GRIP TRAINING TEMPLATES

When learning to handstand, or even trying to push your handbalancing practice to the next level, it is common to experience some discomfort in the wrists, forearms and elbows. Learning early on to recognise the difference between DOMS (delayed onset muscle soreness) and overuse is an important skill.

Giving yourself permission to skip a day of training here and there is a valuable mindset to cultivate. Taking a few days off here and there to recover is better than ignoring first signs of overuse and then having to deal with tendonitis for a few months.

The program consists of two phases. Each phase is done for 4 weeks, after which we suggest taking 4 weeks off between the first and second phase and then taking a break of 2-3 months before repeating. If you want, you can keep cycling them month on, month off for the whole time, but we find that doing this work 1-2 times a year to be sufficient for most.

This program is best trained twice a week, leaving a three to four day gap between sessions. It is best done after training and on the same day as your handbalance training.

Program Templates

Below we have separated the training templates from the full manual for ease of access. It contains everything you need to know about training the program templates, and when to progress from phase 1 to phase 2.