How to go about the different workouts?

Included in this course is a complete handstand program with everything from preparation and mobility exercises to handstand balancing- and specific strength exercises. In addition, there is a conditioning program that can help you get in great shape, since an overall proper physique can enhance your handstand performance.

The conditioning program, which comes first in the in the "level 1-3" sections, is optional and can be chosen when it feels necessary depending on your current fitness level. However, the rest of the lectures in the section should be done sequentially whenever you practice your handstand, starting with the preparation and finishing with strength.

Frequency?

For best results, I recommend to perform the handstand workout, at least 2-3 days a week. For optimal recovery, you would like to rest big muscle groups for 24-48 hours in between workouts. You can increase this workout rate only when you feel assured that your body has adapted to the movements and recovers faster. Preferably we would like to be in a correct handstand position as often as possible without exerting too much strain, in order to affect our nervous system and learn the skill faster.

When to progress to the next level?

It usually takes the body around 8-12 weeks before we can reach visible results. Therefor you would like to work on the same level for about 8-12 weeks before moving on to the next one. Down below I have listed a target goal for each level that you would like to achieve before moving on to the next level:

Level 1: No prerequisites needed to begin working on this level

Level 2: For this level you should be able to hold the handstand in a good position for 5 seconds

Level 3: For this level you should be able to hold the handstand in a straight line for a minimum of 15 seconds

The timeframe is a rough estimation, meaning that it could take shorter time for some and longer for others to reach the goal. It can be seen as a form of guideline which tells which level you should start working on, however your progression rate will be highly individual depending on several factors, such as former type of training and workout load addition to handstand. The more you can focus only on the handstand, the quicker the results will come!

If you are not able to complete the given goal after 8-12 weeks, you should keep working on the same level but try to increase the load in the exercises, by I.e adding weights or changing the levers of the movement, for the next 4 weeks and then try the goal again. Continue this procedure until you finally reach the goal.