Pick one position per day | B2W soft landing 2 reps into slightest straight pike
super set w/
b2w frozen landing 1 reps
| this logic applies to all pikes
|
Sculpting the pike / I | FS reshaping | ㅤ |
Shape shifting | ㅤ | ㅤ |
when great reps | upperbody steadiness ✅
→ pace modulation (gaussian transition = acceleration / deceleration)
→ shoulder stack closer to W | ㅤ |
when normal reps | building up 3 → 5 shapes | ㅤ |
ㅤ | R (shoulder over K - F) → Z transition (shoulder centered + pike) in a tuck | ㅤ |
ㅤ | B2W I off → straight pike (bum off) → tuck (land on wall softly at the end) | assess with tuck the distance hand - wall |
Press | ㅤ | ㅤ |
ㅤ | frog eccentrics : isometric in bottom position for 5 seconds x 3 | find the sweet spot with volume |
ㅤ | triangle isometrics (feet on the floor) x 3 | 5-8s with feet as light |
Elevated concentrics | as many possible | Planching makes the feet peel off |
ㅤ | ㅤ | ㅤ |
ㅤ | Crow landing from jump / elevated surface | start conservatively |
ㅤ | leg lift in crow x 5s in light position | ㅤ |
Elevated bent elbow (crow) take off 📹
banded triangle isometrics (feet on the floor) x 5-8s with feet hovering off the floor
Your priorities:
- Partial tuck round trips
From top position to halfway tuck, and from full tuck to halfway tuck, back and forth. Aim for 2–3 round trips since volume can be higher with partials.
- Timber recovery with elbow bend
Practice back to wall starting with bent elbows, take off and extend without touching the wall. You can also kick up on purpose into a bent overshot tuck and fight for it at all cost (see recording at 00:42).
more max holds at the wall / stamina work like shape shifting
planched elevators / root - branch - tree exploration.
3 streamlined program for max focus
static sculpting / shape shifting | Drill ? bailing / piking
if sore → piking I sculpting I stamina shape shifting | Volume | Cue |
start with FS | ㅤ | ㅤ | ㅤ |
If FS is strong and piked, it’s a freestanding galore day + shape shifting | More FS, including the meta set: kick-up → stabilise → transition to frog → eccentrics | ㅤ | ㅤ |
ㅤ | I ↔ straddle ↔ frog | superset wall and FS | ㅤ |
If normal day | B2W soft kick-up in straight pike in W + hold OFF wall | 5 - 8 | ㅤ |
can be alternated with | ditto in straddle | ㅤ | ㅤ |
and / or | C2W take off in straight pike (or straddle) at different distances (from closed to farther from wall) | 3 - 5 | ㅤ |
Kick-up technique | 3 - superset with normal kick-up x 3 - 5 | / tuck up at the wall → pike up | |
Press | Crow take-off / isometric hold | 6-8s x 4-5 | ㅤ |
ㅤ | Eccentrics straddle / frog | ㅤ |
2 streamlined program for max focus
static sculpting / shape shifting | Drill ? bailing / piking
if sore → piking I sculpting I stamina shape shifting | Volume | Cue |
start with FS | ㅤ | ㅤ | ㅤ |
If FS is strong and piked, it’s a freestanding galore day + shape shifting | More FS, including the meta set: kick-up → stabilise → transition to frog → eccentrics | ㅤ | ㅤ |
ㅤ | I ↔ straddle ↔ frog | a lot | ㅤ |
If normal day | B2W soft kick-up in straight pike in W + hold OFF wall | 5 - 8 | ㅤ |
can be alternated with | ditto in straddle | ㅤ | ㅤ |
and / or | C2W take off in straight pike (or straddle) at different distances (from closed to farther from wall) | 3 - 5 | ㅤ |
Kick-up technique | 3 - superset with normal kick-up x 3 - 5 | / tuck up at the wall → pike up | |
Press | Crow take-off / isometric hold | 6-8s x 4-5 | ㅤ |
ㅤ | Eccentrics straddle / frog | ㅤ |
2 streamlined program for max focus
static sculpting / shape shifting | Drill ? bailing / piking
if sore → piking I sculpting I stamina shape shifting | Volume | Cue |
start with FS | ㅤ | ㅤ | ㅤ |
If FS is strong and piked, it’s a freestanding galore day + shape shifting | More FS, including the meta set: kick-up → stabilise → transition to frog → eccentrics | ㅤ | ㅤ |
ㅤ | I ↔ straddle ↔ frog | a lot | ㅤ |
If normal day | B2W soft kick-up in straight pike in W + hold OFF wall | 5 - 8 | ㅤ |
can be alternated with | ditto in straddle | ㅤ | ㅤ |
and / or | C2W take off in straight pike (or straddle) at different distances (from closed to farther from wall) | 3 - 5 | ㅤ |
Kick-up technique | 3 - superset with normal kick-up x 3 - 5 | / tuck up at the wall → pike up | |
Press | Crow take-off / isometric hold (as part of the 3 stages) | 6-8s x 4-5 | ㅤ |
ㅤ | Eccentrics straddle / frog | ㅤ |
2 streamlined program for max focus
static sculpting / shape shifting | Drill | Volume | Cue |
start with FS | ㅤ | ㅤ | ㅤ |
If FS is strong and piked, it’s a freestanding galore day + shape shifting | More FS, including the meta set: kick-up → stabilise → transition to frog → eccentrics | ㅤ | ㅤ |
ㅤ | I ↔ straddle ↔ frog | a lot | ㅤ |
If normal day | B2W soft kick-up in straight pike in W + hold OFF wall | 5 - 8 | ㅤ |
can be alternated with | ditto in straddle | ㅤ | ㅤ |
and / or | C2W take off in straight pike (or straddle) at different distances (from closed to farther from wall) | 3 - 5 | ㅤ |
Kick-up technique | 3 - superset with normal kick-up x 3 - 5 | / tuck up at the wall → pike up | |
Press | Crow take-off / isometric hold | 6-8s x 4-5 | ㅤ |
ㅤ | Eccentrics straddle / frog | ㅤ |
1 streamlined program for max focus | Drill | Volume | Cue |
start with FS | ㅤ | ㅤ | ㅤ |
If FS is strong and piked, it’s a freestanding galore day + shape shifting | More FS, including the meta set: kick-up → stabilise → transition to frog → eccentrics to crow | ㅤ | ㅤ |
ㅤ | B2W and FS Transition from V or I to a piked position of choice | a lot | ㅤ |
If normal day | B2W soft kick-up in straight pike in W + hold OFF wall | 5 - 8 | ㅤ |
can be alternated with | ditto in straddle | ㅤ | ㅤ |
and / or | C2W take off in straight pike (or straddle) at different distances (from closed to farther from wall) | 3 - 5 | ㅤ |
Kick-up technique | 3 - superset with normal kick-up x 3 - 5 | with an emphasis on the leg straigthening more so | |
Press | ㅤ | ㅤ | ㅤ |
1 : streamlined program for max focus | Drill | Volume | Cue |
start with FS | ❌ ✅ | ㅤ | ㅤ |
If FS is strong and piked, it’s a freestanding galore day + shape shifting | More FS, including the meta set: kick-up → stabilise → transition to frog → eccentrics to crow | ㅤ | ㅤ |
ㅤ | B2W and FS Transition from V or I to a piked position of choice | a lot | ㅤ |
If normal day | B2W soft kick-up in straight pike in W + hold OFF wall | 5 - 8 | ㅤ |
can be alternated with | ditto in straddle | ㅤ | ㅤ |
and / or | C2W take off in straight pike (or straddle) at different distances (from closed to farther from wall) | 3 - 5 | ㅤ |
Kick-up technique | 3 - superset with normal kick-up x 3 - 5 | with an emphasis on the leg straigthening more so | |
Press | ㅤ | ㅤ | ㅤ |
consistency work : 60% -> fornt leg moving sideways, shoulder stack -> elevator
show the ugly. meta set: kick-up + transition to frog + eccentrics to crow
consolidating the piking clarity
connecting feet for a straight traveling leg
Notes for clinic
gaze shifts once in very open pikes
pike tapas
FS static:
1. longer and longer
2. sculpting (Virtual validator)
3. shape shifting
clinic - goal (from me) kicking up into more and more open pikes from get go
4 | Drill | Volume | Cue |
ㅤ | have a look at press video | ㅤ | ㅤ |
stamina / alignment | Shape shifting (2-3+ positions) | ㅤ | ㅤ |
or | Static holds, sculpting | ㅤ | pikes → lower body
I → upper body (sternum in) |
when piking, superset with C2W silent holds ON or OFF | ㅤ | 20s | ㅤ |
or | Shape shifting (2-3) + sculpt the last one | ㅤ | ㅤ |
ㅤ | B2W straight → pike (sloooow) → broken | 5 | in pike position, if deep enough, shoulders are on fire and started giving forward |
Pike alignment | compresh more
B2W taking off in different pike depths straddle | 3-5 | ㅤ |
Press | Spine articlation B2W | 3 | ㅤ |
ㅤ | Spine articlation B2W off wall, reversing | 5 | ㅤ |
ㅤ | FS / B2W eccentrics | ㅤ | ㅤ |
ㅤ | straddle hops | ㅤ | bending legs |
3 | Drill | Volume | Cue |
ㅤ | have a look at press video | ㅤ | ㅤ |
stamina / alignment | Shape shifting (2-3+ positions) | ㅤ | ㅤ |
or | Static holds, sculpting | ㅤ | pikes → lower body
I → upper body (sternum in) |
when piking, superset with C2W silent holds ON or OFF | ㅤ | 20s | ㅤ |
or | Shape shifting (2-3) + sculpt the last one | ㅤ | ㅤ |
ㅤ | B2W straight → pike (sloooow) → broken | 5 | in pike position, if deep enough, shoulders are on fire and started giving forward |
Pike alignment | compresh more
B2W taking off in different pike depths straddle | 3-5 | ㅤ |
Press | Spine articlation B2W | 3 | ㅤ |
ㅤ | Spine articlation B2W off wall, reversing | 5 | ㅤ |
ㅤ | FS / B2W eccentrics | ㅤ | ㅤ |
ㅤ | straddle hops | ㅤ | bending legs |
2 | Drill | Volume | Cue |
ㅤ | have a look at press video | ㅤ | ㅤ |
stamina / alignment | Shape shifting (2-3+ positions) | ㅤ | ㅤ |
or | Static holds, sculpting | ㅤ | ㅤ |
when piking, superset with C2W silent holds ON or OFF | ㅤ | 20s | ㅤ |
or | Shape shifting (2-3) + sculpt the last one | ㅤ | ㅤ |
ㅤ | B2W straight → pike (sloooow) → broken | 5 | in pike position, if deep enough, shoulders are on fire and started giving forward |
Pike alignment | compresh more
B2W taking off in different pike depths straddle | 3-5 | ㅤ |
Press | Spine articlation B2W | 3 | ㅤ |
ㅤ | Spine articlation B2W off wall, reversing | 5 | ㅤ |
ㅤ | FS / B2W eccentrics | ㅤ | ㅤ |
ㅤ | straddle hops | ㅤ | ㅤ |
1 | Drill | Volume | Cue |
stamina / alignment | Shape shifting (2-3+ positions) | ㅤ | ㅤ |
or | Static holds, sculpting | ㅤ | ㅤ |
or | Shape shifting (2-3) + sculpt the last one | ㅤ | ㅤ |
ㅤ | B2W straight → pike (sloooow) → broken | 5 | in pike position, if deep enough, shoulders are on fire and started giving forward |
Pike alignment | compresh more | 3-5 | ㅤ |
Press | Spine articlation B2W | 3 | ㅤ |
ㅤ | Spine articlation B2W off wall, reversing | 5 | ㅤ |
ㅤ | FS eccentrics | ㅤ | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ |
1 | Drill | Volume | Cue |
stamina / alignment | Shape shifting (2-3+ positions) | ㅤ | ㅤ |
or | Static holds, sculpting | ㅤ | ㅤ |
or | Shape shifting (2-3) + sculpt the last one | ㅤ | ㅤ |
ㅤ | B2W straight → pike (sloooow) → broken | 5 | in pike position, if deep enough, shoulders are on fire and started giving forward |
Pike alignment | compresh more | 3-5 | ㅤ |
Press | Spine articlation B2W | 3 | ㅤ |
ㅤ | Spine articlation B2W off wall, reversing | 5 | ㅤ |
ㅤ | FS eccentrics | ㅤ | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ |
4 | Drill | Volume | Cue |
Alignment | static hold reshaping in W | ㅤ | head in with wall |
Pikes (static) | C2W straight (straddle) pike C OFF | 10 - 15s x 3 | stillness |
ㅤ | C2W straight (straddle) pike W OFF | 10 - 15s x 3 | scap retracted |
ㅤ | B2W soft → no finger kick-up ( + max holds) | ㅤ | ㅤ |
ㅤ |
frozen kick-up to frog or straddle | 10+ | 👁️ stack
reshape once landed |
ㅤ | FS | ㅤ | ㅤ |
Transition | straight → shallow pike → deep pike | ㅤ | wall can be used as a target |
ㅤ | FS sequences | ㅤ | ㅤ |
Press | B2W / FS Broken holds straddle / frog | 8s x 5 | C → lowering legs → pelvis isn’t OS anymore → planche |
ㅤ | ㅤ | ㅤ | |
Compression (flexibility) | ㅤ | ㅤ | |
Stamina | static max fs hold (+ sculpting) | 5 HR | ㅤ |
3 | Drill | Volume | Cue |
Alignment | static hold reshaping in W | ㅤ | ㅤ |
Pikes (static) | C2W straight (straddle) pike C OFF | 10 - 15s x 3 | stillness |
ㅤ | C2W straight (straddle) pike W OFF | 10 - 15s x 3 | scap retracted |
ㅤ | B2W soft → no finger kick-up ( + max holds) | ㅤ | ㅤ |
ㅤ |
frozen kick-up to frog or straddle | 10+ | 👁️ stack
reshape once landed |
ㅤ | FS | ㅤ | ㅤ |
Transition | straight → shallow pike → deep pike | ㅤ | wall can be used as a target |
ㅤ | FS sequences | ㅤ | ㅤ |
Press | B2W / FS Broken holds straddle / frog | 8s x 5 | C → lowering legs → pelvis isn’t OS anymore → planche |
ㅤ | ㅤ | ㅤ | |
Compression (flexibility) | ㅤ | ㅤ | |
Stamina | static max fs hold (+ sculpting) | 5 HR | ㅤ |
2 | Drill | Volume | Cue |
Alignment | static hold reshaping in W | ㅤ | ㅤ |
Pikes (static) | C2W straight (straddle) pike C OFF | 10 - 15s x 3 | stillness |
ㅤ | C2W straight (straddle) pike W OFF | 10 - 15s x 3 | scap retracted |
ㅤ | B2W soft - frozen kick-up to frog or straddle | 10+ | 👁️ stack
reshape once landed |
ㅤ | FS | ㅤ | ㅤ |
Transition | straight → shallow pike → deep pike | ㅤ | wall can be used as a target |
Press | B2W / FS Broken holds | 8s x 5 | ㅤ |
Compression (flexibility) | ㅤ | ㅤ | |
ㅤ | ㅤ | ㅤ | ㅤ |
Stamina | static max fs hold | 5 HR | ㅤ |
1 | Drill | Volume | Cue |
Alignment | static hold reshaping in W | ㅤ | ㅤ |
Pikes (static) | C2W straight (straddle) pike C OFF | 10 - 15s x 3 | ㅤ |
ㅤ | C2W straight (straddle) pike W OFF | 10 - 15s x 3 | scap retracted |
ㅤ | B2W soft - frozen kick-up to frog or straddle | 10+ | 👁️ stack
reshape once landed |
ㅤ | FS | ㅤ | ㅤ |
Transition | straight → shallow pike → deep pike | ㅤ | ㅤ |
Press | B2W / FS Broken holds | 8s x 5 | ㅤ |
Compression (flexibility) | ㅤ | ㅤ | |
ㅤ | ㅤ | ㅤ | ㅤ |
Stamina | static max fs hold | 5 HR | ㅤ |
4 | Drill | Volume | Cue |
→ correction, elevator, apex avenue
→ early shoulder flexion | ㅤ | ㅤ | ㅤ |
consistency: | chaos: scissors
| 1 -2 round trips | add the quality of transitions
|
ㅤ | straighter → small pike | 5 | ㅤ |
ㅤ | b2w elevator superset with active shoulder flexion kick-ups for apex kick-ups | ㅤ | ㅤ |
pikes | b2w coordinates practice (/ kick-up tapas) | 10 minutes | soft kick-up > frozn kick-ups |
ㅤ | b2w banana → pike (shallow → deep pike) | 5-8 | ㅤ |
ㅤ | Frog FS (5s stabilising → opening - restacking - compression) | ㅤ | ㅤ |
ㅤ | pike transitions ON wall: 3-4 shapes max, assess continuous lightness | 2-3 | ㅤ |
ㅤ | take off in each of them: 2-3 shapes | 3-5 | ㅤ |
ㅤ | transitions 2 shapes B2W → FS / C2W | 3-5 | ㅤ |
press | elastic press conditioning | 8-10s x 3 | ㅤ |
ㅤ | straddle up | ㅤ | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ |
2
🎯 consistency
momentum, OS counterweight, macro-correct timber (usually a product of overcorrections) | Drill | Volume | Cue | ㅤ |
Kick-up technique | V shape / charger
I shape
straddle
utmost soft B2W (kick-up lasagna) | ㅤ | front leg wants to be straight ASAP (leaving floor)
alignment and momentum layers of lasagna | ㅤ |
superset | FS | for time | assess how soft a brake it was | ㅤ |
ㅤ | consistency work | ㅤ | ㅤ | ㅤ |
Pikes | Chinese bar open shoulder & pike hover “intermediate pike position” | max hold x 3 | ㅤ | ㅤ |
ㅤ | B2W straddle → I | ㅤ | ㅤ | ㅤ |
ㅤ | B2W I → straddle | ㅤ | I → intermediate pike position | ㅤ |
Macro-corrections | c2w elbow bents → I | 5 | ㅤ | ㅤ |
ㅤ | c2w planche → I | 5 | ㅤ | ㅤ |
Press | Planche leans | ㅤ | ㅤ | |
ㅤ | Straddle eccentrics at the wall b2w | ㅤ | ㅤ | ㅤ |
1
🎯 consistency
momentum, OS counterweight, macro-correct timber (usually a product of overcorrections) | Drill | Volume | Cue | ㅤ |
Kick-up technique | V shape / charger
I shape
utmost soft B2W (kick-up lasagna) | ㅤ | front leg wants to be straight ASAP (leaving floor)
alignment and momentum layers of lasagna | ㅤ |
superset | FS | for time | assess how soft a brake it was | ㅤ |
ㅤ | consistency work | ㅤ | ㅤ | ㅤ |
Pikes | Chinese bar open shoulder & pike hover “intermediate pike position” | max hold x 3 | ㅤ | ㅤ |
ㅤ | B2W straddle → I | ㅤ | ㅤ | ㅤ |
ㅤ | B2W I → straddle | ㅤ | I → intermediate pike position | ㅤ |
Macro-corrections | c2w elbow bents → I | 5 | ㅤ | ㅤ |
ㅤ | c2w planche → I | 5 | ㅤ | ㅤ |
Press | Planche leans | ㅤ | ㅤ | |
ㅤ | Straddle eccentrics at the wall b2w | ㅤ | ㅤ | ㅤ |
previous programs
Notes
3 | Drill | Volume | Cue |
→ correction, elevator, apex avenue
→ early shoulder flexion | ㅤ | ㅤ | ㅤ |
consistency: | chaos: scissors
| 1 -2 round trips | add the quality of transitions
|
ㅤ | straighter → small pike | 5 | ㅤ |
ㅤ | b2w elevator superset with active shoulder flexion kick-ups for apex kick-ups | ㅤ | ㅤ |
pikes | b2w coordinates practice (/ kick-up tapas) | 10 minutes | soft kick-up > frozn kick-ups |
ㅤ | b2w banana → pike (shallow → deep pike) | 5-8 | ㅤ |
ㅤ | Frog FS | ㅤ | ㅤ |
ㅤ | pike transitions ON wall: 3-4 shapes max, assess continuous lightness | 2-3 | ㅤ |
ㅤ | take off in each of them: 2-3 shapes | 3-5 | ㅤ |
ㅤ | transitions 2 shapes B2W → FS / C2W | 3-5 | ㅤ |
press | elastic press conditioning | 8-10s x 3 | ㅤ |
ㅤ | straddle up | ㅤ | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ |
2 | Drill | Volume | Cue |
consistency: | chaos: scissors
| 1 -2 round trips | add the quality of transitions
|
ㅤ | straighter → small pike | 5 | ㅤ |
pikes | b2w coordinates practice (/ kick-up tapas) | 10 minutes | soft kick-up > frozn kick-ups |
ㅤ | b2w banana → pike (shallow → deep pike) | 5-8 | ㅤ |
ㅤ | Frog FS | ㅤ | ㅤ |
ㅤ | pike transitions ON wall: 3-4 shapes max, assess continuous lightness | 2-3 | ㅤ |
ㅤ | take off in each of them: 2-3 shapes | 3-5 | ㅤ |
ㅤ | transitions 2 shapes B2W → FS / C2W | 3-5 | ㅤ |
press | elastic press conditioning | 8-10s x 3 | ㅤ |
ㅤ | straddle up | ㅤ | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ |
1 | Drill | Volume | Cue |
consistency: | chaos: scissors
| 1 -2 round trips | add the quality of transitions
|
ㅤ | straighter → small pike | 5 | ㅤ |
pikes | b2w coordinates practice (/ kick-up tapas) | 10 minutes | soft kick-up > frozn kick-ups |
ㅤ | b2w banana → pike (shallow → deep pike) | 5-8 | ㅤ |
ㅤ | pike transitions ON wall: 3-4 shapes max, assess continuous lightness | 2-3 | ㅤ |
ㅤ | take off in each of them: 2-3 shapes | 3-5 | ㅤ |
ㅤ | transitions 2 shapes B2W → FS / C2W | 3-5 | ㅤ |
press | elastic press conditioning | 8-10s x 3 | ㅤ |
ㅤ | straddle up | ㅤ | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ |
Consistency 🎯
alignment vs consistency sessions. consistency > alignment.
forget about piking in consistency.
add chaos
C2w b2w straddle best on wall
Btw banana to straight pike ( land butt wall)
4
1) straight position → pike
2) kick-up into a pike
3) pike up | Drill | Volume | Cue |
ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ |
FS tapas | stabilise - I, V, charger (10s+)
and continue for duration
or fine tune alignment
| for time | include 8 reps |
Pikes | Chinese bar hovers off max holds | 3 max holds
if more, morph into narrow straddle | ㅤ |
ㅤ | B2w I → narrow straddle → deepen the straddle | ㅤ | ㅤ |
ㅤ | B2W kU into straddle + balance | ㅤ | reshape once landed |
ㅤ | Fs and B2W I → straight pike | 5 HR | ㅤ |
Transitions
see qualities | FS and C2W charger → stag
I → V → wide V | ㅤ | play with predicting the change in balance / loads |
ㅤ | ㅤ | ㅤ | ㅤ |
Press | c2W planche max hold | 8s x 3 | ㅤ |
ㅤ | 8s x 3 | 2 | |
ㅤ | ? | ㅤ | |
ㅤ | 4 strides x 3 steps | ㅤ | |
ㅤ | frog and straddle b2w → frog up straddle up b2w → | ㅤ | ㅤ |
ㅤ | forward fold hands flat bent legs | ㅤ | ㅤ |
3
1) straight position → pike
2) kick-up into a pike
3) pike up | Drill | Volume | Cue |
ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ |
FS tapas | stabilise - I, V, charger (10s+)
and continue for duration
or fine tune alignment
| for time | ㅤ |
Pikes | Chinese bar hovers off max holds | 3 max holds
if more, morph into narrow straddle | ㅤ |
ㅤ | B2w I → narrow straddle → deepen the straddle | ㅤ | ㅤ |
ㅤ | B2W kU into straddle + balance | ㅤ | reshape once landed |
ㅤ | Fs and B2W I → straight pike | 5 HR | ㅤ |
Transitions
see qualities | FS and B2W I → charger → stag
I → V → wide V | ㅤ | play with predicting the change in balance / loads |
ㅤ | ㅤ | ㅤ | ㅤ |
Press | c2W planche max hold | 8s x 3 | ㅤ |
ㅤ | 8s x 3 | ㅤ | |
ㅤ | ? | ㅤ | |
ㅤ | 4 strides x 3 steps | ㅤ | |
ㅤ | frog and straddle b2w → frog up straddle up b2w → | ㅤ | ㅤ |
ㅤ | forward fold | ㅤ | ㅤ |
2
| Drill | Volume | Cue |
Deload week if need be | ㅤ | ㅤ | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ |
FS tapas | stabilise - I, V, charger (10s+)
and continue for duration
or fine tune alignment
| for time | ㅤ |
Pikes | Chinese bar hovers off max holds | 3 max holds
if more, morph into narrow straddle | ㅤ |
ㅤ | B2W straddle | ㅤ | reshape once landed |
ㅤ | Fs and B2W I → straight pike | 5 HR | ㅤ |
Transitions | FS and B2W I → charger → stag
I → V → wide V | ㅤ | play with predicting the change in balance / loads |
ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ |
Press | c2W planche max hold | 8s x 3 | ㅤ |
ㅤ | c2w straddle planche | 8s x 3 | ㅤ |
ㅤ | c2w straddle planche → stacked open straddle | ? | ㅤ |
ㅤ | 4 strides x 3 steps | ㅤ | |
ㅤ | frog and straddle b2w → frog up straddle up b2w → | ㅤ | ㅤ |
ㅤ | forward fold | ㅤ | ㅤ |
1
| Drill | Volume | Cue |
Deload week if need be | ㅤ | ㅤ | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ |
FS tapas | stabilise - I, V, charger (10s+)
and continue for duration
or fine tune alignment
| for time | ㅤ |
Pikes | Chinese bar hovers off max holds | 3 max holds | ㅤ |
ㅤ | ㅤ | which is best | |
ㅤ | Fs and B2W I → straight pike | 5 HR | ㅤ |
Transitions | FS and B2W I → charger → stag | ㅤ | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ |
Press | c2W planche max hold | 8s x 3 | ㅤ |
ㅤ | c2w straddle planche | 8s x 3 | ㅤ |
ㅤ | c2w straddle planche → stacked open straddle | ? | ㅤ |
ㅤ | 4 strides x 3 steps | ㅤ |
4
| Drill | Volume | Cue |
ㅤ | 1-2 small sessions of stamina (duration and consistency, + transition into charger, funditioning)
1 big session + 1 small of alignment | ||
vegetables | FS KU into C | 5-8 HR max holds | consistency of planche vs C KU ? |
Kick-up to straight | kick-up - reshape - balance B2W
FS KU at C | max holds x 5+ | ㅤ |
intro to pikes | On wall sensation building holds | 1-2 B2W 1-2 C2W | mid back down to hands |
ㅤ | Chinese bar hovers off B2W / C2W take off | 5-10s x 5 | open, stacked |
ㅤ | Butt to wall | ㅤ | reshaping: how low can legs go (while keeping shoulders C) |
ㅤ | Feet on wall - take off land butt to wall | ㅤ | ㅤ |
Commitment | Piked (hover → falling tower) bailing C2W | ㅤ | ㅤ |
or | Pike C2W hover → extend hips → bail | ㅤ | ㅤ |
funditioning | ㅤ | ㅤ | ㅤ |
ㅤ | 8s x 3-5 | ㅤ | |
ㅤ | 8s x 3-5 | ㅤ | |
ㅤ | 2-3 diff height x 5 | ㅤ |
3
We test FS and wall banana to pike to straight vs banana to straight | Drill | Volume | Cue |
ㅤ | 1-2 small sessions of stamina (duration and consistency, + transition into charger, funditioning)
1 big session + 1 small of alignment | ||
vegetables | FS KU (if stable, slowly to move C) | 5-8 HR max holds | consistency of planche vs C KU ? |
Kick-up to straight | kick-up - reshape - balance B2W
FS KU at C | max holds x 5+ | ㅤ |
intro to pikes | On wall sensation building holds | 3 B2W 3 C2W | mid back down to hands |
ㅤ | Chinese bar hovers off B2W / C2W take off | 5-10s x 5 | open, stacked |
ㅤ | Butt to wall | ㅤ | reshaping: how low can legs go (while keeping shoulders C) |
ㅤ | Feet on wall - take off land butt to wall | ㅤ | ㅤ |
Commitment | Piked (hover → falling tower) bailing C2W | ㅤ | ㅤ |
or | Pike C2W hover → extend hips → bail | ㅤ | ㅤ |
funditioning | ㅤ | ㅤ | ㅤ |
ㅤ | 8s x 3-5 | ㅤ | |
ㅤ | straight arm bent leg planche holds | 8s x 3-5 | ㅤ |
ㅤ | 2-3 diff height x 5 | ㅤ |
2 | Drill | Volume | Cue |
ㅤ | 1-2 small sessions of stamina (duration and consistency, + transition into charger, funditioning)
1 big session + 1 small of alignment | ||
vegetables | FS KU (if stable, slowly to move C) | 5-8 HR max holds | consistency of planche vs C KU ? |
Kick-up to straight | kick-up - reshape - balance B2W
FS KU at C | max holds x 5+ | ㅤ |
intro to pikes | On wall sensation building holds | 3 B2W 3 C2W | mid back down to hands |
ㅤ | Chinese bar hovers off B2W / C2W take off | 5-10s x 5 | open, stacked |
ㅤ | Butt to wall | ㅤ | reshaping: how low can legs go (while keeping shoulders C) |
Commitment | Piked (hover → falling tower) bailing C2W | ㅤ | ㅤ |
or | Pike C2W hover → extend hips → bail | ㅤ | ㅤ |
funditioning | ㅤ | ㅤ | ㅤ |
ㅤ | 8s x 3-5 | ㅤ | |
ㅤ | straight arm bent leg planche holds | 8s x 3-5 | ㅤ |
ㅤ | 2-3 diff height x 5 | ㅤ |
13.9 - 1 | Drill | Volume | Cue |
ㅤ | 1-2 small sessions of stamina (duration and consistency, + transition into charger, funditioning)
1 big session + 1 small of alignment | ㅤ | |
vegetables | FS KU (if stable, slowly to move C) | 5-8 HR max holds | consistency of planche vs C KU ? |
Kick-up to straight | kick-up - reshape - balance B2W
FS KU at C | max holds x 5+ | ㅤ |
intro to pikes | Chinese bar hovers off B2W / C2W take off | 5-10s x 5 | open, stacked |
ㅤ | Butt to wall | ㅤ | ㅤ |
Commitment | Piked (hover → falling tower) bailing C2W | ㅤ | ㅤ |
or | Pike C2W hover → extend hips → bail | ㅤ | ㅤ |
funditioning | ㅤ | goal? | |
ㅤ | 8s x 3-5 | ㅤ |
Elevator mania - post clinic - 4 | Drill | Volume | Cue |
assessment | KU consistency :
blockers soft / frozen kick-up in C
same in K | ㅤ | ㅤ |
ㅤ | Freestanding fun | for time | set a short term goal |
ㅤ | c2w gauntlet | 5 | emphasis OS leg position in open shoulder alignment |
ㅤ | 4 reps each | mini pike is lower back is happy? | |
ㅤ | super open c2w (or pull up bar) hold | 10s of stillness x 3 - 5 | shoulder stack at C or W |
ㅤ | Planche → I at pull up bar | 5 | ? v shape |
ㅤ | FS :
1) emphasis on timber recovery through planche
2) emphasis on stack - stricter alignment | ㅤ | 1 recovery set / distinguish for cauterisation vs recovery sets |
dessert | (piking for pelvis movement in the elevator : b2w straight pike and take off ) | 5 | consider this variation (stretch), but also try closer to wall and landing butt on wall. |
ㅤ | ㅤ | ㅤ | ㅤ |
fridge / next cycle | meta set - ku, planche and elevator | ㅤ | ㅤ |
ㅤ | banana → b2w pike | ㅤ | ㅤ |
ㅤ | from straight to timber planche | ㅤ | ㅤ |
ㅤ | ! piking = strain in lower back | ㅤ | ㅤ |
ㅤ | lower back pull | ㅤ | ㅤ |
Elevator mania - post clinic - 3 | Drill | Volume | Cue |
assessment | KU consistency :
blockers soft / frozen kick-up in C
same in K | ㅤ | ㅤ |
ㅤ | Freestanding fun | for time | set a short term goal |
ㅤ | c2w gauntlet | 5 | emphasis OS leg position in open shoulder alignment |
ㅤ | 4 reps each | US leg moving
shoulder opening 1) gradual repositioning of the OS leg as you open
| |
ㅤ | super open c2w (or pull up bar) hold | 10s of stillness x 3 - 5 | shoulder stack at C or W |
ㅤ | Planche → I at pull up bar | 5 | ㅤ |
ㅤ | FS :
1) emphasis on timber recovery through planche
2) emphasis on stack - stricter alignment | ㅤ | ㅤ |
dessert | piking for pelvis movement in the elevator : b2w straight pike and take off | 5 | consider this variation (stretch), but also try closer to wall and landing butt on wall. |
ㅤ | ㅤ | ㅤ | ㅤ |
fridge / next cycle | meta set - ku, planche and elevator | ㅤ | ㅤ |
ㅤ | banana → b2w pike | ㅤ | ㅤ |
ㅤ | from straight to timber planche | ㅤ | ㅤ |
Elevator mania - post clinic - 2 | Drill | Volume | Cue |
assessment | Go over all 20 previous levels and identify potential weaker points for consistency | ㅤ | ㅤ |
ㅤ | Freestanding fun | for time | set a short term goal |
ㅤ | c2w gauntlet | 1 | emphasis OS leg position in open shoulder alignment |
ㅤ | 4 reps each | US leg moving
shoulder opening 1) gradual repositioning of the OS leg as you open
2) | |
ㅤ | super open c2w (or pull up bar) hold | 10s of stillness x 3 - 5 | shoulder stack at C or W |
ㅤ | Planche → I at pull up bar | 5 | ㅤ |
ㅤ | FS | ㅤ | ㅤ |
dessert | piking for pelvis movement in the elevator : b2w straight pike and take off | 5 | consider this variation (stretch), but also try closer to wall and landing butt on wall. |
Elevator mania - post clinic - 1 | Drill | ㅤ | ㅤ |
ㅤ | c2w gauntlet | ㅤ | ㅤ |
ㅤ | super open c2w hold | ㅤ | ㅤ |
ㅤ | ㅤ | ㅤ | |
Fridge | Go over all 20 previous levels and identify potential weaker points for consistency | ㅤ | ㅤ |
Elevator mania
2 | Drill | Volume | Cue | 📹 |
FS | FS and be | 5 - 8 happy long reps | ㅤ | ㅤ |
ㅤ | FS and B2W (closed shoulders) scissors - stop and go narrowing and widening V shape | 3 | each pitstop is 3s | ㅤ |
Shoulder opening | ㅤ | ㅤ | ㅤ | |
ㅤ | B2W K → C | 3 | ㅤ | ㅤ |
ㅤ | B2W closed I → closed V (through scissor) → elevator into open V | 3-5 | ㅤ | ㅤ |
ㅤ | B2W closed V → open I | ㅤ | ㅤ | ㅤ |
ㅤ | 3-5 | ㅤ | ㅤ | |
ㅤ | FS → open | ㅤ | ㅤ | ㅤ |
( Timber ) | B2W C and open → take off and balance 3-5s → timber → planche and hold the cauterisation | 3 | ㅤ | ㅤ |
ㅤ | B2W C and open → take off and balance 3-5s → timber → planche and recover | 5 | ㅤ | ㅤ |
Elevator mania
1 | Drill | Volume | Cue | 📹 |
FS | FS and be | 5 - 8 happy long reps | ㅤ | ㅤ |
ㅤ | FS and B2W (closed shoulders) scissors - stop and go narrowing and widening V shape | 3 | each pitstop is 3s | ㅤ |
Shoulder opening | ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | B2W K → C | 3 | ㅤ | ㅤ |
ㅤ | B2W Elevator I → V | 3-5 | ㅤ | ㅤ |
ㅤ | 3-5 | ㅤ | ㅤ | |
ㅤ | FS → open | ㅤ | ㅤ | ㅤ |
Timber | B2W C and open → take off and balance 3-5s → timber → planche and hold the cauterisation | 3 | ㅤ | ㅤ |
ㅤ | B2W C and open → take off and balance 3-5s → timber → planche and recover | 5 | ㅤ | ㅤ |
Next week | Gauntlet | ㅤ | ㅤ | ㅤ |
Cycle - discovering C vs F
4
elbows? | Drill | Volume | Cue | 📹 |
Consolidating current alignment | ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | FS practice
? scissoring | 5 - 15 minutes | go for long holds or consistency of 5-10 second holds | 2
front view fs |
ㅤ | C2w banana (K) → C2W more open shoulder (C+) | ㅤ | consistency %?
all transitions rest upon lightness (continuum progression) and take-off variations | 2 |
Discovering the new alignment | ㅤ | ㅤ | ㅤ | ㅤ |
Body awareness | B2W awareness drills from planche hates peach video | 5 minutes | ㅤ | ㅤ |
ㅤ | C2W planche → I OFF - ON | 1 x 5 | look at your shoulder position | 2 |
Kick-up | ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | (Kick-up b2W with shoulder blocker at C - ) | 8-10 | reshape into lightness after landing | 2 |
ㅤ | Slow Kick-up b2W with shoulder blocker at C+ | 5+ | ditto | 2 |
ㅤ | Frozen kick-up | 5+ | ㅤ | 2 |
ㅤ | Balance | 5 | ㅤ | 2 |
ㅤ | K → C transition | 5 | ㅤ | 2 |
FS | Try playing with those new stacks | ㅤ | ㅤ | ㅤ |
Cycle - discovering C vs F
3 | Drill | Volume | Cue | 📹 |
Consolidating current alignment | ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | FS practice | 5 - 15 minutes | go for long holds or consistency of 5-10 second holds | 2 |
ㅤ | C2w banana (K) → C2W more open shoulder (C+) | ㅤ | consistency %? | 2 |
Discovering the new alignment | ㅤ | ㅤ | ㅤ | ㅤ |
Body awareness | B2W awareness drills from planche hates peach video | 5 minutes | ㅤ | ㅤ |
ㅤ | C2W planche → I | 1 x 5 | look at your shoulder position | 2 |
Kick-up | ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | (Kick-up b2W with shoulder blocker at C - ) | 8-10 | reshape into lightness after landing | 2 |
ㅤ | Slow Kick-up b2W with shoulder blocker at C+ | 5+ | ditto | 2 |
ㅤ | Frozen kick-up | 5+ | ㅤ | 2 |
ㅤ | Balance | 5 | ㅤ | 2 |
ㅤ | K → C transition | 5 | ㅤ | 2 |
FS | Try playing with those new stacks | ㅤ | ㅤ | ㅤ |
Cycle - discovering C vs F
2 | Drill | Volume | Cue | 📹 |
Consolidating current alignment | ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | FS practice | 5 - 15 minutes | go for long holds or consistency of 5-10 second holds | 5 |
ㅤ | 1 x 5 | ㅤ | 2 | |
ㅤ | C2w planche (F) → C2W banana (K) | ㅤ | ㅤ | ㅤ |
Discovering the new alignment | ㅤ | ㅤ | ㅤ | ㅤ |
Body awareness | ㅤ | ㅤ | ㅤ | |
ㅤ | B2W awareness drills from planche hates peach video | 5 minutes | ㅤ | ㅤ |
Kick-up | ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | (Kick-up b2W with shoulder blocker at C ) | 8-10 | reshape into lightness after landing | 3 |
ㅤ | Slow Kick-up b2W with shoulder blocker at K | 5+ | ditto | 2 |
ㅤ | Frozen kick-up | 5+ | ㅤ | 2 |
ㅤ | Balance | 5 | ㅤ | 2 |
FS | Try playing with those new stacks | ㅤ | ㅤ | ㅤ |
Cycle - discovering C vs F
1 | Drill | Volume | Cue | 📹 |
Consolidating current alignment | ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | FS practice | 5 - 15 minutes | go for long holds or consistency of 5-10 second holds | 5 |
ㅤ | 1 x 5 | ㅤ | 2 | |
Discovering the new alignment | ㅤ | ㅤ | ㅤ | |
Body awareness | ㅤ | ㅤ | ㅤ | |
ㅤ | B2W awareness drills from planche hates peach video | 5 minutes | ㅤ | ㅤ |
Kick-up | ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | Kick-up b2W with shoulder blocker at C | 8-10 | reshape into lightness after landing | 3 |
ㅤ | Kick-up b2W with shoulder blocker at K | 8-10 | ditto | 3 |
FS | Try playing with those new stacks | ㅤ | ㅤ | ㅤ |