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Strength is often misunderstood by students.
Beginners tend to overestimate it: I lack strength in my core to be able to go upside down, where they are actually more than strong enough to start working properly.
Improvers tend to underestimate it: I’m no beginner, I don't need to do those boring strength and conditioning drills. When actually, if they became stronger, their handstands would become more resilient, and they could work with better technique for longer.
Through this first module (well, second), I want to establish three landmarks for strength that will keep structuring your training for the next few years:
Three levels for strength
Minimum amount of strength (Beginners): 15 seconds in C2W Holds x 3 sets. Hands to wall: 2 - 3 feet. 1 minute rest between sets.
Desirable amount of strength (Improvers): 45 seconds in C2W Holds x 3 sets. Hands 1 foot from wall. Viable alignment. 1 minute rest between sets.
Recovery Strength (Intermediates):
→ undershot holds (planche) and overshot holds (falling towers). individual-specific, but roughly speaking, 5-8 seconds in the fallen position.
→ balanced elevators in relevant positions x 3.
more on this later…
Minimum Strength
What is the minimum amount of strength you actually need to begin handstands?
The short answer is, 15 seconds, 3 sets, chest to the wall, with your hands roughly 2 to 3 feet away from the wall.
To test: climb up the wall, set yourself in a safe position as close to the wall as possible. Take note of how far or close to the wall you are. Bring your feet together, try to stick your butt over the shoulders, out, away from the wall, if you do not know any better yet.
And start the timer now, try to hold it 15 seconds. If it's impossible of course, keep a bit of juice in the tank to come back down safely.
If you manage to achieve 15 seconds, rest for at least a minute and repeat the operation. If you manage to do successfully three sets, then you are strong enough to start working on the technique of handstands.
You have achieved the minimum amount of strength.
If you don’t have the minimum
This doesn't mean that you cannot work on the technical skills of handstands, but you need to build up more isometric strength in this position because your lack of stamina upside down is going to impact your training very early in your sessions.
If that’s you, at the end of each training session, you will perform 3 sets of C2W Holds.
Each week, you want to:
- add more seconds to the total volume (eg, if you held 10 seconds, then 12, then 9 this week, that’s a total of 31 seconds. Try to accumulate 33 the next week).
OR
- keep the same amount of seconds, but bring your hands 1cm closer to wall, if your hands are too far at the moment.
Diligently following this protocol will get you that minimum amount of strength in no time.