Monthly training program
Working on duration (August):
Whether you’re working on commitment or longer holds, this program is for you.
(Suggestion: open drill videos in new tab)
Working on piking (August):
Whether you’re working on learning or refining the pikes, this program is for you.
(Suggestion: open drill videos in new tab)
Personal programs
Abha
Coach’s notes:
elbow elevator from bent to supple, sticking it
Alicia
Coach’s notes
b2w take off, silence, create chaos and recover
flamingo kickup
timber planche recovery / cauterisation
→ falling towers
→ elevators
Anita
Coach’s notes
flamingo kikup / alignment
Ayla
Dorota
Coach’s notes
finger pushing patterns: feathering the brakes and modulating
I shape (b2w and Fs) for heel -dominant hold
V shape still has the priority
V + half W 5 second hold C2W
V → half W C2W off wall
- Silent hold practice → long holds with tense, quiet legs.
- Organic leg movement practice → allow natural wiggling and micro-adjustments in freestanding holds.
- Deliberate hip corrections at wall → recreate the freestanding corrections in a controlled wall context.
- Tuck overshoot drill → kick too far on purpose and bail freestanding to reduce undershooting fear.
Henrike
Coach’s notes
C2W 11 to midday three variations:
- staggered leg (easier)
- straight pike to I
- small straddle to I
same straddle transition with less leg tension
Ioannis
Coach’s notes
Jana
Coach’s notes
Jess
Coach’s notes
Jacquie
Coach’s notes
Jeff
Coach’s notes
Linda
Coach’s notes
flamingo / alignment kick up
Lynda
Nathalie
Coach’s notes
Mich
Coach’s notes
Rachel
Coach’s notes
Sara
Coach’s notes
leg transition with less tension
Sarah E.
Tuuli
Coach’s notes
Wen
Coach’s notes
⚠️ Stabilisation
Start with 3 - 5 sets of max push (remember piking or falling towers can help in that)
I. Alignment - Till it gets boringly easy
goal: 5 back to back successfully
Soft kick-ups shaping distance (V and I)
→ Frozen kick-up (shaping distance)
→ Double push kick-up (shaping distance)
II. Balance: the two patterns that need to be prioritised: double push and modulating
C2W take off with momentum : stabilise and hold for 5 seconds. Pick one of the following variations:
- lean on wall and push on front leg
- front leg extension
- elbows flexed + hand everted On wall → take off BY extending elbows and inverting hands → Stabilise
III. Timber recovery
B2W heel and everted → elbow bend slow extension into Sticking it
Bent elbow or everted hand max hold (mindful of inflammation)
B2w Suboptimal kick-up OS or US
Dessert