Monthly training program
Working on duration (August):
Whether you’re working on commitment or longer holds, this program is for you.
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Name
Volume
3 sets per body area. Take your time here!
for time - this is the sweet spot
max hold x 3 sets for each
for time, at least 6 - 10 reps
Working on piking (August):
Whether you’re working on learning or refining the pikes, this program is for you.
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Name
Volume
Cues
Personal programs
Alicia
head here
Coach’s notes
b2w take off, silence, create chaos and recover
b2w take off, silence, create chaos and recover
flamingo kickup
timber planche recovery / cauterisation
→ falling towers
→ elevators
→ elevators
For next call:
→ hard vs soft finger pushing
→ OS soft bail FS regressions
→ hard vs soft finger pushing
→ OS soft bail FS regressions
Alex
Head here
Ayla
head here
Dorota
head here
Coach’s notes
finger pushing patterns: feathering the brakes and modulating
I shape (b2w and Fs) for heel -dominant hold
V shape still has the priority
V + half W 5 second hold C2W
I shape (b2w and Fs) for heel -dominant hold
V shape still has the priority
V + half W 5 second hold C2W
V → half W C2W off wall
- Silent hold practice → long holds with tense, quiet legs.
- Organic leg movement practice → allow natural wiggling and micro-adjustments in freestanding holds.
- Deliberate hip corrections at wall → recreate the freestanding corrections in a controlled wall context.
- Tuck overshoot drill → kick too far on purpose and bail freestanding to reduce undershooting fear.
Gabriele
head here
Henrike
Head here
Coach’s notes
C2W 11 to midday three variations:
- staggered leg (easier)
- straight pike to I
- small straddle to I
same straddle transition with less leg tension
Jana
Coach’s notes
Jess
Head here
Coach’s notes
Jacquie
Coach’s notes
Linda
Coach’s notes
flamingo / alignment kick up
Lynda
Head here
Rachel
Coach’s notes
Raoul
Sarah E.
Shivay
Wen
head here
Coach’s notes
⚠️ Stabilisation
Start with 3 - 5 sets of max push (remember piking or falling towers can help in that)
I. Alignment - Till it gets boringly easy
goal: 5 back to back successfully
Soft kick-ups shaping distance (V and I)
→ Frozen kick-up (shaping distance)
→ Double push kick-up (shaping distance)
II. Balance: the two patterns that need to be prioritised: double push and modulating
C2W take off with momentum : stabilise and hold for 5 seconds. Pick one of the following variations:
- lean on wall and push on front leg
- front leg extension
- elbows flexed + hand everted On wall → take off BY extending elbows and inverting hands → Stabilise
III. Timber recovery
B2W heel and everted → elbow bend slow extension into Sticking it
Bent elbow or everted hand max hold (mindful of inflammation)
B2w Suboptimal kick-up OS or US
Dessert
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