Handstand Push-up Program

This program is designed to get athletes from 0-5 reps and get them into the double digit range. Scaling is always encouraged and the difficulty of the program can easily be
modified by the athlete or coach. This template is designed to be printed so you can keep track of your progress by writing notes, reps, measurements, times, weights, etc..
Good luck!

Week 1 Week 2
Day Movement Rep Scheme Remarks Athlete Notes Day Movement Rep Scheme Remarks Athlete Notes
Scale this by elevating feet onto
a box or in a manner that does
As few sets as possible.
Monday not reduce the normal range of
Handstand Push-ups 1 max set Monday Handstand Push-ups 20 reps Replicate the same set-up as
(Test Day) motion. If you cannot do 10
on test day.
regular HSPU, scale such that
you can.

Begin on the floor face down

with your feet against a wall. These are regular barbell push
3 max sets at 65%
Push up and climb your feet up presses. Focus on a strong hip
Wall Walks 10 reps for time Push Press bodyweight, rest 2-3
the wall until your nose and extension to mimic the
minutes
toes are touching the wall. Walk requirement against the wall.
back down under control.

Kick up into a handstand Kick up into a handstand

against the wall and lower against the wall and lower
Wednesday HSPU Negatives 20 reps
yourself as slowly as possible,
Wednesday HSPU Negatives 25 reps
yourself as slowly as possible,
ending in a tripod position. ending in a tripod position.

Choose a difficulty that allows Scale with a band or assistance

Inverted Rows 3 max sets, rest as
3 max sets, rest as needed you to perform 10+ reps each Strict Pull-ups if needed to ensure you can get
(Barbell or Ring) needed
round. 10 or so reps each round.

Perform 30 reps in as few sets Perform 40 reps in as few sets

as possible. Scale such that as possible. Scale such that
Push-Ups 30 Reps Push-Ups 40 Reps
you can perform at least 5 reps you can perform at least 5 reps
per set. per set.
Use 25% of your best strict
4 max sets at 50% Standing Barbell strict press
4 max sets, rest 2-3 press in each hand (e.g. a 100
Friday Strict Press bodyweight, rest 2-3 out of a rack. Looking for >10 Friday Strict Dumbbell Press minutes lbs Press = 25lb DBs in each
minutes reps on each set hand). Looking for >10 reps/set.
3 sets of max duration, rest Maintain a strong hollow Choose a DB weight that is
Single Arm Dumbbell Waiter
Handstand Holds as needed between position and hold upside-down 1:00 x 3 per arm challenging but allows you to
Walks
attempts for as long as possible. walk with it overhead for 1:00.

Week 3 Week 4
Day Movement Rep Scheme Remarks Athlete Notes Day Movement Rep Scheme Remarks Athlete Notes
As few sets as possible. Either As few sets as possible. Either
maintain or make these more maintain or make these more
Monday Handstand Push-ups 30 reps
challenging than last week
Monday Handstand Push-ups 35 reps
challenging than last week
(bigger sets, less scaling, etc.) (bigger sets, less scaling, etc.)

Begin on the floor face down

with your feet against a wall.
3 max sets at 65-70% Try to get the same number of
Push up and climb your feet up
Wall Walks 15 reps for time Push Press bodyweight, rest 2-3 reps at a slightly heavier weight
the wall until your nose and
minutes than two weeks ago.
toes are touching the wall. Walk
back down under control.

Begin on the floor face down

with your feet against a wall.
Try to string multiple reps Push up and climb your feet up
Wednesday HSPU Negatives 30 reps
together if possible. Wednesday HSPU Negatives 35 reps
the wall until your nose and
toes are touching the wall. Walk
back down under control.

Either increase the difficulty Either increase the difficulty

Inverted Rows 3 max sets, rest as
3 max sets, rest as needed from week 1 or beat your score Strict Pull-ups from week 2 or beat your score
(Barbell or Ring) needed
with the same set-up. with the same set-up.
Perform 50 reps in as few sets Perform 60 reps in as few sets
as possible. Scale such that as possible. Scale such that
Push-Ups 50 Reps Push-Ups 60 Reps
you can perform at least 5 reps you can perform at least 5 reps
per set. per set.
4 max sets at 50%+ Try to get the same number of Replicate your week 1 test
Friday Strict Press bodyweight, rest 2-3 reps as week 1 at a SLIGHTLY exactly how it was done. If you
minutes heavier weight. tested with a scale but have
Friday
Handstand Push-ups 1 max set gained the ability to do regular
3 sets of max duration, rest
Try to accumulate more time
(Re-test Day) HSPU, perform the scaled test
Handstand Holds as needed between first, rest, and then do a max
under tension that week 1.
attempts set of regular HSPU.