HSPU ladder explained simply

[Luke Searra]

Can anyone rise to the challenge of simply explaining an HSPU ladder?

[Adam Bodestyne]

Can anyone rise to the challenge of simply explaining an HSPU ladder?

Let's have a stab. Sorry, this might be long-winded, but this is HSPU ladders to the best of my understanding..

One round of HSPU ladder

The HSPU ladder is a series of handstand pushup variations of increasing difficulty, each variation being one rung higher up on the ladder. So your easiest variation (HSPU with your feet on a box) is the first step of your ladder, then negative HeSPU, then full HeSPU, etc)

To perform the HSPU ladder, you start with the first rung: do two reps of the exercise required (two HeSPU with feet on a box), then immediately go into a wall handstand and do 6 steps of wall runs. You've now completed the first rung. Take a few breaths, and move onto the next rung.

The second rung is negative HeSPU, so do two of those, and once again, go to a wall handstand and do 6 steps of wall runs. The second rung is now complete.

You keep going up as many rungs as you are capable of doing, e.g. perhaps doing a full HeSPU, moving onto full range of motion HSPU, doing two reps of each, followed by six wall runs.

Then, once you've reached the top of the ladder, you rest 3-5 minutes, and then go back down the ladder. Start from the top rung, and work your way down to the first, again doing 6 steps of HS wall runs after each rung.

Once you've completed the first rung again, count this as one round of HSPU ladder complete.

Rest 3-5 minutes, and then do as many rounds of ladders as needed.

How many rounds do you need to do?

The number of times you need to do a full round depends on how many rungs are in your ladder. This is 10 divided by the number of rungs in your ladder. E.g. if you did only Box HeSPU and negative HeSPU (2 rungs), then you need to do 10/2 = 5 rounds.

So, completely expanded out for clarity, you would do:

2 x Box HeSPU

6 x HS Wall Run

2 x Negative HeSPU

6 x HS Wall Run

Rest 3-5 minutes

2 x Negative HeSPU

6 x HS Wall Run

2 x Box HeSPU

6 x HS Wall Run

(First round complete)

Rest 3-5 minutes

2 x Box HeSPU

6 x HS Wall Run

2 x Negative HeSPU

6 x HS Wall Run

Rest 3-5 minutes

2 x Negative HeSPU

6 x HS Wall Run

2 x Box HeSPU

6 x HS Wall Run

(Second round complete)

Rest 3-5 minutes

2 x Box HeSPU

6 x HS Wall Run

2 x Negative HeSPU

6 x HS Wall Run

Rest 3-5 minutes

2 x Negative HeSPU

6 x HS Wall Run

2 x Box HeSPU

6 x HS Wall Run

(Third round complete)

Rest 3-5 minutes

2 x Box HeSPU

6 x HS Wall Run

2 x Negative HeSPU

6 x HS Wall Run

Rest 3-5 minutes

2 x Negative HeSPU

6 x HS Wall Run

2 x Box HeSPU

6 x HS Wall Run

(Fourth round complete)

Rest 3-5 minutes

2 x Box HeSPU

6 x HS Wall Run

2 x Negative HeSPU

6 x HS Wall Run

Rest 3-5 minutes

2 x Negative HeSPU

6 x HS Wall Run

2 x Box HeSPU

6 x HS Wall Run

(Fifth round complete -- you're finished)

Hope that helps.. (and hope it's correct )

[Gavin Strelitz]

This is how I understood it and have been practicing it.

[Mark Plas]

This is also how I do them.

[Luke Searra]

Wow!!! ABSOLUTELY the answer I was looking for!!! ROCKIN!!!!!