THE WHAT:
A basic, integrated straight-arm (SA) and bent-arm (BA)-support sequence, practiced on a wall to develop fundamental strength & conditioning. Whilst mostly focused on isometrics, the 'b' variations offer the option for a more dynamic stimulus. Ultimately, these forms have been chosen as they represent 'zero-points' which, when developed, allow the potential to move in/out of, through, and to connect in integrated sequences.

Strength-practice on a wall is distinctly different from bars or rings. One of the main reasons being that the legs are "blocked", rather than hanging in direct alignment with the anchor-point. Combined with a conscious effort to hold the body AWAY from the wall, the anterior/posterior-chain is isometrically challenged in a way unique to this modality. Practice also develops a basic understanding of optimal SA/BA structure & mechanics on a wall, further to conditioning the articulations (shoulders, elbows, wrists...) to sustain the load.

Lastly, it is important to emphasise that using the simple & ubiquitous modality of a wall for physical practice is, in itself, significant. Restricting physical practice to designated indoor locations is, quite literally, "trapping". Movement is not located to any specific space or time, and expanding practice to being outdoors and using the environment can be a great paradigm shift developing our perceptions of both movement accessibility, as well as an expression of our innate connection to urban environments.

THE HOW:
As the sequence alternates consistently between arm-flexion (in front of the body's mid-line) and extension (behind it) and further transitions from SA to BA variations, it is conveniently performed as a single sequence by mitigating over-fatigue of force-production in a single range/direction/position. In this case, start with just 10-15" holds of each position, but look toward building up to a baseline of 30", and a high-end capacity of up to 1'.

In the same breath, the sequence can be performed SPLIT, with other fundamental wall-conditioning contexts places between the exercises. In particular the sequence is most conducive to being interspersed with sets of 'wall-hanging' drills, increasing efficiency of practice by ultimately alternating between "push' and "pull" contexts. When programmed as such, it is likewise valuable to maintain a 1:1 ratio of time under tension (e.g. if working supports for 15", also work hands for 15". If support-capacity increases, look toward increasing hang capacity too).

If you are new to wall-strength & conditioning contexts, practice the sequence for 1-2 rounds with ca. 2' rest between, 1x per week. Begin SUBMAXIMALLY, monitoring how the wrists, elbows, and shoulders are feeling both during and after practice. With this low-end of frequency, it should also be possible to keep up other strength-support development projects on rings/bar at the same time. For focused investment in wall-experience, however, look to increase to 2-3x per week for 1-2 rounds, increasing capacity over a 6-8 weeks phase of practice.

In the latter case of increased frequency, it may be wise to drop, or at least place on submaximal maintenance, other bar/ring-support projects to mitigate overtraining. Content yourself in the knowledge, however, that strength-developments in wall-support contexts will have demonstrated a direct transfer to increased capacity on other apparatus, so it is unlikely that you will lose progress in time away from those projects. You will simply be gaining greater - and more lateral - strength & conditioning experience in 'support' contexts.

Resource contents:

0:05 - A1. Bilateral SA support (flexion)
0:21 - A2. Bilateral SA support (extension)
0:38 - A3. Bilateral BA support (flexion)
1:00 - A4a. Bilateral *BA support (extension)
*1:16 - A4b. 'Wall-dip' variation
1:30 - A5a. SA 'piked' wall-support
*1:52 - A5b. SA wall 'pike-rocking'

'FA' (FREE-ASSOCIATION) - for this context, simply work for TIME, transitioning between the different positions from the sequence in a self-directed manner. Hold each isometric position for just 2-3", or the dynamic ones (i.e. 'dips' & 'rocking') for 3-5x. Transition between positions with EFFICIENCY (i.e. not more "steps" than needed) and ensure ALL positions are included. You can repeat a particular position more than once.

*Choose ONE variation, unless otherwise recommended
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