BTC Sample Training Day

  • Workout
  • Skill
  • Core

SESSION GOAL | Challenge Your Gymnastics

Pure Mongrel Fitness in Christchurch, New Zealand

A) WARM-UP

5:00 Plyometric

0:30 Downdog Achilles Stretch
0:30 Bootstrappers
0:30 Soft Running In Place
0:30 Heel + Toe Raises
0:30 Single Leg Rebounds - Right
0:30 Single Leg Rebounds - Left
0:30 Lateral Rebounds
0:30 Chicken Stretch
0:30 Bodyweight Squats
0:30 Tuck Jumps

5:00 Bar

0:30 Arm Circles
0:30 Scapular Pull-Ups
0:30 Alternating Deadbugs
0:30 Hanging Shoulder Touches
0:30 Rig Leaning Shoulder Stretch
0:30 Strict Hollow and Arch
0:30 Forward Kicks
0:30 Kip Swings
0:30 Pass Throughs
0:30 Kip Swings

B) WORKOUT

Details

Complete For Time:

1-10 Reps of Each Movement

Weighted Squat Jumps
Bar Muscle-Ups

* Weighted squat jumps should be done unbroken each round

 

Example:

1 Weighted Squat Jump
1 Bar Muscle-Up

2 Weighted Squat Jumps
2 Bar Muscle-Ups

3 Weighted Squat Jumps
3 Bar Muscle-Ups

*Continue this pattern until you complete 10 reps of each movement

Movement Demos

WEIGHTED SQUAT JUMP

BAR MUSCLE-UP

C) MODIFICATIONS & ALTERNATIVE MOVEMENTS

Modification Demos

BODYWEIGHT SQUAT

BOX HIPS TO BAR + TRANSITION

Bodyweight Alternatives

SQUAT JUMP

ZOMBIE SIT-UP + FOLD

SKILL | The Kipping Handstand Push-Up

A) KATI'S OVERVIEW

Skill Breakdown

The Kipping Handstand Push-Up is one of my favorite skills to teach new athletes, because in my opinion, it's one of the most overly-complicated movements outside of gymnastics. While strict-skills require the athlete to keep a rigid, usually straight body position to purely strengthen the muscular system, kipping skills encourage movement through changing body positions and different techniques. When practicing kipping skills, you can get your entire body involved!

As it relates to the Kipping Handstand Push-Up — don't think of it as a strictly upper body dominant movement (that would better describe your strict handstand push-up!) but rather, a full body movement. Meaning, you are allowed to get your entire body and all your muscles contributing to the workload of each rep. Since the lower half of the body is stronger than the upper half, use it to produce your power!

In this session, shift your mindset to "hips and glutes do the work", and you'll have an easier time activating those muscle groups that are strongest on our bodies. Use your legs to drive up to the ceiling during each rep, and you're going to feel a huge difference in capacity and endurance.

B) TRAINING

Level 1 Training

Workout

A) STRENGTH: EMOM x 9:00

Minute 1: 0:45 Banded Strict Press (As heavy as possible)

Minute 2: 0:45 Headstand + Tuck Extensions

Minute 3: 0:30 Wide Stance Wall Handstand Hold

B) PRACTICE: 3 Rounds For Max Reps

1 Round = AMRAP x 3:00

10 Deadlifts (Moderate Weight)

10 Box Handstand Push-Ups

2:00 Rest between rounds

Movement Demos

BANDED STRICT PRESS

HEADSTAND + TUCK EXTENSIONS

WIDE STANCE HANDSTAND

DEADLIFT

BOX HSPU

Level 2 Training

Workout

A) STRENGTH: EMOM x 9:00

Minute 1: 0:45 Banded Strict Press (As heavy as possible)

Minute 2: 0:45 Headstand + Pike Extensions

Minute 3: 0:45 Wide Stance Wall Handstand Hold

B) PRACTICE: 3 Rounds For Max Reps

1 Round = AMRAP x 3:00

10 Deadlifts (Moderate Weight)

10 Kipping Handstand Push-Ups

2:00 Rest between rounds

Movement Demos

BANDED STRICT PRESS

HEADSTAND + PIKE EXTENSIONS

WIDE STANCE HANDSTAND

DEADLIFT

KIPPING HSPU

C) MOVEMENT HELP

Quick Tips

"How do I do a HSPU?"

Coaching Notes

Simply put, kick up to a wall handstand with hands outside the shoulders, strictly lower into the bottom position, load the core, drive the heels and squeeze your glutes to kip back up.

Strict vs. Kipping

Coaching Notes

Strict HSPUs focus on developing muscular strength, while kipping HSPUs get the entire body involved to move as fast as possible.

"What part of my head touches the ground?"

Coaching Notes

Only the top of your head should ever come in contact with the ground or mat. Do not allow you forehead to touch, as this may put your neck at risk for injury.

"Where does my abmat go?"

Coaching Notes

I have most athletes push the abmat right up against the wall. This way, we can easily keep your spine vertical as you lower into your bottom position, making sure to send your kipping power in the right direction.

"How far should my head be from the wall?"

Coaching Notes

Your head should be only a few inches from the wall to make sure your bottom position is still vertical. This is important to keep your neck safe and make sure your kipping power is directed along the wall, not into the wall.

"Where do i put my hands?"

Coaching Notes

Your hands will create the base of your tripod position, ideally making it easier to balance in the bottom. Set them outside your shoulders and in line with the back side of your abmat. Shoot for a sturdy, triangular shape.

"Where do my fingers point?"

Coaching Notes

Slightly angle out your fingers, externally rotating your shoulders to a small degree. When your shoulders are externally rotated, you'll have an easier time activating more of the upper body to do work and push.

"How do I 'load' to produce power?"

Coaching Notes

After lowering into your bottom position, your spine will be straight. Pretend to be 'punched in the gut' to engage the core and close the hip angle, setting up for a strong kip.

"How do I produce power?"

Coaching Notes

Lower into your bottom position, 'load' by engaging the core and bringing the knees down into a tight tuck, then powerfully drive the heels up and fully squeeze the glutes.

"Do I use arms or legs more?"

Coaching Notes

Our legs are stronger and can handle more workload, as compared to our shoulders and arms. And in kipping skills, we get to use them!

Upper body vs. Lower body

Coaching Notes

The lower half of our body is much stronger than the upper half, and can handle more workload. Using your legs to do the majority of work in HSPUs will help save energy and prolong fatigue.

"Knees together or apart?"

Coaching Notes

Separating your knees will help keep your bodyweight centered over your tripod, making it easier to balance. Keeping the knees together may pull you off the wall.

Small Kip vs. Big Kip

Coaching Notes

Small kips have faster cycle times, but use more energy, ideal for short, sprint style workouts. Big kips have slower cycle times, but conserve much more energy, ideal for long workouts with high reps.

"How do I cycle faster?"

Coaching Notes

If you want to get through reps faster, simply shorten your kip and get your arms more involved. Don't bring your knees down as far, and use your upper body to push. But be careful, it's much more taxing.

"Can I drop onto my head to go faster?"

Coaching Notes

NO! No matter how fast you're trying to go, always control the decent of the handstand push-up to protect your neck.

"Why does my neck hurt?"

Coaching Notes

If you feel pain, stop training! Pain is a symptom of a greater issue, and our bodies telling us that something is wrong. We need to listen to it, and address weaknesses before continuing.

Kipping HSPU Pointers

Coaching Notes

In the bottom position, bend your knees into your elbows to achieve the greatest range of motion possible, which will allow you to generate more power from the legs, taking strain off the shoulders. As you drive your legs upward, push up with your arms, until you are in a fully extended handstand at the top.

Speed vs. Efficiency

Coaching Notes

Different HSPU techniques are better suited for different workouts. Understand what the goal of your training is, and choose the best style to help you achieve that goal.

"How do I do a freestanding HSPU?"

Coaching Notes

If you apply the general mechanics of your regular kipping HSPU to your freestanding, this skill will be easier than you think.

Head Position

Coaching Notes

Create a strong base by setting up in a tripod (triangular) position, with only the top of your head in contact with the ab mat.

D) NEED EXTRA HELP?

Kipping HSPU Class

KIPPING HSPU CLASS

Nothing beats live coaching. To hear Kati's coach's breakdown, check out our live streamed class to have everything explained in detail.

Even if you don't have an hour to take notes, the class has been edited into shorter, "class snips" that isolate each discussed topic.

Strict HSPU Class

STRICT HSPU CLASS

Need to build more of a strength base before practicing your kipping handstand push-ups?

Check out our full class on the strict version, which will help you develop a solid foundation for this skill.

Kipping HSPU Skill Program

4-WEEK TRAINING PLAN

Our 4-week training program includes two tracks for both beginner and advanced athletes, a full skill explanation, Kati's coaching Quick Tips, and recommended exercises to help supplement your training.

All training programs live under the "Skill Programs" tab in the navigation menu.

TIME CAP | 5:00

A) 5:00 CORE STRENGTH

Details

EMOM x 5:00

1:00 Side Plank - Right

1:00 Toes to Sky

1:00 Side Plank - Left

1:00 Russian Twists

1:00 Reverse Plank

Time Cap = 5:00

Movement Demos

SIDE PLANK

TOES TO SKY

RUSSIAN TWIST

REVERSE PLANK

B) MOVEMENT HELP

About 5:00 Core

"So, why should I do these?"

All gymnastics skills are unique sequences of hollow and arch positions. The more core strength and control we have, the better we will be able to move through those positions, and thus, gymnastics skills!

These 5:00 Core workouts have been designed to be simple (not easy!), no-equipment sessions that you can be consistent with throughout the week.

Because when it comes to building strength and awareness, consistency is key!

I recommend shooting for 5-6 sessions per week, in order to really reap the benefits of this training.

YOUR RESULTS ARE A DIRECT REFLECTION OF YOUR EFFORT!

5:00 Core Library

5:00 CORE LIVE STREAMS

If you need an accountability buddy, check out our 5:00 Core library, prop up your phone, and hit the workout alongside Kati!

Streamed in our BTC Member's Facebook Group.