Integrated Training Design

[Lucas O'Geil]

Hello everyone!

 

I have some questions regarding integrated training.  Basically I'm wondering the best and most effective way of adding in basic strength, or FBAs, to the embedded static program in Building The Gymnastic Body.

 

My basic strength is a simple template of 3x3, but when working with static strength I'm usually performing sets of 10... You may see my dilemma.  Really, my concern is the number or sets and reps of the basic strength work when adding it to the embedded static work. 

 

 

OPTION 1:

Should I be doing 3 reps of FBAs before every set of static strength?

For example:

3 chip-ups + 6 sec back lever x 10 sets?

 

 

OPTION 2:

Of should I do my 3x3 of chins in the first 3 sets, like so:

3 chins + 6 sec BL

3 chins + 6 sec BL

3 chins + 6 sec BL

6 sec BL x 7

(this is my current program, and the first GST program I followed last summer where I saw massive strength gains - could have been the gains of a newbie though)

 

 

OPTION 3:

Or maybe throwing my chins in random place during the 10 sets of BL?

 

My workouts are M,W,F which are:

Pull + Back Lever,

Press + Planche,

Legs + Front Lever,

Core + Manna/L-sit/Straddle L,

during every wrokout.  Rest is 45-90 seconds between the static strength and basic strength, and a few minutes after the sets are finished.

 

 

Or course, there are other options that what I'm providing, like throwing in ladder sets, but for the sake of simplicity these are the ones I've provided.   I'm interested to see what you guys are doing or what you think of the style of training.  Hopefully, some of you will have some suggestions for me or even some different setups that you are using that are producing good results. 

Thanks!

 

 

[ZRX38]

Have you trained the pre requisites?

[Lucas O'Geil]

ZRX38,

 

I'm not so good with the lingo... what are the pre requisities?

[ZRX38]

https://www.gymnasticbodies.com/forum/topic/3750-prerequisites/

 

That thread should get you started. 

[Connor Davies]

Personally I train static elements first.  They seem more taxing so I wouldn't want to be tired, and since it's skill work, it makes sense to place it early in the workout.

 

I always heard you should put the most important parts of your workouts at the start.  Since you'll build far more strength with say, a back lever than with chinups, you should do the back lever first.  It has much more carryover to GST.

[Lucas O'Geil]

Thanks, ZRX38!

I got my pre requisites covered - I used to be a gymnast and when I was pole vaulting we did GST sessions twice per week. 

 

Bipocni,

I also agree that the static work should be placed first but in Sommers book Building The Gymnastic Body he says to do the static positions second.   Though, it does makes more sense to be physically fresh going in to the BL hold then moving on to chins or any other pulling variation.  The set and rep number is still my main issue though...

[ZRX38]

You can try reading this thread, everybody did that template before Foundation 1 came up 

 

https://www.gymnasticbodies.com/forum/topic/1532-killroy-70-beginner-template/

[Connor Davies]

I suppose I should make the obligatory mention that you should just buy foundation 1...  It seems to be the answers to everyone's problems around here lol

[Guillaume Cristofini]

I had the same problem with my program design and if I correctly understood what Saul Harris told me, an integrated workout should

looks like this:

 

- 3 sets of: Back Lever + 5 Pulling exercise (pull ups, rows, or curls)

- 3 sets of: Planche + 5 Pushing exercise (pushups, dips or hspu)
- 3 sets of: Front Lever + 5 Leg exercise (sls squat...)

- 3 sets of: L sit + 5 Abs exercise (V ups...)

 

30 seconds rest between static hold and dynamic movements.

2-3 min between sets.

 

Coach Sommer and the forum's members will correct me if I am wrong...    

But I read the book again and again after Saul Harris's answer and that looks accurate ! 

That must be correct !