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Hey guys my name is Nikola,im 18 years old 165cm tall 80kg heavy,and have been training in calisthenics for a year now.From equipment i just got my rings delivered,and i have a pullup bar and a dip station.

 

So far i have achieved a flat tuck planche,1 second straddle planche(its more of a kip up to it),15 second back lever,muscleup on a bar,flat tuck +one leg front lever 15+sec,a kipping press to handstand,split,l sit,straddle l,and a handstand i rarely seem to hold even though i can hold it against the wall for couple minutes easily.

 

Was wondering if you guys could instruct me/show me the way to mastering full planche,handstand,press handstand,handstand pushup,and front lever...A friend gave me handstand one and mastering GMT fundamentals but i cant understand those workout chart things at all xD..

Hi Nikola, and welcome.  it is difficult to help you, since we don't know anything about you, including your injury history and other sports you may do.  Just at first glance, it seems your handstand and shoulder mobility would be a great place to start your focus. The reason you can hold a handstand longer against the wall is because your shoulders don't have to be as open.  To balance a straight line handstand you need perfectly open shoulders, and you will rely much more on your levator scapulae muscles.  Also, i don't see any leg work in your routine.  Remember, the point of training is to have a progressive increase in strength over time, so slow steady progressions are the best way to get where you want to get.  The chart of handstand and foundations won't really help you, you would need to purchase the program and have access to all the instructions and videos to really get the full effect of it.  

Hello and thank you MT.Well ive been playing basketball for 4 years as younger and ive had tendonitis in elbows as my injuries.

 

My shoulders and wrists are very mobile (at least thats what id like to think) because i stretch them every day and can do various challenging assisted stretches such as hollowback handstand.

 

I do legs 2-3 times a week including jump squats,deck squats,jumps,pistol squats and sprints dont worry about that haha.

For now the way i made my routine was

 

Monday:Stretching and warmup,Handstand presses,handstand pushups,handstands,straddle planche assisted lean holds,flat tuck planches,leg work

Tuesday: Muscleups,Pullups,pull+muscleups+static hold supersets

Wednesday:same as monday

Thursday:lever and core training+legs

Friday:same as monday

Weekend is off

Hmmm....You say you are: 165cm(5ft 4in) and 80kg(176.37lb).

(2.54cm = 1 inch, 30.48cm = 1 foot, 1kg = 2.2lb)

 

Just a quick question. You say your friend gave you "Mastering GST" and Handstand one. Is Mastering GST and Handstand one a single pdf file of compiled print screen shots?