The secret to elite movement.
Consistency and patience. There said it, the secret is out.
Summer is on the horizon, every day brings more sunlight, more outdoors time. For me and probably you, this brings with it renewed enthusiasm to chase down those goals and keep life moving in the direction you want. This week I am going to talk about your daily practice. Why it’s so important and what you can do to make your bodyweight movement goals a reality.
Here’s the thing, almost all the elite body weight movements are simply an expression of the strength and mobility you build through the relentless pursue to making the basics more perfect. So with that in mind, I will outline some common goals and daily movement practices that will help prepare your mind and body for the next level movements you are chasing.
If any of these goals appeal to you - read on :
- Free standing handstand
- Muscle up
- Front lever
Finally - there is a secret to these achieving these movements. Consistency. That;’s it. So when you watch someone kick into an effortless handstand or float up above the rings, what you are really seeing is the physical manifestation of patience and consistent practice. The elite skills are reserved for only the most patient and relentless practitioners.
Free standing handstand
Expect to spend 15 - 30 min per day, at least 6 days per week for the best part of a year to achieve this difficult skill.
- Stretch your shoulders
- Prepare your wrists - https://movementco.com.au/happy-wrists-happy-handstand/
- Hollow body - work towards 5 sets of 1 min, untill this is easy
- Get upside down - Chest to wall handstand hold, work towards 5 sets of 1 min. Eventually this will feel easy, now you are strong enough to move away from the wall
- Bodyline drill - what's this? See Coach Harry.
Expect to spend 30 mins every second day (no more than every 48 hours) working on the raw strength requirements for this movement
- False grip pull ups and dips - 5 sets of 5 reps
- Ring support - work towards sets of 30 seconds
- Stretch you arms in extension - as often as possible
Expect to spend 30 mins every second day (no more than every 48 hours) working on the core, back and shoulder strength requirements for this movement. The front lever is a very honest expression of strength, there is a very low skill component and a very high strength requirement
- Hollow body - work towards 5 sets of 1 min, until this is easy
- Dragon flag - sets of 10 reps in full position in the end goal
- Skin the cat - work toward unbroken sets of 5 reps becoming easy
- Tuck lever - 10 or more sets of static tuck lever hold, at sets as you become stronger
Expect to spend 30 mins every second day (no more than every 48 hours) working on the core, shoulder strength requirements for this movement. The planche is a very honest expression of strength, there is a very low skill component and a very high strength requirement
- Wrists (every day) - https://movementco.com.au/happy-wrists-happy-handstand/
- Planche lean or planck - until 5 sets of 30 seconds hold is easy
- Straight arm pushups, your scapular need to be stronger, no - stronger still
- Banded tuck planche - if you don’t know what this is, hit up one of the coaches or check out this blog post: https://movementco.com.au/planche-for-beginners/
So that’s about it, relentlessly pursue mastery of the basics in a patient, aware, manner and the world will be yours!
See you in class