Abdulrahman. 41 years old.
Works five days a week, morning till night.
No excuses about being tired.
He was stuck in the planche for a long time - not because of age, but because he didn’t know the right approach.
No clear strength plan. No proper protraction work. No structured progression.
When he contacted me, I immediately saw where we needed to focus.
Now he’s showing serious progress and proving one thing:
Age is not the limit. Direction is.
And this is just the beginning.
2026 goal - Full Planche.
183cm - 85kg | Calisthenics Transformation @vking_cimpoaca
He came to me wanting to unlock advanced calisthenics skills like Handstand Push-Up, Front Lever, and Planche, as well as dramatically increase his strength in weighted calisthenics.
After thoroughly analyzing his weaknesses, struggles, and current strength level, I realized we needed to take a step back. Many movements lacked proper technique and muscle engagement. So, I created a personalized training plan for him:
▪️4 structured workouts per week
▪️2 active recovery sessions emphasizing core strength and rotator cuff health
▪️Daily video analysis feedback: he filmed each exercise and sent it to me. Within 36 hours, I provided detailed video feedback on his form, allowing immediate corrections before the next session.
▪️Biweekly call where we analyze progress and plan the next two weeks.
▪️Private chat with me 24/7
📈His progress in just 3 months:
▫️Front Lever: From 10s Advanced Front Lever 👉🏻 10s Full Front Lever (clean form)
▫️Planche: From 5s Tuck Planche hold 👉🏻6 Tuck Planche Push-Ups, 20s Tuck Planche hold, and currently progressing to Advanced Tuck Planche.
▫️Handstand: From 10s hold 👉🏻 35s consistent hold
▫️Handstand Push-Ups: From 1 wall-assisted HSPU 👉🏻 2 Free-standing HSPU
▫️Muscle-Ups: From 5 poor-form reps 👉🏻 6 clean, controlled reps
▫️Weighted Dips: From 30kg × 10 reps 👉🏻 60kg × 10 reps
▫️Weighted Pull-Ups: From 25kg × 5 reps 👉🏻 35kg × 6 reps
Want to achieve similar results, unlock new calisthenics skills, build incredible strength, and develop a strong, aesthetic physique in just 3 months?
Comment “COACH” below, and I’ll personally reach out to you.
#calisthenics #andrystrongacademy #coach
🔥 From 1 to 27 seconds in a handstand—at 50 years old!
Eiko proved that age is just a number. In just one month, with my 1:1 coaching, he overcame fear, built strength, and mastered balance. 💪
If you want real progress with a personalized plan and expert guidance— comment “LEGEND” and let’s get started! 🚀
#calisthenics #fitnessmotivation #mensfitness #workoutprogress #personalcoaching #fitnessafter30 #handstandchallenge #calisthenicscoach
Your Handstand Push-Up looks like a banana?🍌
Here’s the real path to clean.
Two phases. Most guys skip phase one.
Phase 1 a Don’t chase perfect form. Get 5 reps. Any form. Build the raw strength first.
Phase 2 - Now you fix the technique. Chest-to-wall handstand push-up. One leg assisted. Slow down. Slow up. That’s where your body learns the line and the trajectory.
Pay attention to every detail in the video.
If you want to fix your handstand push-up faster, comment “COACH” for personalized coaching with me and I’ll reach out to you📈
Comment “FRAMEWORK” and I’ll send it to you.
Most people don’t fail planche because they’re weak.
They fail because they train random.
No system. No weak-point work. No plan that fits their level.
That’s why they spend two years on tuck planche and never move forward.
My students don’t have that problem:
→ Kalyan - zero to straddle planche in 7 months 45 y.o.
→ Quentin - tuck to straddle in 6 months | 32 y.o.
Same framework. Different bodies. Same result.
Planche is not magic. It’s a system. Understand the movement. Train the weak points. Follow the framework.
I’m giving you the same framework I use with my students. For free.
You are doing 100 reps of nothing.
Every scapula pull-up done like this - wasted.
Just hanging. Shrugging. Developing nothing.
This is why your front lever is not progressing.
The fix:
- Body fully straight, abs engaged, pelvis tucked
- Hands slightly wider than shoulders
- Depress your shoulders, externally rotate the arms
- Push yourself BACKWARD from the bar
- Scapula NEUTRAL - not fully retracted
Stop squeezing the shoulder blades together.
Start stabilizing them.
Most people don’t fail because they’re lazy.
They fail because they train the wrong way.
Your hips will stay low forever - until you fix this.
Every athlete who comes to me makes the same mistake.
❗️Hips too low.
And when I ask “Are you training the press, or just the hold?” the answer is always the same.
“Just the hold.”
That’s why your planche is stuck.
Planche training has 3 pillars:
→ Hold
→ Press
→ Push
Miss one - and you stop progressing.
To lift your hips high, focus on the press. Pick the level that matches you:
→ Beginner - press to tuck with feet assisted
→ Intermediate - L-sit press to tuck
→ Advanced - press to tuck on the high bar
Train this. Stop grinding random holds.
Comment INJURY. I’ll send you the full follow-along routine.
I couldn’t train properly for six months.
I tried different approaches, but nothing worked for me until I rebuilt my prep, load management, and weak points.
Small injuries can destroy your progress faster than lack of talent ever will.
The wrist tweak.
The elbow click.
The shoulder pinch.
You ignore them. They stay. They grow. And one day, they stop your training completely.
After deep research and rebuilding my routine step by step, I recovered and came back stronger. Now I train every day and I’m pain-free.
Many calisthenics injuries are not random. They often come from skipped preparation, ignored weak points, poor progression, and a plan that overloads your joints instead of building them.
❗️Disclaimer: This content is for educational purposes only and is not medical advice. If you have pain, an injury, or any medical condition, consult a qualified healthcare professional for a full examination, diagnosis, and personalized treatment plan.
You don’t need 20 exercises for explosive push-ups.
You need 3.
1. Explosive push-up to a box.
Start low. Then go higher. Each level is your progress.
2. Weighted push-up.
Add a weight you can only push 3–5 reps. Pure strength work. When you take the weight off, your bodyweight feels like nothing.
3. Superman push-up.
Hands off first. Then add the legs. Goal - hands and feet in the air, every rep.
Don’t hold back. 100% on every push.
That’s how real explosive strength is built.
Most people train hard. But they train the wrong way.
Your pike push-ups are not building handstand push-up strength.👇🏻
Why? Two mistakes.
1. You’re not loading your shoulders. 80% of your weight is still on your feet.
2. When you push up, you shift the weight back to your feet. Shoulders drift away from the vertical line.
No load. No strength. No progress.
Fix this:
→ Real pike position. Hips high. Toes elevated. Weight forward onto your hands.
→ Lean forward as you go down. In the bottom position, your head and your hands form a triangle. Minimum weight on the feet. Maximum on the hands.
→ On the way up - don’t push toward your feet. Push straight up and slightly back. Stack your shoulders over your hands, but don’t let them cross the line of your hands. Keep the pike through the entire movement.
Now you’re loading the right muscles.
Now this exercise builds real handstand push-up strength.
Pay attention to every detail. That’s how you progress in calisthenics.
Your push-ups are building nothing.
No planche. No handstand. No real strength.
Because a push-up is not just a push-up. Every rep should build your future skill.
Fix these 3 things:
1. Shoulders down. Never shrug up to your ears.
2. Full protraction at the top. Hold half a second. This is where planche strength starts.
3. Posterior pelvic tilt. Abs tight. No arched back. Body locked from shoulders to heels.
Slow down. Slow up. Full control.
This is not just a push-up. This is your calisthenics foundation.
One day this will be your warm-up.
