The achievement of Bannister’s four minute mile has since become the figurehead of ‘first time’ athletic achievement – an example of how powerful the psychological effect of innagrual achievement can be. It has since become known as ‘The Bannister Effect’.
Over the past week, Range of Motion has seen ‘The Bannister Effect’ in action. Over the past months, many of Range of Motion’s female athletes have been chasing the handstand push-up. A week ago, Ash Turrell became the first of the bunch to achieve the goal. Over the coming days, Dawn Gregson, Lesley How, Ange Carberry, Louise Gregson and Sarah Broemer all achieved the feat.
The take away is this. Surround yourself with people to chase. People to push you. Train your weaknesses with people for whom they are strengths. Raise your expectations of your own performance – then exceed them. Don’t accept sub potential performance out of habit.
For those of you who want to join the ROM Girls on the handstand push-up list, check out Range of Motion’s Handstand Push-up Program below.
Range of Motion HSPU Program:
The Rules: You must complete AT LEAST three sessions a week. They should take no longer than 5 minutes each (do before your normal training, after a warm-up). Continue to cycle through the sessions until you reach your goal. Email dan@rangeofmotion.net.au with any questions.
Session 1:
Test or re-test: Max reps HSPU (if you can go to the floor) or if you cannot do a HSPU unassisted, find your ‘one rep max HSPU’ (that is, the height of the object/s you can lower your head to and then successfully lock out).
Session 2:
Accumulate three minutes in a handstand hold against a wall. If it takes longer than five minutes in total, stop.
Session 3:
5 x 3 strict HSPU. If this is easy, complete with your hands raised (on plates etc) so each set is difficult to complete. If you cannot complete with hands raised, or without assistance, complete to the lowest object possible that still allows you to complete every set.
Session 4:
6 x 10 second eccentric HSPU lowers. Rest 30 secs after each. If you can do these weighted, do it. If you need band assistance, use it – but go all the way to the floor.
Session 5:
3 x strict HSPU to failure. If you need a band, use it. If you can do more than 10 without a band, complete with hands raised.
Session 6:
15 x 1 HS kips. Begin in a headstand. Kip from the bottom and get as close to lock-out as possible while trying to minimise the use of the arms.
Session 7:
Accumulate 45 seconds close to your HSPU sticking point. If the first set is less than 5 seconds, use a band. If it takes longer than five minutes, stop.
