HP PT - Hit Points Personal Training

HP PT - Hit Points Personal Training Fitness 4 dorks Fitness services by Joel Mort, a qualified personal trainer with a background in calisthenics, weight-training, Muay Thai, Bjj and gymnastics.

Prepared to tackle any of your fitness goals. Beginner to advanced.

HANDSTAND STRENGTH [SLIDES IN COMMENTS]Here's what I think to be essential training and consideration for working toward...
03/08/2021

HANDSTAND STRENGTH [SLIDES IN COMMENTS]

Here's what I think to be essential training and consideration for working towards getting a handstand. These slides cover the STRENGTH aspect of HS structure. Imo BALANCE should be trained (play/experimentation aside) -after- you're strong enough to feel comfortable in those positions.

1) Start at any level. Progress to where you like. With each progression, you'll be holding more of your bodyweight, at higher overhead angles. Take note of the suggested entry movement - If you can sit on all fours, you can start training your HS structure. I'm also able to provide further regressions if being on all fours is currently too difficult. Secondly, see that regardless of the height I've placed my feet and hips, my shoulders remain directly over my hands. All 4 positions shown retain the same HS structure. This is what your eventual handstand is going to 'sit on'.

28/04/2021

Anywhere 🐵

17/03/2021

[Not sponsored] I've recently completed the GMB Fitness Mobius course and I can't recommend them enough. Performance based training, functional, fun, easy to use. Suitable for both the inactive as healthy maintenance and for athletes to supplement their existing training. Their website will help you choose the most appropriate course for you. By the end of the course, you'll have a great movement flow you can perform anywhere. The price:value ratio is in my professional opinion excellent.

Inactive people - There are entirely accessible beginner courses. There's no toxic goals for aesthetics or how much you weigh. The only goal is to enjoyably improve how you can manipulate your own body. It will combat the countless symptoms of inactivity I constantly treat people for. The courses are hugely modular in that you can select your training frequency and time spent. You won't need any equipment, just a comfortable space to move about in.

Athletes - I already train in multiple disciplines and was concerned that I wouldn't have additional time for something like this. I was able to arrange the course (on the app) so that all I did was 15m in the morning, 6 days a week (you're free to choose whatever setup works for you). It turned into a wake-up routine that I really enjoyed. The comparatively lower intensity meant it had no impact on my recovery times. The course helped me identify some gaps in my mobility and functional strength that I didn't even know I had. After completing it there was a noticeable increase in my agility which has improved my BJJ. Just a fantastically transferable supplement for your main sport.

People in between - It's f**ken heaps good.

06/11/2020

Can't believe I used to stress about not having access to a gym or equipment. Out here with nothing. This isn't 'best efforts', this is business as usual. No need to compromise.

A simple 4 component workout structure means I can work my whole body.

As always tho, if you're starting out, rings (or simple cable, rope, anything) are your #1 equipment purchase. As comprehensive pulling requires some sort of structure to pull off and the ceiling rows are a little advanced.

07/10/2020

Yeah BOI 💪
One if my 2020 goals was a clean handstand pushup (unassisted hs -> press -> back to a balanced hs). Super stoked to land it.

Here's a suggested progression system [COMMENTS SECTION] if you're interested in getting to that stage or anything that comes before it. Every step is a worthy goal and you decide how far you wanna take your body ✌

Broke it down into 2 aspects. You can train either and get to some great exercises. Just be aware that the HSPU will require both.

1) Pressing: Gradually building strength with increased load and more overhead angles. Ensure that your forearms remain close to upright when pressing overhead. That will place the load more on the main movers (deltoids and pecs), away from the supporting triceps. It will also increase the range of motion, moving down and forward, rather than simply straight down.

2) Hold/Balance: Progressing with load and higher angles. Focus on streeeeeeetching yourself out. Elevate your shoulders as much as you can. Avoid passively sitting into them. Perfom wall holds with your belly facing the wall. Back to the wall produces some bendy ass banana stands 👎

As always, don't train to failure. Increase volume (sets, days) rather than intensity (reps, as load is constant). Don't be scared to drop reps in favour of more sets or days. You'll end up doing more work with volume. Trust. Having said that try to get to a comfortable ~8 reps or ~30s before moving to the next progression

These are all push exercises. Make sure you're also training the other 3 movements - pull, legs, core. Check out my home circuits highlights for options.

Happy to answer any further questions GLHF 🤙

I finally have the living room I've always dreamt of I ɟᴉuɐllʎ ɥɐʌǝ ʇɥǝ lᴉʌᴉuƃ ɹooɯ I,ʌǝ ɐlʍɐʎs pɹǝɐɯʇ oɟ
05/06/2020

I finally have the living room I've always dreamt of
I ɟᴉuɐllʎ ɥɐʌǝ ʇɥǝ lᴉʌᴉuƃ ɹooɯ I,ʌǝ ɐlʍɐʎs pɹǝɐɯʇ oɟ

L-Sit progressions, using only a chair 💪L-Sits are a great movement to stress your core. Building up to them, however, i...
20/05/2020

L-Sit progressions, using only a chair 💪

L-Sits are a great movement to stress your core. Building up to them, however, is usually going to require training some other areas. Your core will naturally get stronger with each of these movement progressions, despite focusing elsewhere.

Let's break this down into two movements.
Scapula depression (pulling shoulders ⬇) - Developing your lower trapezius (mid-back) and serratus anterior.
Leg raises - Developing your re**us femoris (one of you quads. Front and centre. Passes the hip joint).
By separating the movements, you can train them effectively without being inhibited by the strength and concentration required to perform the other. Bringing them together after you're proficient, separately. This is how you should approach any advanced, compound movement.
Finger standing is optional. Assess how big of an attention w***e you wish to be first.

[Scapula depression]
Chair Shrug - Offload some of your weight onto the floor
Floor Shrug - Begin to take most of your weight
Floor Hold - Most of your weight is now being held
Finger Stand - Now you don't have to be as interesting, personality-wise

[Leg Raise]
SL Chair Raise - Begin strengthening the moment at a lower range
SL Floor Raise - Increase the effective height of your raises
DL Floor Raise - It's harder. Just like fi***ng compared to double fi***ng.
DL Floor Raise + - By moving the hands further out, you've increased the effective height of your leg raises

[L-Sit]
Put your PB with your J and enjoy your calisthenic sammich 🥪

As always 1-3 times a week, 3-5 sets, ~70% intensity, rest as much as you like

DM me for more info or PT inquiries 🤙

07/04/2020

This is the third (check out the other two) of my entry level circuits for accessible home workouts. This particular one is to highlight that a starting point exists for nearly everyone. If you're immobile, injured, elderly, in recovery, whatever. You can start somewhere. You only need to measure your own progress. As mentioned in previous posts, this is directed at people who are currently inactive. My goal is to provide people with options for general body maintenance. Being athletic is a lifestyle choice and I'm sorry if you've been made to feel like it's a requirement, especially if that pressure has dissuaded you from simply taking care of yourself. We need to move. It's a higher risk of bad times all 'round when we don't.

I've now posted 'super accessible', 'beginner' and 'intermediate' circuits which you can try out. Feel free to mix and match, but take into consideration that a particular muscle group may not be as developed as others. Generally speaking I would say progressing all 4 categories to the exercises in my 'beginner' post is a recommended heath goal for an able-bodied person. Health should be your motivation. Beyond that, it's all lifestyle choice and no one should pressure you otherwise. Enjoyment should then be your motivation. Aesthetics remain a positive side-effect of health improvements (to a degree, but that's an angry rant for another day).

As always, keep it simple. Each exercise in order. 3-5 rounds. 1-3 times a week. Take as much rest as you like. Get it done.

I'll of course be posting more advanced stuff and will even put together my own 6-day workout for others to study.

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Mount Hawthorn, WA

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