Progressions

[Jeff Walker]

I am doing a strength routine - hopefully to one day obtain some of the feats like MUPs, Planche, etc but my primary goal right now is strength.

 

How do I determine when to change a progression.  Below are a few examples

 

DIPS - Right now I do them slightly weighted on Rings.  I use 10lb and I get about 7-8 reps.  Should I just keep adding weight - when to I change the skill, if ever?

 

PUSHUPS - I do a few variations on pushups.  Regular Pushups with weight 35lb plate on my back I get 6-8 reps.  I also do them on Rings RTO and hands towards hips - those are much harder only get 3-4 w/ no weight.  Lastley I do Feet on wall on paralettes. - Should I keep doing all of these or get rid of regular weighted?  Should I begin one arm pushups?  How do I determine which one to do and which one not to do if my goal is primary strength.  

 

PULLUPS -  Should I be doing Archers or just weighted or L-sit?  I want to know if there are specific pull-up variations that I should be doing.  My problem with Pullups is not being able to get the rings to my chest.  Should I be doing different type of pullups, Archers, wide grip. etc?

 

thanks

[Rik de Kort]

Dips - Keep progressing. Purely bodyweight, there's bulgarian dips (which are wide ring dips), but beyond that the progression has to go more into handstand pushups, or pressing through a dip position like bent-arm press to planche. You can also keep adding weight.

 

Pushups - I would focus on just one variation at a time, since that allows more focus. I'd stay with either the rings pushup progression or the wall planche pushup progression you have now, but you can easily do them in the same progression (this is the case in BtGB). Adding weights is tricky with pushups, so I'd stop doing that.

One-arm pushups don't do much, if anything for strength.

 

Pullups - again, progressing is important. If L-sit pullups are easy to you, then they won't build strength. You can build astounding amounts of pullup strength without ever doing a weighted pullup, but I'd say weighted pullups are pretty good.

[Jeff Walker]

Pullups - So dont bother with Archers - just keep doing weighted? 

 

Why dont 1 arm pushups do anything for strength?

[Blairbob]

One of the problems with One Arm pushups is how you position your body. Most people position their body to make it easier to accomplish the pushup.

 

I would favor Pseudo Planche Pushups over weighted pushups (especially if you are doing dips and weighted dips already). I can't remember what my max weighted pushup in summer was, but I want to say it was more than I could place on myself if I was training alone (I was at a CF gym so we had partners).

 

As for dips, I would work the more advanced versions of BW dipping, especially on rings. Some really the korean under and overgrip dips but I would just stick to ring dip variants. After your get accomplished enough with BW dipping, work towards HSPU on parallettes and rings.

 

Pullups, Master all the BW variant pullups like wide pullups in under and over grip with an L. For pure pulling strength, you'll want to stick to weighted pullups, pullups with rope and one arm pullup variants. I personally like the inclusion of one day of weighted pullups and at least another day of rope climbs or various pullup variants like wide arms or L or one arm assisted.

[Jeff Walker]

So Would it be a good idea to have a day of weighted moves, dips, pushups, etc  and then a day of progressions wherever I am at?

[Philip Chubb]

If your goal is strength moves like the ones you listed, I wouldn't bother much with weighted movements. Continue to increase what your body can do and the complexity of the movements it is capable of. The weights are less than optimal.