Q&A: 90° HSPU Programming, Skills and Bulking + more (Sthenics Podcast #6)

Step-by-Step Tutorial: How to Optimize Your Training Based on the Sthenics Podcast #6

1. Understanding Your Training Goals

   • Determine your training goals, whether it's improving specific skills, gaining muscle mass, or maintaining certain movements during a bulk.

2. Training Progression

   • Start with a moderate number of sets per week for skills training, typically around 6-8 sets, and gradually increase based on your progress and recovery.

3. Skill-Specific Training

   • Focus on skill-specific exercises such as handstand push-ups or planche push-ups based on your training goals and skill level.

4. Balancing Unilateral Exercises

   • Work on ankle mobility and balance for unilateral exercises like pistol squats, incorporating ankle mobility exercises and bottom holds to improve technique and balance.

5. Programming: Percentage vs. RPE Work

   • Consider using a combination of percentage-based training and Rate of Perceived Exertion (RPE) to tailor your training intensity and volume to your individual needs and progress.

6. Wrist Wraps Usage

   • Use wrist wraps sparingly, only if you experience wrist pain or discomfort during specific movements, and focus on addressing the root cause of the issue through wrist strengthening exercises and proper form.

7. Maintaining Skills During Bulking

   • Adjust your training volume and focus on maintaining skills during a bulk by starting with a higher volume and gradually reducing it as needed to prevent technique degradation.

8. Customized Percentage Table

   • Create a personalized percentage table based on your one-rep max and the maximum reps you can perform at different percentages, allowing for more accurate programming and progression.

9. Balancing Strength and Skill Training

   • Balance strength training with skill-specific exercises to optimize muscle gains and skill development while ensuring proper recovery and injury prevention.

10. Consistent Monitoring and Adaptation

• Continuously monitor your progress, listen to your body, and adapt your training based on how you feel each day to optimize performance and prevent overtraining.

By following these steps and guidelines from the Sthenics Podcast #6, you can tailor your training program to align with your goals, improve your skills, and optimize your overall performance effectively.