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Jim Bathurst
Strength Skills:
Complementary Combinations
The one arm push press will also allow the arm and
shoulder to experience a higher load and degree of
tension, which is essential for controlling the negative
motion of any one arm handstand pushup work.
Of all the skills discussed so far, the iron cross will be one
that requires the largest amount of specific skill training
in comparison to its weight training complements. This
is due to the highly unique activation and synergy of
the muscles of the upper body.
You may also practice these skills on the off days for
10-15 minutes. I’ve found that such small blocks of time
taken on your rest days to mesh well without interfering
with recovery.
Balancing Skills
Monday – Upper
Weighted dips
Front lever
Tuesday - Lower
Handstand work
Weighted squats
Weighted lunges
Thursday – Upper
Planche
Weighted Pullups
Friday - Lower
Handstand work
Pistols
Deadlift
Monday
Bench press Wall Ball
Chin-ups
Lunges
Olympic Lifting and High
Tuesday Intensity Interval Training
Handstands throughout day
When working the Olympic lifts, High Intensity Interval
Wednesday Training, or any other training modality that stresses the
Military Press
One Arm Rows
whole body at once, the bodyweight exercises can
Deadlift be integrated in several additional ways. Whichever
you pick, care must be taken to track total volume
Thursday and allow for adequate recovery.
Handstands throughout day
One way to handle things is an AM/PM split where the
Friday total body workout is done in one half of the day, and
Planche Holds the bodyweight skills done in the second half. This will
Muscle-Ups
Front Squat
allow for sufficient time to rest and recover between
sessions. Keep in mind, though, that some level of fa-
You can devote as much or as little time to the body- tigue will still exist. Placing an Olympic lifting session as
weight skills as you want. In the example above, the first workout in the day will help prevent any body-
there’s only one workout containing bodyweight skills, weight skill work (done several hours later) from fatigu-
with handstand work done on the off days. You could ing the muscles and affecting power and technique.
just as easily include different bodyweight skills in two On the other hand, a high intensity interval training
workouts, or even once every two weeks. The decision session may be best placed as the second workout in
will be based on your goals. the day, so that strength is not compromised for the
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