Strict HSPU Blueprint

Want to build a strict handstand push-up from the ground up? The Strict Handstand Push-Up Blueprint is a structured 3-phase program designed to take you from zero to controlled overhead pressing upside down.

Over 8–12 weeks, you'll move through general strength, specific preparation, and performance — developing the shoulder strength and midline stability you need before putting it all together under a real handstand. Coaching notes throughout to keep your progress on track.

This program is for you if...

• You cannot perform one or few strict handstand push-ups.
• One of your main limitations in functional fitness is overhead press or handstand push-ups.
• You want to add additional handstand push-up work to your current training.