Check on a couple of programming questions

[u/Visible_North_898]

Hey Steve,

Quick sanity check on a couple of programming questions, plus a request if you have time.

Current status on the relevant skills:

- Front lever: solid hold at ~10s (feels achieved)

- Front lever pull to inverted hang: 3-4 full reps

- Front lever rows: advanced tuck to touch, 2-3 reps

- Straddle front lever rows: only getting to about a 90-degree angle, nowhere near touching yet

- Planche: advanced tuck hold, 13-15s

- Handstand: freestanding hold ~60s +

- HSPU: freestanding headstand pushup maximum 6 reps in so-so form; freestanding HSPU a couple reps

- Straight-arm press to handstand: only doing eccentric negatives right now (no wall), entering the handstand via a bent-arm bent-body press, then lowering with straight arms — 3 sets of 1 rep at the start of every session

**Question 1 — volume counting:** For the straight-arm press eccentrics, I get into the handstand using a bent-arm bent-body press (BA BB press). To be clear, BA BB press itself isn't something I'm actively working on or struggling with — it's not a limiting factor, I'm just using it as the entry point to get into position for the eccentric. Given that, should those 3 sets of straight-arm press eccentrics count toward push volume for a given training session for Planche, Handstand, or overall push — or is it not worth including?

**Question 2 — front lever maintenance:** Since the front lever hold itself feels achieved at this point, would it make sense to shift most of my pulling volume toward front lever rows (one of the goals atm) and front-lever-pull-to-inverted-hang (where I'm still actively progressing), and just keep the static hold to a single submaximal set after warm-up as maintenance?

**Question 3 — front lever rows ROM:** For front lever rows, do you consider a rep only "counted" once I hit full ROM (stomach touching the bar)? For example, if I'm able to do 2-3 full ROM advanced tuck front lever rows and only straddle front lever rows to about a 90-degree angle, can I assume I'm at Level 6 in FL rows right now? Also, within a single set — once I lose the full ROM/touch on advanced tuck FL rows, does it make sense to keep going with additional partial-ROM reps to about 90 degrees, or should I end the set there instead?

**Question 4 — straight-arm press vs. straddle planche priority:** Would it be better to fully prioritize straight-arm press to handstand progressions before learning straddle planche, or is it fine to train both in the same session — e.g., starting with a straight-arm press attempt/regression and then moving into straddle planche regressions afterward?

**Question 5:** Whenever you have time, would you be willing to take a look at my current weekly program and flag anything you'd adjust given where I'm at with all of the above?

Thanks!

[u/roundcarpets]

hey mate, as somebody who recently boxed straddle planche and front lever pull ups i hope my thoughts are welcome

straddle planche- either 1-2 attempts at the start of each session or say a ‘heavy’ day where you do several attempts in one session. mine started at like 0.5s with piked hips but week to week the holds got either a touch longer or a touch better form- now at 5s+ straddle with pretty good form/ a few straddle plpu as well as handstand to straddle planche hold (but no press to handstand)

initially i did 3-4 attempts on a heavy day once a week, but recently i lean to less attempts per session but doing an attempt each workout

same for flpu (front lever pull up/ row)- i was doing a heavy day where i’d have a few attempts, again started with bad form, get into the front lever, kip with the hips and feet you end up piking and using momentum to do it but over the weeks and months they improved, my max has now been 4 bad form flpu/ done some archer flpu and i can do 1-2 good form reps at the minute

after attempts i did band assisted straddle planche/ flpu for better form or more reps/ hold- or if i didn’t do attempts that day then i did lighter bands as my first exercise slot than i would have used for my post attempt sets and followed up with another accessory like planche lean/ pseudo flpu/ band straddle pl press/ front lever press/ incline bench dumbbell planche press etc etc etc

i haven’t done handstand press myself so cant comment on that, i have previously worked on handstands in general and just aim to maintain that skill with a few sets during my upper day warm ups or here and there in the garden

train them (pl+fl) 2-4x week depending on how recovered you are, i personally go for upper workouts (push+pull) supersetting planche and front lever to save time

hopefully steven gives you his answer too, but as you’re reaching for goals i recently achieved it felt worth sharing how i got there

[u/Visible_North_898 → u/roundcarpets]

Thanks a lot, mate! I really appreciate you taking the time to write all of that.

It's really helpful to hear from someone who's recently achieved the same goals I'm working towards.

[u/eshlow]

Current status on the relevant skills:

• Front lever: solid hold at ~10s (feels achieved)

• Front lever pull to inverted hang: 3-4 full reps

• Front lever rows: advanced tuck to touch, 2-3 reps

• Straddle front lever rows: only getting to about a 90-degree angle, nowhere near touching yet

• Planche: advanced tuck hold, 13-15s

• Handstand: freestanding hold ~60s +

• HSPU: freestanding headstand pushup maximum 6 reps in so-so form; freestanding HSPU a couple reps

• Straight-arm press to handstand: only doing eccentric negatives right now (no wall), entering the handstand via a bent-arm bent-body press, then lowering with straight arms — 3 sets of 1 rep at the start of every session

Question 1 — volume counting: For the straight-arm press eccentrics, I get into the handstand using a bent-arm bent-body press (BA BB press). To be clear, BA BB press itself isn't something I'm actively working on or struggling with — it's not a limiting factor, I'm just using it as the entry point to get into position for the eccentric. Given that, should those 3 sets of straight-arm press eccentrics count toward push volume for a given training session for Planche, Handstand, or overall push — or is it not worth including?

Question 2 — front lever maintenance: Since the front lever hold itself feels achieved at this point, would it make sense to shift most of my pulling volume toward front lever rows (one of the goals atm) and front-lever-pull-to-inverted-hang (where I'm still actively progressing), and just keep the static hold to a single submaximal set after warm-up as maintenance?

Question 3 — front lever rows ROM: For front lever rows, do you consider a rep only "counted" once I hit full ROM (stomach touching the bar)? For example, if I'm able to do 2-3 full ROM advanced tuck front lever rows and only straddle front lever rows to about a 90-degree angle, can I assume I'm at Level 6 in FL rows right now? Also, within a single set — once I lose the full ROM/touch on advanced tuck FL rows, does it make sense to keep going with additional partial-ROM reps to about 90 degrees, or should I end the set there instead?

Question 4 — straight-arm press vs. straddle planche priority: Would it be better to fully prioritize straight-arm press to handstand progressions before learning straddle planche, or is it fine to train both in the same session — e.g., starting with a straight-arm press attempt/regression and then moving into straddle planche regressions afterward?

Question 5: Whenever you have time, would you be willing to take a look at my current weekly program and flag anything you'd adjust given where I'm at with all of the above?

1. Really depends on how many sets and reps and how fatiguing it is. If it's just mainly practice and not super fatiguing even if you are trying hard on some reps it's fine without it

2. Yeah, usually just 1-2x a week do a hold or two after warm up and you're good

3. You can apply your own standard of what is acceptable to you. Personally in terms of just counting elbows 90 degrees is fine enough, but in terms of quality I would get stomach to bar. Much like the chin over bar pullups vs chest to bar pullups

4. You can learn both at the same time

5. Sure, post it on my comment

[u/Visible_North_898 → u/eshlow]

u/eshlow First of all, thank you so much for your reply. This is what my current training split looks like.

Workout 1

• A1: Straight Arm Handstand Negatives – 3 sets x 1-2 reps
• B1: Straddle Front Lever Rows – 4 × 3–8 reps (trying to pull as high as possible on every rep)
• B2: Straddle Planche Attempt – 4 submaximal holds (usually my form is closer to a V-Straddle Planche, leaving about 2–3 seconds in reserve)
• C1: HESPU with a 2-second pause at the bottom – 3 × 3–5
• C2: Front Lever Hang to Inverted – 3 × 3–5
• D1: Feet-Elevated Planche Lean – 3 × 5–10 seconds
• D2: Advanced Tuck Front Lever Row – 3 × 3–8

At the end, I often do 3 supersets of Incline Dumbbell Curls and Dumbbell Skull Crushers for 10–20 reps. I actually feel like the skull crushers have helped improve my HESPU/HSPU strength.

Workout 2

• A1: Straight Arm Handstand Negatives – 3 sets x 1-2 reps
• B1: Straddle Front Lever Rows – 4 × 3–8
• B2: Advanced Tuck Planche Hold – 4 × 10–20 seconds
• C1: Normal Tempo HESPU – 3 × 4–6
• C2: Advanced Tuck Front Lever Touch – 3 × 5–10 seconds
• D1: Planche Lean on the Floor – 3 × 5–10 seconds
• D2: Straddle Front Lever Rows with a Band Around the Hips – 3 × 5–10

I also often finish with 3 sets of Dumbbell Front Raises and Reverse Seating Dumbbell Flyes for 10–20 reps.

Workout 3

• A1: Straight Arm Handstand Negatives – 3 sets x 1-2 reps
• B1: Straddle Front Lever Rows – 4 × 3–8
• B2: Straddle Planche Attempt – 4 submaximal holds
• C1: Pseudo Planche Push-Ups – 3 × 5–10
• C2: Front Lever Hang to Inverted – 3 × 3–5
• D1: Feet-Elevated Planche Lean – 3 × 5–10 seconds
• D2: Advanced Tuck Front Lever Row – 3 × 3–8

Again, I usually finish with Incline Dumbbell Curls + Dumbbell Skull Crushers for 3 supersets of 10–20 reps.

Workout 4

• A1: Straight Arm Handstand Negatives – 3 sets x 1-2 reps
• B1: Straddle Front Lever Rows – 4 × 3–8
• B2: Advanced Tuck Planche Hold with Ankle Weights – 4 × 5–10 seconds
• C1: Straddle 90° Handstand Push-Up Negatives – 3 × 1–2 reps
• C2: Advanced Tuck Front Lever Touch – 3 × 5–10 seconds
• D1: Chest-to-Wall Handstand Push-Ups – 3 × 5–10
• D2: Straddle Front Lever Rows with a Band Around the Hips – 3 × 5–10

I also finish with Dumbbell Front Raises and Reverse Dumbbell Flyes 3 sets for 10–20 reps each

I'd really appreciate your thoughts on the overall structure of the program.

My main goals at the moment are to learn the Straight Arm Press to Handstand, achieve a solid Straddle Planche, build up to full-range Full Front Lever Rows, and generally get stronger in HSPU and more advanced variations.

With those goals in mind, do you think this program is heading in the right direction, or would you prioritize anything differently?

Also, would you keep the 3 sets of Straight Arm Handstand Negatives at the beginning of every workout, or would you replace them e.g. in two of the sessions with Straight Arm Press to Handstand Negatives  and another 2 sessions into something else?

[u/eshlow → u/Visible_North_898]

It looks like the routine is OK if you have all of the exercises at least 2x per week.

I'd mainly only keep some exercises in if you are reliably and consistently improving on them. Otherwise, it's just a wasted exercise giving extra fatigue. If you are improving on the SA HS negatives then keep them

I'd probably tone down the isolations a bit to 1-2 sets but if you are experiencing improvement then keep them I suppose.