Muscleup, Ring Muscleup and Handstand Pushups Training Plan

I wrote a post a couple of weeks ago detailing my new training plan which I have been using for a few months now. I’d like to follow that up by writing down some of the training plans that my bootcampers and I follow. I’ll start with my Tuesday training plan which is the Muscleup, Ring muscleup and Handstand Pushups training plan.

Warmup and Active Stretching
I start by rolling using the rumble roller before following this up with 20s each of Convict Conditioning 2 trifecta. Finally I do the exercises shown in the excellent video by Max Shank.

Hard Sets (2 x 1-5 reps)
These exercises are all performed one after the other with a short rest in-between before returning to the first exercise and repeating.

  • Bar Muscleup (Can currently only do 1 in a row)
  • Handstand Pushups (PB is 4 in a row)
  • Ring Muscleups (PB is 2 in a row)
Once I can reach 5 of any of these exercises I will move onto a slightly more difficult variation.
Working Sets (4 x 5 reps)
As detailed in my training plan, I train for strength over muscle mass so for these sets I opt for 4 x 5 rather than 2 x 12. Again I do them in order with a short rest before moving onto the next exercise.
  • Explosive Kipping Pullups – I aim to get my hands off the bar as high as I can here, with the goal to be able to get a clap in there eventually.
  • 3/4 Handstand Pushups – This leaves me a couple of inches off the ground and is significantly easier than full range handstand pushups.
  • Straight dips – The aim here is to get as low as possible whilst still being able to get back up, I can currentely get my chin down to the bar. This exercise is aimed to help my eventually be able to do a negative slow muscleup.
I finish with Isometric pullups which you can see a video from last year of here, I have since improved on this significantly, I’ll see if I can get a follow up video in the next few weeks.
Finally I do isometric pushups which I am now doing close hand.
I’ll follow this post with a training plan that Yury one of my mates follows, which is just couple of levels below this one.
Below is a video of my latest handstand pushups, though this time performed in my lounge rather than the park.
By | 2015-03-23T06:41:11+00:00 January 19th, 2014|Handstands, Muscleup, Ring Muscle Up, Training Plan|0 Comments

About the Author:

Dave Mace is the founder and head coach of Maximum Potential Calisthenics. He takes great pleasure in motivating and inspiring others to succeed with their own bodyweight training. Success for him is measured in helping others (and himself) to achieve their maximum potential and perform feats of strength that you once thought were impossible!