CHERIF Djalloul Posted March 9 Share Posted March 9 Hi everybody. I started calisthenics on september but injured in my small finger 2 month later with an educative exercise to master muscle up. Actually i'm getting back on track after 3 month of breakdown i wazs focusing on cardio instead. i want to get stronger at pull ups and i work a lot (i'm a taxi driver) so i basically my idea is to work with grease the groove , every time i stop between to rides, i have my rings, and go for a short set of reps. I want to know if i can mix differents exercises with grease the groove (for example my max is 7 pull ups, i do 3 pull ups, 3 chin ups, 8-10 dips(my max is 20+), 10 body weight squats, and Hanging with rings i'm beginner actually). Do you thinks i can do that, i'm doing it every 30 min or plus, using the grease the groove method, or i have to do one exercise only while greasing the groove? My goal is to optimize maximum because i'm working a lot(10+ driving daily + side project on my laptop, so working and breaking sometimes to grease the groove and add at the end of the day of work some Z2 cardio or sometimes when i stop driving go for a fast walk). I precise that i don't feel tired and i listen to my body. Any advice to optimize my routine, and for flexibility if you have any advices ? Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted March 10 Share Posted March 10 11 hours ago, CHERIF Djalloul said: Hi everybody. I started calisthenics on september but injured in my small finger 2 month later with an educative exercise to master muscle up. Actually i'm getting back on track after 3 month of breakdown i wazs focusing on cardio instead. i want to get stronger at pull ups and i work a lot (i'm a taxi driver) so i basically my idea is to work with grease the groove , every time i stop between to rides, i have my rings, and go for a short set of reps. I want to know if i can mix differents exercises with grease the groove (for example my max is 7 pull ups, i do 3 pull ups, 3 chin ups, 8-10 dips(my max is 20+), 10 body weight squats, and Hanging with rings i'm beginner actually). Do you thinks i can do that, i'm doing it every 30 min or plus, using the grease the groove method, or i have to do one exercise only while greasing the groove? My goal is to optimize maximum because i'm working a lot(10+ driving daily + side project on my laptop, so working and breaking sometimes to grease the groove and add at the end of the day of work some Z2 cardio or sometimes when i stop driving go for a fast walk). I precise that i don't feel tired and i listen to my body. Any advice to optimize my routine, and for flexibility if you have any advices ? HI Cherif, i personally think after almon 20 years of coaching that grese to the groove it is ok for technical movemtn like handstand where the more you practice it (at some stage of development) the better it is BUT for strenght training it is a suboptimal source of improvement. a stable program with a basic progression that increase the difficulties of the session week over week (also depends on your current level) it is better. The fact that you got an injury easrly in your process reflects the fact that your joint are not enough prepared, they need to adapt BUT grease to the groove do not let them top recover due to the high frequency. Link to comment Share on other sites More sharing options...
CHERIF Djalloul Posted March 10 Author Share Posted March 10 Hello Alessandro, thanks for your answer. But i don't understand how do i do with the program. Basically i'm not very flexxible, my max for proper dips (getting totally down are 10 maybe) for pull up (6) and pushup 30. how do i know which level. And a gymnastic workout take how long usually? Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted March 11 Share Posted March 11 12 hours ago, CHERIF Djalloul said: Hello Alessandro, thanks for your answer. But i don't understand how do i do with the program. Basically i'm not very flexxible, my max for proper dips (getting totally down are 10 maybe) for pull up (6) and pushup 30. how do i know which level. And a gymnastic workout take how long usually? gymnasticbodies platform (gymfit) gives a starting test where you insert your performance and you can understand what it is your level. i personaly think that thisi si the most avanced platform on the web at the moment. Been able to program by yourself requires even an higher level of knowledge. Link to comment Share on other sites More sharing options...
CHERIF Djalloul Posted March 11 Author Share Posted March 11 2 hours ago, Alessandro Mainente said: gymnasticbodies platform (gymfit) gives a starting test where you insert your performance and you can understand what it is your level. i personaly think that thisi si the most avanced platform on the web at the moment. Been able to program by yourself requires even an higher level of knowledge. Ok sounds great. You think I need how long per workout and how many workout weekly Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted March 11 Share Posted March 11 5 hours ago, CHERIF Djalloul said: Ok sounds great. You think I need how long per workout and how many workout weekly The once-per-week strcture fro a movement is the most doable for the biggest part of the population. in some cases twice a week for a movement can be an option but it should be evaluated separately from case to case. Th platform does everything for you. Link to comment Share on other sites More sharing options...
CHERIF Djalloul Posted March 11 Author Share Posted March 11 2 hours ago, Alessandro Mainente said: The once-per-week strcture fro a movement is the most doable for the biggest part of the population. in some cases twice a week for a movement can be an option but it should be evaluated separately from case to case. Th platform does everything for you. Ok thank you Link to comment Share on other sites More sharing options...
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