Tried using dumbbells and kettlebells for the Lsit and Frogstand, but dumbbells roll too easily and kettlebells felt a little unstable. Did these two exercises at home, will probably take my push-up handles with me next time. Also did not keep track of sets and time very well on the Lsits and Frogstands, so I might be off a set and time per set is somewhere between 6 and 8 seconds for most sets. Will write down a routine for the coming weeks to stop me from wandering around aimlessly and doing curls with the bro's. ** 31-01-2013: Gym ** Warmup - Joint Rotations - Shoulder Dislocates Set A x 3 - Hollow Hold 30s - Reverse Plank 30s - Plank 30s - Rest 60s Kettlebell Snatch - 3 x 5 @ 16kg Ez-bar Curls - 1 x 10 @ 15kg - 2 x 8 @ 25kg ** 31-01-2013: Home ** Adv Frogstand - 10 x 6-8s Tuck LSit - 10 x 6-8s
Having a written routine is a great idea and definitely reduces faffing around doing silly exercises. Have you considered getting a timer like the Gymboss to help you monitor your hold times? Mine is invaluable for that and for anything else that has time requirements (intervals, rest periods between sets, static holds etc).
** 02-02-2013 ** Warmup A x 2 - Squats 10 x bw - Lunges 10 x bw - 2H Kb Swings 10 x 12kg Warmup B - Joint Rotations - Shoulder Dislocates Set A x 3 - Hollow Hold x 35s - Reverse Plank x 40s - Plank x 40s - Rest x 60s Set B x 8 - Adv Frogstand x 8s - Tuck LSit x 8s Dips - 5, 5, 5, 4, 3 Cable Rows - 3 x 10 @ 26kg Cooldown - Elbow prehab - Stretching Frodocious: I use the stopwatch on my phone at the moment, but a Gymboss might be nice. Will have to wait a bit though as there are other things that require my money right now. Will post new routine idea tomorrow.
--- (New) Routine --- Warmup - Squats, Lunges, Swings - Joint Rotations - Shoulder Dislocates This will be like I did in the 02-02-2013 workout, nice and easy way to get started. Prerequisites - Hollow Hold - Reverse Plank - Plank On Gymnasticbodies they say that these 3 (+3 more) should be mastered/solid before doing FSP (lsit, planche, levers, ...). Don't have the patience for that and decent progress can be made before, still good to practice to do these. What about those other 3? I am not too keen on the arches because I have read a lot about them being (potentially) harmful to the back. Can't do the support hold because I don't have rings and will add in the dead hangs when my hand has had some more time to recover. Fundamental Static Positions (FSP) - L-sit - Advanced Frogstand Will add front levers in again when my hand has had some more time and after doing some of the earlier mentioned dead hangs. Also thinking about doing planche leans once a week instead of the frogstands (not sure yet). Other Exercises Day 1 - Push-ups - Cable Rows - Squat Circuit Day 2 - Dips - Lat Pulldown - Squat Circuit Day 3 - Kettlebell Snatch - Glute ham raise Slightly inspired by Killroy's template from Gymnasticbodies. Pulldown will be changed to Pullup when, you guessed it, my hand has some more time to recover. Prehab Will do prehab for wrists on the first day, elbow on the second and shoulders on the third. Easy, light and not too much. Cooldown Will keep stretching to at least keep my current level of flexibility. --- Handstands --- Did my first wall handstand in over a year today and will try to spend 5 - 10 minutes twice a week to get used to this a little again. All tips, ideas and (constructive) criticism welcome.
** 05-02-2013 ** Warmup A x 2 - Squats x 10 - Lunges x 10 - 2H Kb Swings x 15 Warmup B - Joint Rotations - Shoulder Dislocates Set A x 3 - Hollow Hold x 35s - Reverse Plank x 60s - Plank x 60s - Rest x 60s Set B x 8 - Adv Frogstand x 8s - Tuck LSit x 8s Pushups, feet raised - 4 x 5, 1 x 4 Cable Rows - 4 x 10 @ 26kg Squat Circuit x 3 - Squats 20s - reps: 15, 15, 13 - Squat Jumps 20s, reps: 11, 10, 10 - Squat Holds 20s - Rest 30s Cooldown - Wrist prehab - Stretching Seeing as most of the workout will be the same thing over and over for quite some time this log will be quite boring. I am not sure if I will keep updating like this, might just throw in an update once in a while when I have something worth mentioning.
Keep updating it. It's interesting to see your progress with the gymnastics stuff. I know it seems slow with those sorts of moves, adding 5 secs here and there doesn't seem like much, but it's worth keeping track of.
** 07-02-2013 ** Warmup A x 2 - Squats x 10 - Lunges x 10 - 2h Kb Swings x 15 @ 12kg Warmup B - Joint Rotations - Shoulder Dislocates Set A x 3 - Hollow Hold x 35s - Rev Plank x 60s - Plank x 60s - Rest x 60s Set B x 8 - Adv Frogstand x 8s - Tuck LSit x 8s Assisted Pullups (various grips) - 4 x 8 @ -40kg Assisted Dips - 5 x 5 @ -19kg Squat Circuit x 3 - Squats 20s, reps: 17, 16, 13 - Jumps 20s, reps: 11, 10, 10 - Hold 20s Cooldown - Shoulder Prehab - Stretching Assisted Pullups > Pulldown was taken hostage by a 3 man squad, so went for something similar. Assisted Dips > Triceps did not want me to do too much dipping so took it easy. ** 10-02-2013 ** Warmup A x 2 - Squats x 10 - Lunges x 10 - 2h Kb Swings x 15 @ 12kg Warmup B - Joint Rotations - Shoulder Dislocates Set A x 3 - Rev Plank x 60s - Plank x 60s - Rest x 60s Set B x 8 - Adv Frogstand x 8s - Tuck LSit x 8s Shoulder Press - 1 x 5 @ 10kg, 20kg, 30kg, 40kg Push Press - 3 x 3 @ 40kg Glute Ham Raise - 5 x 3 Overhead hold walk - 2 x 30s @ 15kg sandbag, each side Cooldown - Stretching Gymnastics > Did a 20s Adv Frog and 2s LSit at the end and am wondering at the moment how much a difference my shoes make on these. Shoulder Press > Lost a little strength in these, will have to try a bit and settle on something. No snatches, did not feel like doing them this time and set a goal for pressing (so should stick with it ). Overhead hold walk > Yay! Fun! Workouts > Thinking about going a 4th day to the gym...
** 12-02-2013 ** Warmup A x 2 - Squats x 10 - Lunges x 10 - 2H Kb Swings x 15 @ 12kg Warmup B - Joint Rotations - Shoulder Dislocates Set A x 2 - Rev Plank x 70s - Plank x 70s - Rest x 60s Set B x 8 - Adv Frogstand x 8s - Tuck LSit x 8s Db Bench Press (slight incline) - 1 x 5 @ 10kg, 14kg - 2 x 5 @ 16kg, 18kg Cable Row - 4 x 10 @ 33kg Squat Circuit x 3 - Squats 20s, reps: 17, 17, 14 - Jumps 20s, reps: 11, 11, 9 - Hold 20s - Rest 30s Cooldown - Wrist Prehab - Stretching
** 14-02-2013 ** Warmup A x 2 - Squats x 10 - Lunges x 10 - 2H Kb Swings x 15 @ 12kg Warmup B - Joint Rotations - Shoulder Dislocates Set A x 2 - Rev Plank x 70s - Plank x 70s - Rest x 60s Set B x 8 - Adv Frogstand x 8s - Tuck LSit x 8s Lat Pulldown - 1 x 10 @ 20kg, 25kg, 30kg, 35kg Dips - 5 x 5 @ BW Cooldown - Stretching Adv Frogstand > Not the most solid frogstands today, better luck next time. Dips > Went well. Squat Circuit > Didn't have a whole lot of energy so skipped it (did a few leg presses).
** 16-02-2013 ** Warmup A x 2 - Squats x 10 - Lunges x 10 - 2H Kb Swings x 15 @ 12kg Warmup B - Joint Rotations - Shoulder Dislocates Set A x 2 - Rev Plank x 70s - Plank x 70s - Rest x 60s Set B x 6 - Adv Frogstand x 8s - Tuck LSit x 8s Might have done 7 sets, not 100% sure. Also did a 7th (or 8th) set for both with a 24 sec hold for the Adv Frogstand and a 20 sec hold for the Tuck LSit. Shoulder Press - 1 x 5 @ 10kg, 30kg - 5 x 3 @ 40kg Also getting a little (power) clean work in to get the weight from the floor. Glute Ham Raise - 4 x 5 Cooldown - Shoulder Prehab - Stretching
** 19-02-2013 ** Warmup A x 2 - Squats x 10 - Lunges x 10 - 2H Kb Swings x 15 @ 12kg Warmup B - Joint Rotations - Shoulder Dislocates Set A x 2 - Rev Plank x 70s - Plank x 90s - Rest x 60s Set B x 6 - Adv Frogstand x 10s - Tuck LSit x 10s Was wondering if and how I will be able to make the step from Adv Frog to Tuck Planche when the time comes. Don't think I can just hop into it after completing a 60s Adv Frog. Row (machine) - 1 x 10 @ 20kg, 30kg - 2 x 10 @ 35kg Might like this thing more than the cable rows... Incline Db Bench Press - 1 x 5 @ 12kg, 16kg - 4 x 5 @ 20kg Cooldown - Wrist Prehab - Stretching
I think somewhere on the Gymnastics Bodies site it gives the prerequisites for a tuck planche and they include a full L-sit. Have a look to see if you can find the post.
Frodocious: Full L-sit is indeed a prerequisite, but could not find a definite answer on how long you should be able to hold it. Can remember something about multiple sets of 30 seconds or a set of 60 seconds for those (and/or things like German hangs). Either way, that will take me quite some time. Maybe I should slow down on the planche progression a bit and do some more base work, might be over thinking it though.
I have a feeling that somewhere it says a couple of sets of 1 min full L-sits, but finding definitive answers to certain questions can be nigh on impossible on that site! I think the benefit to long term tendon and ligament health from slowing down progressions can be worth the extra time it takes to get the skill you're aiming for (but I speak from a position on having to take things easy due to various injury issues).
Frodocious: I agree that it can be very hard, if not sometimes impossible, to find answers there. I think that at least a single 1 min full L-sit is doable and a nice goal for now (can always do more later). Slowing down would be wise and I know that, it's just that I can be impatient with these things. Especially because I really want to get to the tuck planche . If anyone knows something I can do for one or two workouts per week instead of the Frogstand I will do that (nice for variety and slowing down). I think it's best not to do any 'hanging' exercises yet and the other gymnastics exercises (manna, straddle L) also have the L-sit as prerequisite. Also, I forgot to add in the squats in the 19-02-2013 workout. So here they are: Squat Circuit x 3 - Squats 20s, reps: 16, 18, 17 - Jumps 20s, reps: 11, 10, 9 - Holds 20s - Rest 30s
I'd keep the frog stand in for the time being. Even if you only do the basic version as a warm up it and maybe a few sets of the advanced version it will have some benefit. Perhaps work planche holds or pseudo planche pushups to add some variety? I know what you mean with being impatient! That's one of the downsides of the gymnastic progressions, it can take ages to advance and to feel like you're making progress, whereas with weights you can see progress every time you add weight to the exercise.
Frodocious: Do you mean planche leans instead of holds? Only planche holds I could find are actual planches (and I can't hold those ). ** 21-02-2013 ** A bit of an experimental workout. Warmup A x 2 - Squats x 10 - Lunges x 10 - 2H Kb Swings x 15 @ 12kg Warmup B - Joint Rotations - Shoulder Dislocates Set A x 2 - Rev Plank x 90s - Plank x 90s - Rest x 60s Low LSit - 3 x 10s Tuck LSit - 2 x 10s, 1 x 9s Did the low LSit for getting my quads and hip flexors used a bit to the straight leg versions. I use the tuck version to practice pushing my hips forward (did not go very well today), making both about the same difficulty. I cannot completely lock my arms like some people, but should straighten them a little more Frogstand - 2 x 20s Adv Frogstand - 3 x 10s A little less volume but all three sets were nice and solid. Lat Pulldown - 1 x 10 @ 30kg - 4 x 5 @ 40kg - 1 x 10 @ 30kg Pseudo Planche Pushups (fail edition) - 2 x 5 Did these while waiting for the dip station to be available. Only very small lean at top and there was some forward/backward movement while going up and down. Found them very challenging. Dips - 2 x 7 - 1 x 5 Sandbag Front Squat - 3 x 3 @ 40kg Didn't feel like doing the fast circuit (not the best of days) and played around a bit to at least give the legs a little work. Back Squat - 3 x 5 @ 30kg Cooldown - Shoulder Prehab - Stretching I have a video of last set of both LSit versions and the second set of PPP, will post it in the weekend. Will probably stick with the lower volume Adv Frogstands for two days a week and do Planche Leans and Pseudo Planche Pushups on the third day.
[ame="http://www.youtube.com/watch?v=lsr7dH1N1Oo"]How to Planche Tutorial- Training Tuck Planche Pushups Progression Workout - YouTube[/ame]
