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In general, lots of short workouts lead to better results than few long workouts. This holds true up to a certain point. So the very basic question is: Up to which point does shortening the workout length together with increasing the workout frequency positively influence your results? In order to find an answer to this question, I invented an expeiment I call hyper frequency training (or short: Hyper).

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Prehab and conditioning

• Pain-Free Gymnastics Routine
• Holding the rice bucket (6.2kg) with a pinch grip: 35 sec, 19 sec
• Rice bucket: each hand: 40 outward circles, 40 inward circles
• Wrist and shoulder stretching

Warmup

• Wrist circles
• Shoulder circles

Dynamic strength

• Pullups: 4, 4, 4
• Pseudo-planche Pushups: 3, 3, 3

Warmup

• Pain-Free Routine
• Wrist circles

Dynamic strength

• Pullups: 4, 4, 4
• Pseudo-planche pushups: 3, 3, 3

Conditioning

• Holding the rice bucket (6.2kg) with a pinch grip: 40 sec, 20 sec
• Rice bucket: each hand: 40 outward circles, 30 inward circles
• Hip, straddle and wrist stretching

Warmup

• Pain-Free Routine
• Wrist circles

Strength and skills

• Pullups: 4, 4
• Pseudo-planche pushups: 3, 3, 3

Fixing the problems of high frequency bodyweight strength training lead to a completely new workout system I call template based workout.

The basic idea behind the template based workout system is to use templates to make the whole system incredibly flexible while restricting the number of choices you have to do during your workout. To see how exactly this is achieved we’ll take a closer look at this workout method.

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Warmup

• first half of the pain-free routine
• Dead hang

Strength

• Support on rings: 10 sec, 20 sec, 15 sec
• Scapula rows: 5, 3, 3

Warmup

• Pain-Free Routine

Strength and skills

• Pullups: 4, 4, 4
• Pseudo-planche pushups: 4, 3, 4

Warmup

• Pain-Free Routine

Wrist and forearm conditioning

• Wrist pushups on knees with piked hips: 7, 7
• Palm raising pushups on knees: 6, 6

Warmup

• Pain-Free Routine

Strength and skills

• Pullups: 4, 4
• Slow pushups: 10, 9

Wrist and forearm conditioning

• Holding the rice bucket (6.2kg) with a pinch grip: 40 sec, 20 sec
• Rice bucket: each hand: 50 outward circles