HandstandFactory
refining the
handstand
template
www.hands tand fac to ry.c o m
Handstand Factory | © 2020 Emmet Louis and Mikael Kristiansen ALL RIGHTS RESERVED | www.handstandfactory.com
PU S H PROGR AM
PU S H PROGR AM
Se l f-A sses s ment PR OGR AM T R A INING T E M P LA T E S
Since people’s bodies are not the same and might need different approaches, we have created 4
beginner categories for this program. It is impossible to accommodate every variation, so these
are just general stereotypes we chose, encompassing some general issues we have seen over the
years. The bulk of the work will be similar, though focusing on different aspects and prioritising
the weak links of each beginner category. The idea here is that once you have built up a degree
of skill from one of these templates, you can move on towards the next. Each of these templates
have the bare minimum of flexibility work included, but as the flexibility starting point will vary
strongly between all of you, we have also added a training template for shoulder and pike flexibility respectively. This can be trained, as needed, simultaneously with the four regular templates.
On the following pages, you will find a description of each category, and how to assess whether
it is suitable to your level. The corresponding program templates can be found appended at the
end of this manual.
Progression
You will need to monitor your progression as you train over the months. The templates are split
into two phases of four weeks each, the first phase being introductory, and the second adding
some volume and more exercises. You might not be able to move on to the next template right
away, so use the eight week mark to assess your progress. This will determine whether you move
on to the next template or repeat your current phase one more time. Certain key parameters to
notice are:
Has your general capacity on your hands increased?
Has your understanding of the handstand as a skill gotten better?
Has your ability to control overbalance through finger pressure increased?
Has your alignment improved?
If you are working on the Refining the Handstand template, you should also focus on the
following:
Has your control of underbalance improved?
Has the consistency of your half kick up/kick up gotten better?
Since the learning process varies from person to person, it is hard to define exactly when to move
from one template to the next. You need to monitor the balance between the level of challenge
that the template provides as well as how much you’re learning. This is why these are “templates”
and not strict programs you need to follow in every detail. However, there are certain baselines
you should reach before moving on, as described for each template.
Handstand Factory | © 2020 Emmet Louis and Mikael Kristiansen ALL RIGHTS RESERVED | www.handstandfactory.com
PU S H PROGR AM
P u s h p r o gra m progre ssion ch a rt
c omple te b e ginner
Pick one
strong bu t
lack ing f lexbili t y
k
k
k
f lex ible bu t
lack ing strength
k
can handstand
k
graduate d
Push Pro gram
Handstand Factory | © 2020 Emmet Louis and Mikael Kristiansen ALL RIGHTS RESERVED | www.handstandfactory.com
PU S H PROGR AM
W e e kly fr eq uency:
Each template consists of 2 training phases, each lasting 4 weeks. Each week has 2 training programs, Day A and Day B.
We suggest you start training your handstands three days a week for some time and then graduate to 4 days a week if time allows. You will alternate between programs A and B, so if doing
the suggested three days a week, you will do one week of ABA, and then the next week you will
do BAB and so on. Once you have moved to training 4 days a week, it will be ABAB each week.
That said, when you are beginning handbalance training, you can and will make good progress if
you can only do 2 days a week. At the start of your training practice, consistency will win in the
long run, as opposed to doing a lot of training in one month and then none the next.
Exactly what days a week you train and how you structure it is something we strive to keep open
in the templates so that you can make it fit around your schedule and life. Do not make the mistake of believing that you need to train exactly the amount of time outlined in the programs to
make improvements. What matters more is that you use your focus and energy when you train, so
choose to do as much as you can consistently handle. This also ties into taking care of your body,
which we cover later on. In training, it is always better to start with less volume and scale up,
focusing on long-term consistent development rather than jumping in the deep end and ending
up fatigued or injured.
Handstand Factory | © 2020 Emmet Louis and Mikael Kristiansen ALL RIGHTS RESERVED | www.handstandfactory.com
“Refining the handstand” template
This is the template you begin working on once you have built up your capacity from either one
of the two previous program templates. This is also a good starting point for those who begin
the Push program with some degree of handstand skill, but are looking to clean it up and make it
more consistent. It will have a strong focus on the balancing aspects while at the same time trying
to sharpen the alignment and building consistency in the kick-up.
The focus here will be to merge the technique of the half kick-up and scissoring to balance so
it becomes a kick-up to a freestanding handstand. You want to keep using the tuck wall slides
to develop stronger control of underbalance and alignment. At this point, your forearms should
be conditioned enough so that heel pulls will be less necessary, and you can use the energy for
working on balance and efficiency. Finally, we also want to make sure that you develop some endurance here to make you ready for leg movements and so on. In the play section we suggest you
either choose exercises from Keep Pushing or practice positions such as the tuck or the straddle.
Choose the Refining the handstand template if:
Your chest-to-wall handstand is consistently struggle free at 45 - 60 seconds.
Your freestanding handstand needs work.
You can balance well but want to straighten your alignment.
You have a safe and consistent way of falling out of your handstand 10 out of 10 times.
Move on to the next Handstand Factory program Keep Pushing - Intermediate Handbalancingwhen:
You are able to consistently do a 20-second freestanding handstand. You can continue
using Push concurrently until you hit a 30-60 second straight handstand.
Your alignment is starting to become solid (again, “perfect” isn’t necessary).
You have a solid understanding of the technique of the straight handstand.
Handstand Factory | © 2020 Emmet Louis and Mikael Kristiansen ALL RIGHTS RESERVED | www.handstandfactory.com
R EF I N I N G T H E H A N D S TA N D PROGR AM
REFINING THE HANDSTAND PROGRAM
P hase 1 ( Week 1-4)
Day A
Ord e r
A
E xe rc is e
Wrist warm - up
S e ts
Re p s
No te s
1
1
47
1
45-60s
48
71
B
Strai g ht - b o d y ho l d
C1
Hal f k i ck- up
N /a
2 0- 4 0
to ta l
re p s
C2
Fre e stan d i n g Han dstan d ho l d
N /a
2- 5 m i ns
to ta l ti m e
S e e n ote b e l ow.
Su g g e sted 30 min
to ta l
C h o o se a n e xe rc i se
f ro m “ K e e p P us h i n g”
o r p ra c t i c e w hat y o u
want
D
Play
E
Wal l wal k s
2
2 0- 5 0
re p s
Wa l k i n g p a c e
Pa g e
75
55
D: You’re going to set a time limit of 10-20min or whatever you have for the day then
try to get as many good quality holds as possible aiming to build up 2-5 total time in
balance.
We suggest working on your freestanding handstand for as long as you can find quality
balance and then return to a wall setup to get more time on your hands in balance. Once
you fatigue, you will likely start losing the ability to control underbalance first and that
is when working on the wall will benefit you.
Handstand Factory | © 2020 Emmet Louis and Mikael Kristiansen ALL RIGHTS RESERVED | www.handstandfactory.com
R EF I N I N G T H E H A N D S TA N D PROGR AM
P hase 1 ( Week 1-4)
Day b
Ord e r
A
E xe rc is e
Wrist warm - up
S e ts
Re p s
1
1
47
1
45-60s
48
B
Strai g ht - b o d y ho l d
C
Ful l k i ck- up s
N /a
15 - 3 0
to ta l
re p s
D
Fre e stan di n g Han dstan d ho l d
3-8
Ma x ho l d
ti m e
E
Che st - to -wal l ho l d
2
Ma x ti m e
No te s
Pa g e
S e e b e l ow
74
On l y c o u nt set s that
e sta bl i s h a go o d
ba l a n c e .
S e e b e l ow
75
54
C/D: If you stick a particularly nice balance on a kick-up, go for the hold and count this
as one of your holds for set D.
D: 3-8 is suggested on the day depending on energy and consistency, if its an off day
know when to say enough is enough, if its a good day try hit all 8 sets with quality
Handstand Factory | © 2020 Emmet Louis and Mikael Kristiansen ALL RIGHTS RESERVED | www.handstandfactory.com
R EF I N I N G T H E H A N D S TA N D PROGR AM
P ha se 2 ( Week 5-8)
Day A
Ord e r
A
B
E xe rc is e
Wrist warm - up
Strai g ht - b o d y ho l ds
C
Ful l K i ck- up s
D
E
S e ts
Re p s
No te s
1
1
47
3
45-60s
48
A i m to h o l d ea c h re p
f o r 2- 3s a n d th e n use
th e f i n ge r s l i ke a h e e l
p u l l to c o m e o u t
Pa g e
1
2 0- 3 0
Fre e stan d i n g Han dstan d ho l d
N /a
2- 5 m i ns
to ta l ti m e
75
Che st - to -wal l shru g
an d ho l d
2
6 -10
shru gs +
2 0- 3 0 s
ho l d
5 6/5 4
Handstand Factory | © 2020 Emmet Louis and Mikael Kristiansen ALL RIGHTS RESERVED | www.handstandfactory.com
74
R EF I N I N G T H E H A N D S TA N D PROGR AM
P ha se 2 ( Week 5-8)
Day B
Ord e r
A
B
E xe rc is e
Wrist warm - up
Strai g ht - b o d y ho l d
C
Ful l K i ck- up s
D
Fre e stan d i n g Han dstan d ho l d
E
Wal l tu ck sl i d e s
S e ts
Re p s
1
1
47
1
45-60s
48
1
2 0- 3 0
s e e n o te
3
5 -10
No te s
A i m to h o l d ea c h re p
f o r 2- 3s a n d th e n use
th e f i n g e r s l i ke a h e e l
p u l l to c o m e o u t
se e b e l ow
On c e c o m f o r ta bl e ,
work on holding for 3
se c o n d s at th e b otto m
o f th e tu c k
Pa g e
74
75
57
D: For this we want you to set a max hold time on the day in your first few sets, and then
try to hit as many good quality sets of 75% of that time as possible in 10-20 minutes.
Handstand Factory | © 2020 Emmet Louis and Mikael Kristiansen ALL RIGHTS RESERVED | www.handstandfactory.com