MM1: Handstand Consistency & Flexibility Programming

Introduction

Welcome to the first edition of my newsletter Movement Monday (MM1)

This is your all in one solution for learning handbalancing, increasing your flexibility and building high levels of bodyweight and weighted strength.

We are a community of critical thinkers striving for physical freedom through various types of 'movement' training.

What I'll cover in this week's newsletter:

1. Increasing your handstand consistency
2. How often do you need to stretch
3. Choosing your training split for strength training
4. Why simplicity is more useful than complexity.

Limit the variables for increased handstand consistency

Learning the handstand is like solving an equation: The less variables, the easier it is to solve the equation.

If you want to learn the handstand, you need to learn how to limit the variables, which in turn can increase your consistency.

Here are 5 principles for limiting the variables:

1. Train on the same type of surface (preferably hard floor).
2. Keep the arms straight and the scapula elevated.
3. Use a small amount of body tension for more stability.
4. Kick up in the same way at the beginning of your journey.
5. Start in the position where you want to finish.

Get the rest of the tips by listening to my new podcast episode. Available on Anchor, Spotify and Apple podcasts right here. 

How often do you need to stretch?

A common misconception when it comes to stretching is that you need to stretch every day if you want to see results.

This is not true, and the frequency of your stretching should always be dependent on the type of stretching you're doing.

We can generally categorize stretching into either passive/relaxed or active/contracting.

A passive and relaxed stretch can be repeated more frequently because it's less taxing on the muscles and the nervous system.

More intense active stretching is like strength training and should only be done 1-2 times per week with plenty of rest in between.

I generally structure my students and my own flexibility training around the active component and fill up passive stretches on rest days.

Although you can of course do both passive and active in the same session, but try to think of it as an intense or relaxed session.

Practical Application:

• Do passive stretches daily or on your rest days in between your active/intense stretching sessions.
• Do intense stretching (strength stretch) between 1-2 times per week for each skill or category).
• You can do intense stretching more frequently too, but then you need a smart training split to spread out your volume.

My favorite 'training split' for strength training 

What exactly is a training split?

You can think of a training split as a way of spreading out your training during a week or set time period.

The type of split you choose is going to be determined by your goals, frequency and level of experience.

For beginners my favorite training split is the full body split. With minimal training experience you can get a lot out of the full body split.

Example:

• Monday: Full Body
• Tuesday: Off
• Wednesday: Full Body
• Thursday: Off
• Friday: Full Body
• Saturday Off
• Sunday Off

For intermediates I prefer a upper/lower split. Alternating between an upper body session and a lower body session.

Example:

• Monday: Upper
• Tuesday: Lower
• Wednesday: Off
• Thursday: Upper
• Friday: Lower
• Saturday Off
• Sunday Off

If you want to focus more on upper body you can do a push/pull + legs. So do a push/pull split and add one leg exercise in each session.

 Example:

• Monday: Push + Squat
• Tuesday: Pull + Hinge
• Wednesday: Off
• Thursday: Push + Squat
• Friday: Pull + Hinge
• Saturday Off
• Sunday Off

Eliminate complexity and commit to simplicity.

A trap that caught me early in life was the idea that complexity was superior to simplicity.

Let me save you some time here... simplicity is always going to be superior compared to complexity.

Here are 3 reasons for why simplicity beats complexity.

1. By focusing on simplicity you will hone in on the stuff that matters and make a difference. What you’ll find out is that complexity is often only responsible for about 1-2% of the results.
2. Eliminating complexity is going to make it easier to execute the task. By making things simple, you’ll make it less likely to overwhelm yourself with the details.
3. The simple stuff is often principle based and applies to all people. The complex is often more applicable to specific populations, Like many training methods are for elite athletes.

I highly suggest that you analyze all areas of your life and see if you're really focused on the right things or if you're stuck overthinking...

If you're an over-thinker (like me), than you're probably making a lot of things harder than they really need to be.

Practical Applications:

• Focus on the simple and effective solutions to your goals (if your goal is to improve health, focus on sleep, nutrition and training).
• Eliminate the stuff that gives you marginal gains (you don't need 10 exercises to learn a split, choose 2-3 and remove the rest).
• Consistency beats complexity. It's more important to be consistent with the simple stuff than to be inconsistent with the complex stuff.

That's a wrap...

Thanks for reading all the way to the end, not everyone does (even if you might have skimmed...).

If you have any questions you want to bring up in the next edition of the newsletter, send an email to [email protected] with your suggestions!

Yours In Movement,

Sid

P.S. Here are three ways I can help you achieve your goals:

1️⃣ Go from zero balance to a consistent one minute handstand with my online program the Handstand Academy.

2️⃣ To improve your flexibility and/or strength you can book a free coaching call and join my Online Coaching Program.

3️⃣ Join the wait-list for my training app and membership platform. Programs, workouts, community all in single place (coming soon)