If you’ve been along for the ride since EV/CO's beginning, you already know that calisthenics skills, like the Handstand Push-Up (HSPU), take more than just brute strength. To truly master these moves, you need a combination of strength, skill, and smart programming.
In this blog post, we’re diving deeper into how you can effectively train for both strength and skill. Plus, we’ll explore the biggest mistake you can make when learning a new skill and how to avoid it. If you haven’t watched our latest YouTube video on this topic yet, be sure to check it out below!
The Biggest Mistake In Skills Training
One of the most common mistakes I've made (and many others do too) when learning new skills is simply repeating the skill over and over, just hoping it will work at some point. This "just try it" approach can lead to frustration, plateaus, and even injury. While it’s not entirely ineffective, it's not the most efficient way to progress.
The key to mastering skills like the HSPU is periodization—breaking down the skill into its essential components and training each one separately before putting it all together. By focusing on different fitness components—strength, balance, mobility, and more—you set yourself up for long-term success.
Understanding Health vs. Skill Components of Fitness
Skills comprise of many components of fitness. The componenet sof fitness can be separated into 2 categories:
1. Health-Related Components (What we NEED to be healthy):
-Cardio-Respiratory Health & Endurance
Body Composition
Muscular Endurance
Strength & Stability
Mobility & Flexibility
2. Skill-Related Components (What we may WANT to optimize for performance):
Balance
Proprioception & Coordination
Power
Speed & Agility
Reaction Time
Now, here's where it gets interesting: balance and proprioception are often considered skill-related components. However, there's growing evidence that they are crucial for overall health and longevity. According to research by Ferlinc et al. (2019) and many others, proprioceptive training plays a vital role in injury prevention and maintaining balance as we age.
So, should balance and proprioception be considered health-related components? Let’s discuss in the comments below! 👇
The Health-Skill Continuum
Think of the fitness components on a continuum, with health on one end and skill on the other. Health-related components form the foundation for skill-related components. When training for skills like the HSPU, building a solid base of health-related fitness is essential.
Some Programming Basics for the Handstand Push-Up (HSPU) Click the links below to open tutorials for each exercise in the Evolution Library!

Phase 0 (Optional): Mobility and Stability
Before anything else, we need mobile and stable shoulders, wrists, elbows, and scaps. This will ensure that we can train safely and sustainably. In this phase, focus on exercises that enhance range of motion and joint stability.
If you're at this point, try our ISOLATE program
Phase 1: Building General Pushing Strength (1-3 Months)

Primary exercises: Push-Ups, Dumbbell Press, or Bench Press.
High reps, low intensity to create a stable foundation for force production.
Bonus: If you can’t perform a handstand yet, incorporate balance and coordination training with Crow Pose and soft kick-ups. If you're working on your Push Ups, try COMPOUND Phase 1
Phase 2: Specific Strength Training (1-3 Months)
Primary exercises: Pike Push-Ups or Overhead Press.
Adjustments: Lower the reps and increase intensity as we’re aiming for just one HSPU.
Skill work: Practice wall-supported handstand drills and Crow Pose knee lifts.

Phase 3: Skill-Specific Training (1-3 Months)
- Primary exercises: Feet-elevated Pikes or Chest-to-Wall HSPUs.
- Focus: Very low reps, high intensity, and more time on skill work.
- Skill drills: Practice Crow Pose to Handstand and freestanding handstand holds.
Deload:
After completing these phases, take a deloading period. Engage in active rest or light training for 4-7 days to recover before going for your HSPU! 🏆
Phase 4: Go for it! (2-4 weeks)
You're ready, let's do some handstand push ups in training!
When I've unlocked a new skill, I like to really master it with this technique:
E3MOM (Every 3 minutes on the minute): Every 3 minutes, do 1 rep of the HSPU and the skill you've unlocked. In between sets, you might work on mobility, or other strength work that is unrelated to the muscles/movements you're working on in your E3MOM sets.
Start with 3 E3MOM sets and work up to 6. Then, reduce the time between sets (E2MOM) and repeat this process. When you get to 6 E1MOM sets, you can repeat the entire process again but with 2 reps instead of 1.
The Power of Periodization
My biggest takeaway from this journey has been that periodization is the solution to effective skill training. Instead of endlessly trying to achieve a skill, break it down, train each component separately, and then express them together through your newfound strength and control.
By following a periodized approach, you'll progress faster and reduce the risk of injury. This is the core principle behind our Evolution Fitness System (EFS). EFS guides you through structured phases, ensuring you mobilize all major joints, master the basics, and work up to advanced skills like the HSPU. 🌿

If you’re looking for personalized guidance, apply for my 1:1 online coaching!
Final Thoughts
Training for both strength and skill doesn’t have to be complicated, but it does require a smart, structured approach. Avoid the mistake of simply repeating skills; break them down, train each fitness component, and progress systematically. If you’re serious about learning incredible skills, follow a periodized program, like EFS, and see the difference it makes!
What do you think? Should balance and proprioception be classified as health-related fitness components? Let’s discuss in the comments below!
Thanks for watching & reading! With gratitude,
Jared F.
Creator & Head Coach | EV/CO
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References:
Ferlinc, A., Fabiani, E., Velnar, T., & Gradisnik, L. (2019). The Importance and Role of Proprioception in the Elderly: A Short Review. *Materia Socio-Medica, 31(3), 219-221.* https://doi.org/10.5455/msm.2019.31.219-221
Araujo, C. G., De Souza E Silva, C. G., Laukkanen, J. A., Singh, M. F., Kunutsor, S. K., Myers, J., Franca, J. F., & Castro, C. L. (2022). Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. British Journal of Sports Medicine, 56(17), 975–980. https://doi.org/10.1136/bjsports-2021-105360
The Basics of Exercise Science (Part 2). (2019, March 4). https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/5115/the-basics-of-exercise-science-part-2/
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