Ep 7: Can training legs actually help your Handstands? Here’s What the Science Actually Says

In this episode, We explore the often-overlooked connection between leg strength and handstand performance, emphasizing the importance of the nervous system in skill acquisition. We introduce concepts like the rebound window and rebound retention capacity, highlighting how these factors influence training outcomes, especially for women.

Practical programming strategies are discussed, focusing on how to create a safe and effective training environment that fosters skill retention and progress. The episode concludes with a call to action for coaches and athletes to rethink their approaches to training.

00:00 Introduction to Handstands and Leg Strength

02:53 The Role of the Nervous System in Handstands

05:28 Understanding the Rebound Window

08:24 Rebound Retention Capacity and Its Importance

10:31 Programming for Women: Nervous System Considerations

12:55 Practical Programming Strategies for Handstands

14:52 The Intersection of Strength and Nervous System Prep

16:46 Addressing Female-Specific Training Needs

18:04 Load Tolerance vs. Load Perception

20:21 Building a Comprehensive Training Program

22:00 Conclusion

Genpop References:

• Stronger By Science — “How Exercise Affects Your Brain”
  How different intensities of exercise influence learning, memory, and brain plasticity. Explanation of the consolidation window.
  

• Barbell Medicine — “Fatigue Explained”
  Breaks down central vs peripheral fatigue in a readable, science-based format. Explains leg fatigue as CNS modulation.
  

• The Ready State (Kelly Starrett) — “Why You Should Train Legs Before Skill Work”
  outlines the nervous system principle behind sequencing training.
  

  Scientific references

  • Geertsen, S.S., Christiansen, L., & Roig, M. (2016). Effects of different exercise intensities on motor skill learning and consolidation. PLOS ONE, 11(8), e0159589.

  • Holman, M.E., & Staines, W.R. (2021). The effect of acute aerobic exercise on the consolidation of motor memories. Experimental Brain Research, 239(8), 2461–2475.

  • Roig, M., Skriver, K., Lundbye-Jensen, J., Kiens, B., & Nielsen, J.B. (2012). A single bout of exercise improves motor memory. Frontiers in Human Neuroscience, 6, 85.

  • Adami, R., Saha, B., Vitali, I., et al. (2018). Reduced loading of the hindlimbs in mice affects neural stem cells and alters brain function. Frontiers in Neuroscience, 12, 336.

  • Datla, N. (2016). Effects of local muscle fatigue on proprioception and motor learning. Master’s Thesis, Wayne State University.

•