When it comes to programming, even in short periods like this 4-week program, the goal is not only small increases in that brief period, like 1 to 2 reps but also the ability to feel more comfortable and confident in the movement patterns you are performing. One thing to help build this confidence I find is using similar programming with slight variations 7-10 days apart. In this program, you will see that there are similarities in days and some slight variations in days, and this helps with that consistency and confidence while still introducing variety to the program. <\/p>\n\n\n\n
Also, this program is designed to be done alongside your regular programming at the gym, assuming it isn’t a high volume or press heavy. After this, 2-3 times per week, you would follow this by doing 1-3+ reps every minute on the minute for the 5-10 minutes to keep building the capacity you need upside down. <\/p>\n\n\n\n
This classic intermediate program will quickly lead to an advanced development plan, and it will give you an idea of how to get started in the handstand push-ups.<\/p>\n\n\n\n
<\/p>\n\n\n\n
Handstand Pushup Capacity Program<\/strong><\/p>\n\n\n\n <\/p>\n\n\n\n Week 1 – Day 1<\/strong><\/p>\n\n\n\n 1 set Max Strict or Kipping Handstand Pushups<\/p>\n\n\n\n Then<\/p>\n\n\n\n 10 Wall Walks for Time<\/p>\n\n\n\n <\/p>\n\n\n\n Week 1 – Day 2<\/strong> <\/p>\n\n\n\n Barbell Bench Press 5RM then 4 sets of 5 at 90% of 5RM<\/p>\n\n\n\n Then<\/p>\n\n\n\n 4 sets of 10 Ring Rows + 10 Pushups<\/p>\n\n\n\n Then<\/p>\n\n\n\n 4 sets 20 Banded Pull parts<\/p>\n\n\n\n <\/p>\n\n\n\n Week 1 – Day 3<\/strong> <\/p>\n\n\n\n 3 sets 45 sec to 1 min Handstand Holds + 20 PCV Strict Press<\/p>\n\n\n\n Then<\/p>\n\n\n\n 3 Sets 12 DB Skull Crushers<\/p>\n\n\n\n Then<\/p>\n\n\n\n 3 Rounds for Quality<\/p>\n\n\n\n Week 2 – Day 1 <\/strong><\/p>\n\n\n\n EMOM for 5-10 mins<\/p>\n\n\n\n 1-3 Strict or Kipping HSPU<\/p>\n\n\n\n Then<\/p>\n\n\n\n 4 sets 10 DB Arnolds Press<\/p>\n\n\n\n Then<\/p>\n\n\n\n 3 sets 12-15 Overhead DB Tricep Extensions<\/p>\n\n\n\n <\/p>\n\n\n\n Week 2 – Day 2<\/strong><\/p>\n\n\n\n Barbell Bench Press 3RM then 4 sets of 3 at 90% of 3RM<\/p>\n\n\n\n Then<\/p>\n\n\n\n Strict or Banded Pullups 5 sets 3-5 Reps<\/p>\n\n\n\n Then<\/p>\n\n\n\n 10 wall walks<\/p>\n\n\n\n <\/p>\n\n\n\n Week 2 – Day 3<\/strong><\/p>\n\n\n\n Strict Press + Push Press 4+4 Building to a heavy set<\/p>\n\n\n\n Then<\/p>\n\n\n\n 3 rounds<\/p>\n\n\n\n Then<\/p>\n\n\n\n 3 rounds<\/p>\n\n\n\n Week 3 – Day 1<\/strong><\/p>\n\n\n\n 3 sets of 1-3 Max deficit Kipping Handstand Pushup<\/p>\n\n\n\n Then<\/p>\n\n\n\n 3 rounds<\/p>\n\n\n\n <\/p>\n\n\n\n Week 3 – Day 2<\/strong><\/p>\n\n\n\n Barbell Bench Press 4 sets of 8 \u2013 Same weight for all Sets<\/p>\n\n\n\n Then<\/p>\n\n\n\n 4 sets of 10 Ring Rows + 10 Pushups<\/p>\n\n\n\n Then<\/p>\n\n\n\n 4 sets 20 Banded Pull apart<\/p>\n\n\n\n <\/p>\n\n\n\n Week 3 – day 3<\/strong><\/p>\n\n\n\n EMOM for 5-10 mins<\/p>\n\n\n\n 1-3 Strict or Kipping HSPU<\/p>\n\n\n\n Then<\/p>\n\n\n\n 4 sets 10 DB Arnolds Press<\/p>\n\n\n\n Then<\/p>\n\n\n\n 3 sets<\/p>\n\n\n\n <\/p>\n\n\n\n Week 4 – Day 1<\/strong><\/p>\n\n\n\n Max set Kipping Handstand Pushups or Pushups<\/p>\n\n\n\n Then<\/p>\n\n\n\n 3 sets of 10 DB Strict Press<\/p>\n\n\n\n Then<\/p>\n\n\n\n Tabata Hollow Hold<\/p>\n\n\n\n <\/p>\n\n\n\n Week 4 – Day 2<\/strong><\/p>\n\n\n\n Bench Press 1 RM, then 4 sets 1 at 90% of 1RM<\/p>\n\n\n\n Then<\/p>\n\n\n\n 4 sets of 10 Ring Rows + 10 Pushups<\/p>\n\n\n\n Then<\/p>\n\n\n\n 4 sets 20 Banded Pull apart<\/p>\n\n\n\n <\/p>\n\n\n\n Week 4 – Day 3<\/strong><\/p>\n\n\n\n Strict Press + Push Press 4+4 Building to a heavy set<\/p>\n\n\n\n 3 rounds<\/p>\n\n\n\n 3 rounds<\/p>\n\n\n\n Week 5 – Day 1 RETEST<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":" When it comes to programming, even in short periods like this 4-week program, the goal is not only small increases in that brief period, like 1 to 2 reps but also the ability to feel more comfortable and confident in the movement patterns you are performing. One thing to help build this confidence I find […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-393","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/vassesc.com\/index.php\/wp-json\/wp\/v2\/posts\/393","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vassesc.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vassesc.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vassesc.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/vassesc.com\/index.php\/wp-json\/wp\/v2\/comments?post=393"}],"version-history":[{"count":1,"href":"https:\/\/vassesc.com\/index.php\/wp-json\/wp\/v2\/posts\/393\/revisions"}],"predecessor-version":[{"id":394,"href":"https:\/\/vassesc.com\/index.php\/wp-json\/wp\/v2\/posts\/393\/revisions\/394"}],"wp:attachment":[{"href":"https:\/\/vassesc.com\/index.php\/wp-json\/wp\/v2\/media?parent=393"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vassesc.com\/index.php\/wp-json\/wp\/v2\/categories?post=393"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vassesc.com\/index.php\/wp-json\/wp\/v2\/tags?post=393"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
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