since life situations rarely come with a perfectly loaded barbell with balanced Eleiko plates.
Are you ready?
Test Beginner, you have nothing to lose!
Type: CrossFit
Gymnastic mobility
A program that will develop your gymnastic possibilities by increasing both strength and mobility in tough positions.
This program takes about 30 minutes to complete. Four sessions which you can perform 3-4 times a week for as long as you like.
Type: Mobility
Toes to bar
This program is for you want to learn
Toes to bar
Kipping CTB
Butterfly pull-ups
Handstand pushups
This is the second program in the series and we assume that you have got your kipping pull-ups and kipping mechanics in shape! Checkout kipping pull-up if you want to really drill the kip before going into this program.
We also assume the you have a strict pull-up or two. If you do not have that then head on to the Strict pull-up program
You will get the drills to string Toes to bar, CTB, Butterfly pull-ups and Handstand pushups together. A really great tech program!
Type: Gymnastics
Freestanding Handstand
Nine week Handstand training to get off the wall out on the floor to get that freestanding handstand and handstand walk!
Each session takes approximately 30 minutes to complete
Handstand specific warmups
Wrist strength
Core training
Three days per week
Handstand + Handstand walk progression
Type: Handstand
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Strict HSPU Two
This is a progression from HSPU ONE.
The program is very similar to ONE but contains a lot more advanced gymnastics so we urge that you perform ONE first.
The goal of the program is to develop your pressing and pulling strength in general but with specific focus towards the handstand and handstand pushup.
Similar to ONE we have lots of straight arm strength pieces.
These pieces will increase your handstand ability and will carry over into ring and bar work.
The line drills are very important for creating the right handstand line.
Other benefits of the program is that you will increase your pull-ups, dips, benchpress, shoulder press and even the foundation for handstand walking.
The program is a mix of gymnastics and classic barbell / db exercises.
The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri
- Week 1 is test week introducing volume
- Week 2 is high volume week
- Week 3 is a lower volume week
- Week 4 & 5 are high volume weeks
- Week 6 is a lower volume week.
- Week 7 is retest week
Type: Handstand
Strict Muscle-up Two
What Muscle-up TWO is
Muscle-up TWO is where you put it all together.
Continued strength work but a big focus on the transitioning part of the muscle-up. The transition is where most fail so in this program we address that in every session for a total of 18 training sessions and a final test week.
The program will make all your gymnastics stronger, improve your upper body strength and body awareness.
Getting the hang of how to piece a muscle-up together transfers very well into other kinds of gymnastics so this is a very important program for your gymnastic progression.
Timeframe
7 weeks, 3 days a week where we want you to have a minimum of one rest day in between sessions.
Journaling and feedback
You log your every session into a training log which we as admins can see and use as guidance tool to help you forward.
Video and explanations
Almost every exercise in the program has a youtube video found on our channel. We give detailed explanations on how to perform all movements.
What to expect
You should expect an upper body burn that you never experienced before unless you are a bodybuilder. We almost have progression guarantee of this program since so many have got success from the program. This is one of the most successful programs we ever made. We want you to get that muscle-up.
Example of a drill
The negative muscle-up on floor. Where other programs fail we have solutions. This is one of them. Most people are too weak to perform the negative muscle-up properly so we created a version which is floor supported. Make no mistake even this version can be hard especially the transitioning. Spend time in the transitioning and you will prosper.
Negative muscle-up floor version
Type: Gymnastics
Peaking Intermediate
Optimize your competition preparation!
Seven weeks program including a week with a structured deload.
Four sessions a week
Competition visualization, mindset and more.
This program is suitable for Intermediates.
Optimera dina tävlingsförberedelser.
Detta är ett sjuveckors program med en veckas strukturerad deload. Fyra dagar per vecka, ett pass per dag. Sista veckan skriver vi en del om hur du kan förbereda dig på tävling rent mentalt. Dos and donts.
Kom förberedd till din tävling!
Type: CrossFit
Strict HSPU Two
This is a progression from HSPU ONE.
The program is very similar to ONE but contains a lot more advanced gymnastics so we urge that you perform ONE first.
The goal of the program is to develop your pressing and pulling strength in general but with specific focus towards the handstand and handstand pushup.
Similar to ONE we have lots of straight arm strength pieces.
These pieces will increase your handstand ability and will carry over into ring and bar work.
The line drills are very important for creating the right handstand line.
Other benefits of the program is that you will increase your pull-ups, dips, benchpress, shoulder press and even the foundation for handstand walking.
The program is a mix of gymnastics and classic barbell / db exercises.
The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri
- Week 1 is test week introducing volume
- Week 2 is high volume week
- Week 3 is a lower volume week
- Week 4 & 5 are high volume weeks
- Week 6 is a lower volume week.
- Week 7 is retest week
Type: Handstand
Strict Muscle-up One
What Muscle-Up ONE is
It is a seven week upper body focused program splitted in three days a week giving 21 days of great and throught through training.
Build strong positions to be able to later on put it all together.
Develop a strong foundation. Without strength you will get nowhere.
The goal of the program is to develop all foundations for a strict muscle-up but you will also increase your entire upper body strength and midline! You will develop your strict pull-ups, dips, ring dips, handstand pushups and more!
The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri but you can obviously train any given day of the week as long as you have one rest day in between sessions.
Additional benefits
- Improve the foundation for all gymnastics
- Build a strong midline
- Increase your benchpress and shoulder press
- Increase all your upper body pulling
Videos & explanations
All exercises have a detailed video from our own Youtube channel and we give detailed instructions on how to perform the exercises.
Feedback
We heavily rely on a journaling system to get all data about you into the system. From testing to regular training logging. This enables us to give you great recommendations moving forward.
If you want that muscle-up then this program is for you.