Foundation Strength
Build rows, push-ups, hangs and core control.
Training Programs
Choose the Progression That Matches Your Current Level.
Foundation strength, skill development, handstands, muscle-ups, lever work and competition preparation organised into clear pathways.
Training perspective
Program choice
The best training program is not the most advanced one. It is the one that matches current capacity. An athlete with five strict pull-ups needs a different muscle-up path from an athlete with fifteen explosive pull-ups. The same principle applies to handstands, levers and planche work.
Each program therefore starts with entry standards and clear progressions instead of assuming every athlete begins from the same place.
Page overview
Choose by readiness
Programs are grouped by current capacity, training goal and movement prerequisites rather than by how impressive the final skill looks.
Choose the right route
Pull & Dip Strength
Develop strict pull-ups and dips.
Handstand Path
Line, entries and balance.
Muscle-Up Path
Explosive pull, transition and dip.
Start where you can train cleanly
This section connects the page topic to practical bodyweight training decisions, progression quality and athlete development.
- Current strict reps
- Joint tolerance
- Training frequency
See how programs build
| Level | Main Goal | Typical Entry |
|---|---|---|
| Foundation | Basic strength | Beginner |
| Strength | Pull-ups + dips | 3–5 strict reps |
| Skills | Handstand / muscle-up | Strength benchmark |
| Performance | Advanced / competition | Consistent skills |
Different goals need different prerequisites
Handstand
Shoulder line, wrist tolerance and body control.
Front Lever
Straight-arm pull strength and hollow tension.
Planche
Straight-arm push strength and protraction.
Use enough volume to progress without losing quality
This section connects the page topic to practical bodyweight training decisions, progression quality and athlete development.
- Primary strength
- Skill practice
- Accessory mobility
Match the plan to the athlete
New Athlete
Needs foundations and confidence.
Developing Athlete
Has basic reps and wants skills.
Advanced Athlete
Needs specific progression or performance structure.
Ready for the next training step?
Book a trial, assessment or coaching conversation and we will recommend the right next progression.
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