HANDSTAND PUSH-UP SHOULDER TRAINING
- Browse through our Handstand Push-Up Shoulder Workouts and Shoulder Training Programs found below.
- They are designed to help strengthen and prepare your shoulder muscles for Handstand Push-Ups.
- These workouts can be performed once or twice a week depending on your training goal.
- Videos are included for each workout.
Video of the Day
Workout of the Day
SHOULDER WORKOUTS
SHOULDER TRAINING PROGRAMS
| DB | Dumbbell |
| BB | Barbell |
| 1RM | 1 Rep Max |
| BW | Bodyweight |
| ECCENTRIC | In an eccentric exercise, your muscle stays contracted while lengthening. EXAMPLE: It’s the downward motion of a push-up, pull-up, or squat. |
| ISOMETRIC | During isometric exercises, the muscle doesn’t noticeably change length and the affected joint doesn’t move. EXAMPLE: A wall sit, plank, or handstand hold. |
| CONCENTRIC | During a concentric exercise, the muscle length will shorten. EXAMPLE: The upward motion of a bench press, dumbbell row, or bicep curl. |
| *INTENSITY LEVEL |
| This will be the resistance weight (dumbbells, barbells, weight plates, cable machines, etc.) you will use in each exercise. There are 3 options available: |
1 ) X % of your 1RM 2 ) ≤ X % of your BW 3 ) BW only |
| TRAINING PROGRAMS |
| STABILIZATION * |
| Stabilization training is used to increase muscular endurance and stability. It will help improve your ability to stabilize your joints and posture; high repetitions with a focus on increasing your proprioception. |
| STRENGTH ENDURANCE * |
| Strength Endurance training means training with a moderate number of repetitions with heavier weights. This phase of training will help your body adapt to higher volume workouts while increasing your strength. This type of training will involve compound sets of exercises. |
| HYPERTROPHY * |
| Hypertrophy Training refers to an increase in muscular size by increasing the number of sets performed while increasing the amount of resistance used. The amount of reps for each set will be moderate to low. |
| MAX STRENGTH * |
| Max Strength Training is a measure of how much force your body can exert. More sets. Less reps/set. Heavier weights. |
| POWER * |
| Power Training typically involves exercises which apply the maximum amount of force as fast as possible. It is based on the idea that Strength + Speed = Power. Power training workouts will combine a Strength focused exercise with a Power focused exercise for each body part. |
| TRAINING STYLE |
| SINGLE SET | Performing only 1 set of each exercise. |
| EXAMPLE | |
Resistance weight used: Exercise 1:.. 70% X 200 lbs. = 140 lbs. | |
START If your 1RM for Plate Loaded Shoulder Press is 200 lbs., then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform ONLY 1 SET of Plate Loaded Shoulder Press with 140 lbs. FINISH Once this 1 set is completed, rest, and then move onto the next exercise. | |
| MULTIPLE SET | Performing multiple sets of each exercise you have selected. |
| EXAMPLE | |
Resistance weight used: Exercise 1:.. 70% X 200 lbs. = 140 lbs. | |
START If your 1RM for Smith Machine Military Press is 200 lbs., then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Smith Machine Military Press with 140 lbs. FINISH Once this set is completed, rest according to your chosen Training Program and then REPEAT the same exercise for X amount of sets based off of your Fitness Level. | |
| COMPOUND SET | Performing 2 exercises in rapid succession for the same muscles, or non-opposing muscle groups, with minimal rest in between the two exercises. |
| EXAMPLE | |
Resistance weight used: Exercise 1:.. 70% X 200 lbs. = 140 lbs. Exercise 2:.. 70% X 120 lbs. = 84 lbs. | |
START If your 1RM for Standing Push Press is 200 lbs., then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Standing Push Press with 140 lbs. FINISH Once this set is completed, IMMEDIATELY begin Exercise 2, or at least with as minimal amount of rest time as possible. START If your 1RM for Seated Arnold Press is 120 lbs., then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Arnold Presses with 80-90 lbs. FINISH Once this set is completed, Rest 60 seconds, then REPEAT the same two exercises for X amount of Compound sets (as determined by your Fitness Level). | |
| SUPERSET | Performing 2 exercises in rapid succession for opposing muscle groups with minimal rest in between the two exercises. |
| EXAMPLE | |
Resistance weight used: Exercise 1:.. 70% X 200 lbs. = 140 lbs. Exercise 2:.. 70% X 120 lbs. = 84 lbs. | |
START If your 1RM for a Seated Dumbbell Shoulder Press is 200 lbs. (two 100 lb. dumbbells), then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Seated Dumbbell Shoulder Presses with 140 lbs (two 70 lb dumbbells). FINISH Once this set is completed, IMMEDIATELY begin Exercise 2, or at least with as minimal amount of rest time as possible. START If your 1RM for Dumbbell Upright Rows is 120 lbs. (two 60 lb. dumbbells), then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Dumbbell Upright Rows with 80-90 lbs. (using either two 40 lb. dumbbells or two 45 lb. dumbbells). FINISH Once this set is completed, Rest 60 seconds, then REPEAT the same two exercises for X amount of Supersets (as determined by your Fitness Level). | |
| PYRAMID SET | Increasing or Decreasing resistance weight with each set. |
| EXAMPLE | |
Resistance weight used: Exercise 1:.. 70% X 200 lbs. = 140 lbs. | |
START If your 1RM for an Alternating Dumbbell Shoulder Press 100 lbs., then the actual weight you will start for this exercise will be 70% of that total weight. This means you will perform the 1st Set of Alternating Dumbbell Shoulder Presses with 140 lbs (two 70lb dumbbells). FINISH Once this set is completed, rest, and then repeat the same exercise for X amount of sets (which will be determined by your Fitness Level and the Training Program you are currently enrolled in).
| |
Stabilization Training
- This phase of training will be used to increase your muscular endurance and stability. It will help improve your ability to stabilize your joints and posture; high repetitions with a focus on increasing your proprioception.
| Read more… | …Read less |
DETAILS
- The following numbers are what you will try to hit during your workouts each week.
- This weekly, month-long plan, is designed to help improve your muscle stability.
| PROGRAM DURATION | 4 WEEKS | |||
| TRAINING STYLE | SINGLE EXERCISES MULTIPLE SETS | |||
| REST TIME | After Finishing Each Set 0 — 90 seconds | |||
| EXERCISE SPEED DURING | ECCENTRIC movement | ISOMETRIC | CONCENTRIC | |
| MUSCLE | ➠ | lengthens | no change | shortens |
| RESISTANCE EXERCISE * | 4 s | 2 s | 1 s | |
| CORE EXERCISE | 4 s | 2 s | 1 s | |
EXAMPLE ROUTINE
| ||||
| RESISTANCE EXERCISE |
| BEGINNER | NUMBER OF SHOULDER EXERCISES 2 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| SETS | 1 | 2 | 2 | 3 |
| REPS | handstandpushup.com | |||
Exercise #1 Exercise #2 | 12 12 | 15 15 | 20 20 | 20 20 |
INTENSITY (__% × 1RM ) | 60% | 60% | 60% | 60% |
| RESISTANCE EXERCISE |
| INTERMEDIATE | NUMBER OF SHOULDER EXERCISES 3 — 4 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| SETS | 2 | 2 | 3 | 3 |
| REPS | handstandpushup.com | |||
Exercise #1 Exercise #2 Exercise #3 Exercise #4 | 20 20 20 20 | 15 15 15 15 | 15 15 15 15 | 12 12 12 12 |
INTENSITY (__% × 1RM ) | 60% | 65% | 65% | 70% |
| RESISTANCE EXERCISE |
| ADVANCED | NUMBER OF SHOULDER EXERCISES 4 + |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| SETS | 3 | 3 | 4 | 4 |
| REPS | handstandpushup.com | |||
Exercise #1 Exercise #2 Exercise #3 Exercise #4 Exercise #5 Exercise #6 | 20 20 20 20 20 20 | 15 15 15 15 15 15 | 12 12 12 12 12 12 | 12 12 12 12 12 12 |
INTENSITY (__% × 1RM ) | 60% | 65% | 70% | 70% |
EXAMPLE WEEK 1 STABILIZATION WORKOUT | ||||||
| GENERAL WARM-UP | 10-15 minutes (dynamic stretching/foam roll/walking, etc.) | |||||
| PART 1: WARM-UP SETS | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| Shoulder Press | 1-2 | 12 | BW only | 4/2/1 | 60 s | |
| Pike Push-Up | 1-2 | 12 | 50% 1RM | 4/2/1 | 60 s | |
| PART 2: RESISTANCE EXERCISE | ||||||
BEGINNER LEVEL Perform the following Exercise # (s) from today’s list. | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX1 | 1 | 12 | 60% | 4/2/1 | 0-90 s | |
| EX2 | 1 | 12 | 60% | 4/2/1 | 0-90 s | |
INTERMEDIATE: Perform the following Exercise # (s) from today’s list. | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX1 | 2 | 20 | 60% | 4/2/1 | 0-90 s | |
| EX2 | 2 | 20 | 60% | 4/2/1 | 0-90 s | |
| EX3 | 2 | 20 | 60% | 4/2/1 | 0-90 s | |
| EX4 | 2 | 20 | 60% | 4/2/1 | 0-90 s | |
ADVANCED Perform the following Exercise # (s) from today’s list. | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX1 | 3 | 20 | 60% | 4/2/1 | 0-90 s | |
| EX2 | 3 | 20 | 60% | 4/2/1 | 0-90 s | |
| EX3 | 3 | 20 | 60% | 4/2/1 | 0-90 s | |
| EX4 | 3 | 20 | 60% | 4/2/1 | 0-90 s | |
| EX5 | 3 | 20 | 60% | 4/2/1 | 0-90 s | |
| EX6 | 3 | 20 | 60% | 4/2/1 | 0-90 s | |
| PART 3: CORE EXERCISE | CARDIO | COOLDOWN | ||||||
| CORE EXERCISES | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| 1CORE | 1—4 | 12—20 | n/a | 4/2/1 | 0-90 s | |
| 2CORE | 1—4 | 12—20 | n/a | 4/2/1 | 0-90 s | |
| CARDIO | ||||||
| EXERCISE | DURATION | |||||
| 1CARDIO | 10—20 minutes | |||||
| COOLDOWN | ||||||
| EXERCISE | DURATION | |||||
| Stretching | 10—20 minutes | |||||
| SHOULDER | ||||
| STABILIZATION TEMPLATES | ||||
| CREATE YOUR WORKOUT | TRACK YOUR PROGRESS | ||||
| WEEK 1 |  | |||
| WEEK 2 | | |||
| WEEK 3 | | |||
| WEEK 4 | | |||
Strength Endurance Training
- This phase of training will involve compound sets of exercises. You will perform a moderate number of repetitions using heavier weights. It will help your body adapt to higher volume workouts while increasing your strength.
| Read more… | …Read less |
- The following numbers are what you will try to hit during your workouts each week.
- This weekly, month-long plan, is designed to help improve your muscle strength endurance.
| PROGRAM DURATION | 4 WEEKS | |||
| TRAINING STYLE | COMPOUND SETS | |||
| REST TIME | After 1st Exercise: 0 s
After 2nd Exercise: 60 s |
|||
| EXERCISE SPEED DURING | ECCENTRIC movement | ISOMETRIC | CONCENTRIC | |
| MUSCLE | ➠ | lengthens | no change | shortens |
| RESISTANCE EXERCISE | ||||
| 1st EXERCISE ** | 2 s | 0 s | 2 s | |
| 2nd EXERCISE ** | 4 s | 2 s | 1 s | |
| CORE EXERCISE | 3 s | 2 s | 1 s | |
EXAMPLE ROUTINE
|
||||
| RESISTANCE EXERCISE |
| BEGINNER | NUMBER OF SHOULDER EXERCISES
2 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| COMPOUND SETS | 2 | 2 | 2 | 2 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #4 |
12 12 |
12 12 |
10 10 |
10 10 |
| INTENSITY (__% × 1RM ) | 70% | 70% | 75% | 75% |
| RESISTANCE EXERCISE |
| INTERMEDIATE | NUMBER OF SHOULDER EXERCISES
3 — 4 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| COMPOUND SETS | 2 | 3 | 3 | 4 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #4 |
12 12 |
10 10 |
8 8 |
8 8 |
|
Exercise #2 Exercise #5 |
12 12 |
10 10 |
8 8 |
8 8 |
| INTENSITY (__% × 1RM ) | 70% | 75% | 80% | 80% |
| RESISTANCE EXERCISE |
| ADVANCED | NUMBER OF SHOULDER EXERCISES
4 + |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| COMPOUND SETS | 3 | 3 | 4 | 4 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #4 |
12 12 |
10 10 |
8 8 |
8 8 |
|
Exercise #2 Exercise #5 |
12 12 |
10 10 |
8 8 |
8 8 |
|
Exercise #3 Exercise #6 |
12 12 |
10 10 |
8 8 |
8 8 |
| INTENSITY (__% × 1RM ) | 70% | 75% | 80% | 80% |
|
EXAMPLE WEEK 1 STRENGTH ENDURANCE WORKOUT |
||||||
| GENERAL WARM-UP | 10-15 minutes (dynamic stretching/foam roll/walking, etc.) | |||||
| PART 1: WARM-UP SETS | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| Pike Push-Up | 1-2 | 12 | BW only | 4/2/1 | 60 s | |
| Arnold Press | 1-2 | 12 | 50% 1RM | 4/2/1 | 60 s | |
| PART 2: RESISTANCE EXERCISE — COMPOUND SETS | ||||||
| BEGINNER LEVEL
Perform the following Exercise # (s) from today’s list. |
||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX1 | 2 | 12 | 70% | 2/0/2 | 0 s | |
| EX4 | 12 | 70% | 4/2/1 | 60 s | ||
| INTERMEDIATE
Perform the following Exercise # (s) from today’s list. |
||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX1 | 2 | 12 | 70% | 2/0/2 | 0 s | |
| EX4 | 12 | 70% | 4/2/1 | 60 s | ||
| EX2 | 2 | 12 | 70% | 2/0/2 | 0 s | |
| EX5 | 12 | 70% | 4/2/1 | 60 s | ||
| ADVANCED
Perform the following Exercise # (s) from today’s list. |
||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX1 | 3 | 12 | 70% | 2/0/2 | 0 s | |
| EX4 | 12 | 70% | 4/2/1 | 60 s | ||
| EX2 | 3 | 12 | 70% | 2/0/2 | 0 s | |
| EX5 | 12 | 70% | 4/2/1 | 60 s | ||
| EX3 | 3 | 12 | 70% | 2/0/2 | 0 s | |
| EX6 | 12 | 70% | 4/2/1 | 60 s | ||
| PART 3: CORE EXERCISE | CARDIO | COOLDOWN | ||||||
| CORE EXERCISES | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| 1CORE | 1—4 | 8—12 | n/a | 3/2/1 | 0-60 s | |
| 2CORE | 1—4 | 8—12 | n/a | 3/2/1 | 0-60 s | |
| CARDIO | ||||||
| EXERCISE | DURATION | |||||
| 1CARDIO | 10—20 minutes | |||||
| COOLDOWN | ||||||
| EXERCISE | DURATION | |||||
| Stretching | 10—20 minutes | |||||
| SHOULDER | ||||
| STRENGTH ENDURANCE TEMPLATES | ||||
| CREATE YOUR WORKOUT | TRACK YOUR PROGRESS | ||||
| WEEK 1 | | |||
| WEEK 2 | | |||
| WEEK 3 | | |||
| WEEK 4 | | |||
Hypertrophy Training
- This phase of training will help to increase your muscle size & strength. This is done by increasing the number of sets you perform while increasing the amount of resistance used. The amount of reps for each set will be moderate to low.
| Read more… | …Read less |
- The following numbers are what you will try to hit during your workouts each week.
- This weekly, month-long plan, is designed to help improve your muscle hypertrophy (size & growth).
| PROGRAM DURATION | 4 WEEKS | |||
| TRAINING STYLE | SINGLE EXERCISES
MULTIPLE SETS |
|||
| REST TIME | After Finishing Each Set
0 — 60 seconds |
|||
| EXERCISE SPEED DURING | ECCENTRIC movement | ISOMETRIC | CONCENTRIC | |
| MUSCLE | ➠ | lengthens | no change | shortens |
| RESISTANCE EXERCISE *** | 2 s | 0 s | 2 s | |
| CORE EXERCISE | 3 s | 2 s | 1 s | |
-
- Seated Arnold Press
- 3 Sets; 12 Reps/Set
- You will perform 12 reps of a Seated Arnold Press.
From starting position for each repetition, you will take 2 seconds to press the dumbbells up to the top (concentric muscle contraction), no pause in that position (isometric muscle contraction), and then 2 seconds lower the dumbbells back to starting position (eccentric muscle contraction).Rest 60 seconds or less, then repeat the exercise.
| RESISTANCE TRAINING |
| BEGINNER | NUMBER OF SHOULDER EXERCISES
2 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| SETS | 3 | 3 | 4 | 4 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #2 |
12 12 |
12 12 |
10 10 |
10 10 |
| INTENSITY (__% × 1RM ) | 75% | 75% | 80% | 80% |
| RESISTANCE TRAINING |
| INTERMEDIATE | NUMBER OF SHOULDER EXERCISES
3 — 4 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| SETS | 3 | 3 | 4 | 5 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #2 Exercise #3 Exercise #4 |
12 12 12 12 |
10 10 10 10 |
8 8 8 8 |
6 6 6 6 |
| INTENSITY (__% × 1RM ) | 75% | 80% | 80% | 85% |
| RESISTANCE TRAINING |
| ADVANCED | NUMBER OF SHOULDER EXERCISES
4 + |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| SETS | 3 | 4 | 5 | 5 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #2 Exercise #3 Exercise #4 Exercise #5 Exercise #6 |
12 12 12 12 12 12 |
10 10 10 10 10 10 |
6 6 6 6 6 6 |
6 6 6 6 6 6 |
| INTENSITY (__% × 1RM ) | 75% | 80% | 85% | 85% |
|
EXAMPLE WEEK 1 HYPERTROPHY WORKOUT |
||||||
| GENERAL WARM-UP | 10-15 minutes (dynamic stretching/foam roll/walking, etc.) | |||||
| PART 1: WARM-UP SETS | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| Standard Push-Up | 1-2 | 12 | BW only | 4/2/1 | 60 s | |
| BB Bench Press | 1-2 | 12 | 50% 1RM | 4/2/1 | 60 s | |
| PART 2: RESISTANCE EXERCISE | MULTIPLE SETS | ||||||
| BEGINNER LEVEL Perform the following Exercise # (s) from today’s list. | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX1 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| EX2 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| INTERMEDIATE Perform the following Exercise # (s) from today’s list. | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX1 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| EX2 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| EX3 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| EX4 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| ADVANCED Perform the following Exercise # (s) from today’s list. | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX1 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| EX2 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| EX3 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| EX4 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| EX5 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| EX6 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| PART 3: CORE EXERCISES | CARDIO | COOLDOWN | ||||||
| CORE EXERCISES | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| 1CORE | 1—4 | 8—12 | n/a | 3/2/1 | 0-60 s | |
| 2CORE | 1—4 | 8—12 | n/a | 3/2/1 | 0-60 s | |
| CARDIO | ||||||
| EXERCISE | DURATION | |||||
| 1CARDIO | 10—20 minutes | |||||
| COOLDOWN | ||||||
| EXERCISE | DURATION | |||||
| Stretching | 10—20 minutes | |||||
| SHOULDER | ||||
| HYPERTROPHY TEMPLATES | ||||
| CREATE YOUR WORKOUT — TRACK YOUR PROGRESS | ||||
| WEEK 1 | | |||
| WEEK 2 | | |||
| WEEK 3 | | |||
| WEEK 4 | | |||
Max Strength Training
- This phase of training will help to increase the maximum amount of force your body can exert. There will be more sets, but less reps per set using much heavier weights.
| Read more… | …Read less |
- The following numbers are what you will try to hit during your workouts each week.
- This weekly, month-long plan, is designed to help improve your muscle max strength.
| PROGRAM DURATION | 4 WEEKS | |||
| TRAINING STYLE | SINGLE EXERCISE
MULTIPLE SETS |
|||
| REST TIME | After Finishing Each Exercise
3-5 minutes |
|||
| EXERCISE SPEED DURING | ECCENTRIC movement | ISOMETRIC | CONCENTRIC | |
| MUSCLE | ➠ | lengthens | no change | shortens |
| RESISTANCE EXERCISE **** | X | X | X | |
| CORE EXERCISE | 1 s | 1 s | 1 s | |
EXAMPLE EXERCISE ROUTINE
|
||||
| NOTE: X = Perform each repetition as fast as possible while maintaining control. | ||||
| RESISTANCE EXERCISE |
| BEGINNER | NUMBER OF SHOULDER EXERCISES
2 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| SETS | 4 | 4 | 5 | 5 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #2 |
5 5 |
5 5 |
4 4 |
4 4 |
| INTENSITY (__% × 1RM ) | 85% | 85% | 87% | 89% |
| RESISTANCE EXERCISE |
| INTERMEDIATE | NUMBER OF SHOULDER EXERCISES
3 — 4 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| SETS | 4 | 5 | 5 | 6 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #2 Exercise #3 Exercise #4 |
5 5 5 5 |
5 5 5 5 |
4 4 4 4 |
3 3 3 3 |
| INTENSITY (__% × 1RM ) | 85% | 85% | 88% | 91% |
| RESISTANCE EXERCISE |
| ADVANCED | NUMBER OF SHOULDER EXERCISES
4 + |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| SETS | 4 | 5 | 6 | 6 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #2 Exercise #3 Exercise #4 Exercise #5 Exercise #6 |
5 5 5 5 5 5 |
4 4 4 4 4 4 |
3 3 3 3 3 3 |
2 2 2 2 2 2 |
| INTENSITY (__% × 1RM ) | 85% | 88% | 91% | 94% |
|
EXAMPLE WEEK 1 MAX STRENGTH WORKOUT |
||||||
| GENERAL WARM-UP | 10-15 minutes (dynamic stretching/foam roll/walking, etc.) | |||||
| PART 1: WARM-UP SETS | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| Standard Push-Up | 1-2 | 12 | BW only | 4/2/1 | 60 s | |
| BB Bench Press | 1-2 | 12 | 50% 1RM | 4/2/1 | 60 s | |
| PART 2: RESISTANCE EXERCISE — MULTIPLE SETS | ||||||
| BEGINNER LEVEL Perform the following Exercise # (s) from today’s list. | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX1 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| EX2 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| INTERMEDIATE Perform the following Exercise # (s) from today’s list. | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX1 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| EX2 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| EX3 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| EX4 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| ADVANCED Perform the following Exercise # (s) from today’s list. | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX1 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| EX2 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| EX3 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| EX4 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| EX5 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| EX6 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| PART 3: CORE EXERCISE | CARDIO | COOLDOWN | ||||||
| CORE EXERCISES | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| 1CORE | 1—4 | 8—12 | n/a | 1/1/1 | 0-60 s | |
| 2CORE | 1—4 | 8—12 | n/a | 1/1/1 | 0-60 s | |
| CARDIO | ||||||
| EXERCISE | DURATION | |||||
| 1CARDIO | 10—20 minutes | |||||
| COOLDOWN | ||||||
| EXERCISE | DURATION | |||||
| Stretching | 10—20 minutes | |||||
| SHOULDER | ||||
| MAX STRENGTH TEMPLATES | ||||
| CREATE YOUR WORKOUT — TRACK YOUR PROGRESS | ||||
| WEEK 1 | | |||
| WEEK 2 | | |||
| WEEK 3 | | |||
| WEEK 4 | | |||
Power Training
- This phase of training typically involves compound sets to help improve your explosiveness. Power workouts will combine a Strength focused exercise (less reps using a heavier weight) with a Power focused exercise (more reps using a lighter weight) for each body part. During each set, the goal will be to apply the maximum amount of force as fast as possible. It is based on the idea that Strength + Speed = Power.
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- The following numbers are what you will try to hit during your workouts each week.
- This weekly, month-long plan, is designed to help improve your muscle power.
| TRAINING STYLE | COMPOUND SETS | |||
| REST TIME | After 1st Exercise: 0 s
After 2nd Exercise: 60 s |
|||
| EXERCISE SPEED DURING | ECCENTRIC movement | ISOMETRIC | CONCENTRIC | |
| MUSCLE | ➠ | lengthens | no change | shortens |
| RESISTANCE EXERCISE | ||||
| 1st EXERCISE ** | X | X | X | |
| 2nd EXERCISE ** | X | X | X | |
| CORE EXERCISE | X | X | X | |
EXAMPLE EXERCISE ROUTINE
|
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| NOTE: X = Perform each repetition as fast as possible while maintaining control. | ||||
| RESISTANCE EXERCISE |
| BEGINNER | NUMBER OF SHOULDER EXERCISES
2 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| COMPOUND SETS | 3 | 3 | 4 | 4 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #4 |
5 10 |
5 10 |
4 10 |
4 8 |
| INTENSITY | ||||
| 1st Exercise | 85% 1RM | 85% | 89% | 91% |
| 2nd Exercise | 2% of BW | 4% | 6% | 8% |
| OR | ||||
| 30% 1RM | 35% | 40% | 45% | |
| RESISTANCE EXERCISE |
| INTERMEDIATE | NUMBER OF SHOULDER EXERCISES
3 — 4 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| COMPOUND SETS | 3 | 4 | 4 | 5 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #4 |
5 10 |
4 10 |
4 8 |
3 8 |
|
Exercise #2 Exercise #5 |
5 10 |
4 10 |
4 8 |
3 8 |
| INTENSITY | ||||
| 1st Exercise | 85% 1RM | 89% | 89% | 93% |
| 2nd Exercise | 2% of BW | 4% | 6% | 8% |
| OR | ||||
| 30% 1RM | 35% | 40% | 45% | |
| RESISTANCE EXERCISE |
| ADVANCED | NUMBER OF SHOULDER EXERCISES
4 + |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| COMPOUND SETS | 3 | 4 | 5 | 5 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #4 |
5 10 |
4 10 |
3 8 |
2 6 |
|
Exercise #2 Exercise #5 |
5 10 |
4 10 |
3 8 |
2 6 |
|
Exercise #3 Exercise #6 |
5 10 |
4 10 |
3 8 |
2 6 |
| INTENSITY | ||||
| 1st Exercise | 85% 1RM | 89% | 93% | 95% |
| 2nd Exercise | 2% of BW | 4% | 6% | 8% |
| OR | ||||
| 30% 1RM | 35% | 40% | 45% | |
|
EXAMPLE WEEK 1 POWER WORKOUT |
||||||
| GENERAL WARM-UP | 10-15 minutes (dynamic stretching/foam roll/walking, etc.) | |||||
| PART 1: WARM-UP SETS | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| Standard Push-Up | 1-2 | 12 | BW only | 4/2/1 | 60 s | |
| BB Bench Press | 1-2 | 12 | 50% 1RM | 4/2/1 | 60 s | |
| PART 2: RESISTANCE EXERCISE — COMPOUND SETS | ||||||
| BEGINNER LEVEL Perform the following Exercise # (s) from today’s list. | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX1 | 3 | 5 | 85% 1RM | X/X/X | 0 s | |
| EX4 | 10 | 2% of BW | X/X/X | 2 min | ||
| INTERMEDIATE Perform the following Exercise # (s) from today’s list. | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX1 | 3 | 5 | 85% 1RM | X/X/X | 0 s | |
| EX4 | 10 | 2% of BW | X/X/X | 2 min | ||
| EX2 | 3 | 5 | 85% 1RM | X/X/X | 0 s | |
| EX5 | 10 | 2% of BW | X/X/X | 2 min | ||
| ADVANCED Perform the following Exercise # (s) from today’s list. | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX1 | 3 | 5 | 85% 1RM | X/X/X | 0 s | |
| EX4 | 10 | 2% of BW | X/X/X | 2 min | ||
| EX2 | 3 | 5 | 85% 1RM | X/X/X | 0 s | |
| EX5 | 10 | 2% of BW | X/X/X | 2 min | ||
| EX3 | 3 | 5 | 85% 1RM | X/X/X | 0 s | |
| EX6 | 10 | 2% of BW | X/X/X | 2 min | ||
| PART 3: CORE EXERCISE | CARDIO | COOLDOWN | ||||||
| CORE EXERCISES | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| 1CORE | 1—4 | 8—12 | n/a | X/X/X | 0-60 s | |
| 2CORE | 1—4 | 8—12 | n/a | X/X/X | 0-60 s | |
| CARDIO | ||||||
| EXERCISE | DURATION | |||||
| 1CARDIO | 10—20 minutes | |||||
| COOLDOWN | ||||||
| EXERCISE | DURATION | |||||
| Stretching | 10—20 minutes | |||||
| SHOULDER | ||||
| POWER TEMPLATES | ||||
| CREATE YOUR WORKOUT — TRACK YOUR PROGRESS | ||||
| WEEK 1 | | |||
| WEEK 2 | | |||
| WEEK 3 | | |||
| WEEK 4 | | |||