Progressions are listed in order of difficulty. Athletes should begin with Progression 1. Once the required work can be completed, move to the next progression. Dynamic and static progressions may be trained simultaneously (such as Ring Plank and Push-ups).
Pressing strength work should be paired with Pulling in order to maintain balance around the shoulder. In addition, we recommend performing shoulder prehab movements which develop muscles around the rotator cuff - check the Mobility and Joint Prep Drills.
Progressions - Push-ups
Progression 1 - Plank Hold
Points of Performance
- Maintain a straight body position. Feet together, hands underneath shoulders.
- Keep shoulders protracted.
Required Work: 3 x 60 seconds
Progression 2 - Scap Push-up
Points of Performance
- Aim to maintain a straight body.
- Shoulders should be fully retracted at the bottom, and fully protracted at the top.
Required Work: 3 x 15 reps (3 sec @ top)
Progression 3 - Inclined Push-up
Points of Performance
- Decrease the incline to increase difficulty.
- Bar should contact body just below the chest.
Required Work: 3 x 10 reps
Progression 4 - Bottom of Push-up Hold
Points of Performance
- Chest slightly off ground. Body position remains straight in the bottom.
- Keep forearms vertical.
Required Work: 3 x 30 seconds
Progression 5 - Push-ups
Points of Performance
- Forearms should remain vertical, body straight.
- Chest contacts ground at the bottom.
Required Work: 3 x 15 reps
Progression 6 - Ring Plank
Points of Performance
- Straight body position with shoulders protracted.
- Palms slightly rotated forwards. Rotate more to increase difficulty.
Required Work: 3 x 15 reps
Progression 7 - Bottom of Ring Push-up Hold
Points of Performance
- Maintain straight body position.
- Forearms vertical, shoulders in line with center of rings.
Required Work: 3 x 30 seconds
Progression 8 - Ring Push-ups
Points of Performance
- In bottom position shoulders are in line with center of rings
- Press up until shoulders protract and palms rotate forward slightly
Required Work: 3 x 15 reps
Progressions - Ring dips
These progressions should be trained once athletes can complete 3 x 15 Ring Pushups.
Progression 1 - Box Support
Points of Performance
- Elbows remain locked.
- Shoulders depressed.
Required Work: 3 x 30 seconds
Progression 2 - Box Dip Negatives
Points of Performance
- Initiate with shoulders forward then straight down. Forearms remain vertical.
- Lower body until shoulders are below elbows.
Required Work: 5 x 5 (10 sec/rep)
Progression 3 - Bottom of Dip Hold
Points of Performance:
- Shoulders are below elbows in bottom position
- Keep body as static as possible.
Required Work: 3 x 10 seconds
Progression 4 - Box Dips
Points of Performance
- Lower body until shoulders below elbows.
- Press up to straight body position
Required Work: 5 x 5 reps
Progression 5 - Ring Supported Hold
Points of Performance
- Keep rings close to pockets with arms slightly externally rotated.
- Push down on rings and keep a straight body.
Required Work: 3 x 30 seconds
Progression 6 - Bottom of Ring Dip Hold
Points of Performance
- Keep rings close to body.
- Bicep pinches forearm in the bottom.
Required Work: 3 x 10 seconds
Progression 7 - Ring Dip
Points of Performance
- Begin in straight body position, lower until biceps touch the rings.
- Bend as little as possible at hips.
Required Work: 5 x 10 reps
Progressions - handstand push-ups (HSPU)
These progressions should be trained once athletes can complete 5 x 10 Ring Dips.
Progression 1 - Wall Handstand
Points of Performance
- Hands shoulder width apart.
- Elevate the shoulders and push away from the ground.
- Straight body. Maintain tension (squeeze abs, butt, legs).
Required Work: 3 x 60 seconds
Progression 2 - Tripod Hold
Points of Performance:
- Hands just outside of shoulders, behind head to form a tripod position.
- Remainder of body should be straight.
Required Work: 3 x 30 seconds
Progression 3 - Box HSPU
Points of Performance
- Toes on box, hips over shoulders.
- Lower head to ground in front of hands.
- Press head towards box.
Required Work: 5 x 5 reps
Progression 4 - Negative HSPU
Points of Performance
- Lower head straight down to ground.
- Head should be close to wall with hands in front of head.
Required Work: 5 x 5 reps (5 sec/rep)
Progression 5 - Partial HSPU
Points of Performance
- Use 1-2 Abmats. Contact Abmat then press back up.
- Motion should be controlled.
Required Work: 5 x 5 reps
Progression 6 - Strict HSPU
Points of Performance
- Control the descent.
- During press, send head away from wall.
Required Work: 5 x 5 reps
Progression 7 - Wall Facing HSPU
Points of Performance
- Begin with nose and toes in contact with the wall. Body straight and tight.
- Reach head away from the wall to initiate movement.
Required Work: 5 x 5 reps
Progression 8 - Deficit HSPU
Points of Performance
- Increase the deficit to increase the difficulty.
Required Work: 5 x 5 reps