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23/08/2026

first 3 mesocycles with us.

I’ll start off by saying that progress like this is rare (to the contrary of what insta makes you believe). Chaimae is an extraordinary athlete, following everything in the plan perfectly. She can hold back on RIRs (usually at least) when she needs to, and push when she has to. She hasn’t skipped a single session in three 4–5 week mesocycles. She has done her mobility work. And she’s extremely good at applying the cues, rewatching the weekly feedbacks multiple times and making an incredible effort to give it all. All this of course aided by a good base (she came from a little break when she started) and genetics on her side.

In just a few months we reached easy clean MUs, beautiful solid one-leg advanced tuck front levers and front lever pulls (extremely rare with this form). Her weakest lifts — pike push-ups and handstand in general — got more solid with a cleaner line: we went from 0 full ROM to multiple normal ROM, weighted normal ROM and 2 full ROM pikes, and improved from 0 to 1 and then to 3 belly-to-wall HSPUs in the shortest time. Free HSPUs are around the corner.

It’s always a pleasure to work with such motivated and dedicated individuals. The results speak for themselves.

If you are looking for next level online coaching, with weekly video feedbacks and adaptations of your training plan, follow the link in BIO or contact us directly in order to get all the information!

Try out our Training tracker TrainLog (free)

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18/08/2026

Full podcast episode on YouTube

If you are looking for next level online coaching, with weekly video feedbacks and adaptations of your training plan, follow the link in BIO or contact us directly in order to get all the information!

Try out our Training tracker for FREE!





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30/07/2026

Back with another HSPU compilation from the last few weeks. đź’Ş

A mix of first Handstand Push-Ups, early work towards elevators and 90° HSPUs.

Sammy Dinneen with some very deep HSPUs. We still need to build a bit more biceps strength, but that elevator is getting very close. Right now we’re only doing 3 sets per week, mainly getting used to the increased depth while most of the focus stays on 90° HSPU progress.

marc with his cleanest deep HSPUs yet. Precise cueing, smart intensity management, and the right accessory work have made a massive difference. We’re also getting very close to his first 90° HSPU at a bodyweight of 86 kg.

Karl with his first parallel bar HSPU. While Karl is incredibly gifted when it comes to pulling (27.5 kg muscle-up with no specific training, 10+ second full front lever, front lever pull-ups...), pressing has always been his weak point. We started coaching  Karl while managing shoulder pain, and have gradually built him up to his first HSPUs alongside a solid advanced tuck planche. Exciting things ahead.

Chris just unlocked his first Handstand Push-Up. Negatives came quite naturally to him, but he was missing the strength base in his pike push-ups to complete the full movement. We focused on building that foundation with weighted pike push-ups while splitting the skill into two parts: controlled negatives and concentric-only reps from the bottom. This is the result.

Carlo P. Las Marias Deep HSPU tests for the next meso. Although he had done them before, we spent the first two mesocycles improving his standard ROM and floor HSPUs. both of which needed a lot of technical work, while also addressing the mobility required for a more open, stable handstand. Now we’re finally ready to train deep HSPUs directly, and we expect progress to come quickly.

Over 100 athletes have now learned their first Handstand Push-Up through our coaching, and seeing these milestones never gets old. More to come in Part 2.

If you are looking for next level online coaching, with weekly video feedbacks and adaptations of your training plan, follow the link in BIO or contact us directly in order to get all the information!

22/07/2026

Training structure is person dependent, thats why you always adapt it to fit the clients needs and abilities.

If you have enjoyed this short snippet make sure to check out the full video on our Youtube channel, which is out NOW!

If you are looking for next level online coaching, with weekly video feedbacks and adaptations of your training plan, follow the link in BIO or contact us directly in order to get all the information!

Try out our Training tracker for FREE!



06/07/2026

Eduard’s progress.
After being stuck for years, just after half a year of work Eduard reached some of his biggest goals

Full frontlever (solid holds)
A front lever raise/pull
From barely holding a handstand with super closed shoulders to his first Hspus.

By this time we have coached hundreds of athletes of all ages to their first Hspu, frontlever and planche. What are you waiting for?

If you are looking for next level online coaching, with weekly video feedbacks and adaptations of your training plan, follow the link in BIO or contact us directly in order to get all the information!

Try out our Training tracker for FREE!



athlete vienna streetworkout calisthenics training workout fitness fit healthy acrobatics gymnastics handstand

01/07/2026

April / May 2027

We are happy to anounce tha tafter the incredible response to our first retreat in Bali, we’re excited to begin planning the next experience with and

Join the mailing list to stay updated and get early access when spots open.

‼️Link in Bio‼️

Spend one transformative week immersed in:

Structured periodization for weighted training and skill development - combining theory with hands-on practice

Structured flexibility work: Front Split, Pancake, Middle Split, Overhead Mobility, compression strength for presses.

Clear, practical insights into biomechanics and anatomy to carry and apply concepts into your practice.

A shared experience of living, learning, and training together, complemented by hiking, surfing, and time to recharge

28/06/2026

.kite 's handstand and Hspu improvements. Mike had already a very decent Handstand before starting with us. With some activation drills it got much better quickly. Improving elevation and some opening drills lead to the line he currently has. A lot of work has been done to strengthen the shoulders and it shows in his 90 degree hspu- which went from a hspu with a bit more lean to a proper 90 degree hspu.

If you are looking for next level online coaching, with weekly video feedbacks and adaptations of your training plan, follow the link in BIO or contact us directly in order to get all the information!

Try out our Training tracker for FREE!



24/06/2026

Why proper form is the KEY to learning and progressing in calisthenics.

If you have enjoyed this short snippet make sure to check out the full video on our Youtube channel, which is out NOW!

If you are looking for next level online coaching, with weekly video feedbacks and adaptations of your training plan, follow the link in BIO or contact us directly in order to get all the information!

Try out our Training tracker for FREE!



20/06/2026

The comeback of the century.

If you’ve been following us for some time, you know that Pezi has been coached by us for 7,5 years. He started out as a kid, put on 20 kg of muscle mass, and at over 180 cm and 80 kg bodyweight progressed to the full planche, Maltese, 25 kg full ROM HSPUs, OAP, and OHA in a very short time, especially given his height and weight.
Two years ago, while doing dynamics, he tore his labrum completely front and back. After a long waiting time and the operation that followed, a comeback to these skills seemed very unlikely.
During the first part of the rebuilding phase, Pezi coached himself and followed a strict physio protocol. Half a year ago, he joined us again, and I’m gonna let the videos speak for themselves. What seemed impossible is happening again.
Even the front lever, his absolute archnemesis, is starting to click. It also goes to show how someone can learn a planche very quickly but struggle like crazy with the front lever, while for most people it’s the other way around and why giving fixed timelines for learning skills is absolutely useless.
So glad to have the legend back.

If you are looking for next level online coaching, with weekly video feedbacks and adaptations of your training plan, follow the link in BIO or contact us directly in order to get all the information!

Try out our Training tracker (1 week free trial)

Promo codes:
10% STHENICS10


15/06/2026

Detailed Pull up for Muscle up Analysis from a tipical weekly video feedback.

Athlete:

If you are looking for next level online coaching, with weekly video feedbacks and adaptations of your training plan, follow the link in BIO or contact us directly in order to get all the information!

Try out our Training tracker (1 week free trial)

Promo codes:
10% STHENICS10


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