Calisthenics skills
Hybrid Skills 1
Give your muscle-up and handstand training a plan.
This 12-week program combines focused skill practice with accessory strength work. Three four-week blocks vary volume and intensity while helping you manage training effort and recovery.
Available in SSC membership.
Start your SSC free trial ↗One membership. Training, education and community.
What you’ll work on
- Muscle-up speed and coordination
- Handstand push-up progressions
- Handstand balance and core stability
- Tendon conditioning and controlled isometric work
Your starting point
You should be able to consistently hold a 15–20 second handstand and have a solid foundation in pulling and pressing. Be ready to assess your repetitions in reserve (RIR) honestly.
Equipment you’ll need
- Pull-up bar and/or rings for muscle-ups
- Wall space or parallettes for handstands
- Standard weights for accessory exercises
How to use the program
Choose your training and recovery days. Progress difficulty using RIR and self-assessment, with SSC Standards and SSC Solutions assessments supporting your training.
The Structural Strength Collective
One membership. Start with a free trial.
Train with Jake Williams, a sports chiropractor. SSC brings together the available training programs, practical courses, weekly Q&As, member movement reviews and community support. Track your workouts in the included SSC web app.
Available in SSC membership.
Start your SSC free trial ↗See Skool for the current library, membership price and free trial details.