Strength testing video, form advise and help please :)

[Cappe]

I'll try to get that into a program, can you check it out if it looks better now?

L-sit is really hard to find place for, is once a week 3 sets enough?

Mon:

Tuesday:

Superset, no rest between exercises but 1 min rest after, is that right?

A1. Hollow body hold - 3 x 60s

A2. Gymnastic plank - 3 x 60s (straight arms, feet elevated, no protracting just neutral right?)

B. Adv. tuck front lever - 3-4 x 8s (not sure how much I can do after hollow body holds)

C. Planche leans - 3 x 30 secs (still don't know what grip I should use...)

D1. Inverted row, feet elevated - 5 x 5 / 60s

D2. PPP - 5 x 5 / 60s where to do them? Rings, floor (where should fingers point) or pushup handles.

Wed:

Thu:

A. Arch body hold - 3 x 60s / 60s (decreasing 5s rest every week)

B. HS stomach against to wall - 4 x 15s / 60s I can't hold very long here, but my wrists are 4-6" close to wall

C. German hang on a bar - 3 x 30s / 30s

D. Single leg squats, weighted - 3 x 5 / 75 s

E. GHR (bent hips) - 3 x 5-8 / 60s

F. Single leg ankle jumps - 3 x 15 each leg / 45s

Fri:

Extra workout, variety:

A. L-sit - 3 x 19s / 60s

B. Dip variation (I need to work on russian dips) - 5 x 5 /60s

C. Pulling variation - 5 x 5 / 60 maybe wide grip pull-ups, inverted curl or such

Sat:

A. Arch body hold - 3 x 60s / 60s (decreasing 5s rest every week)

B. HS stomach against to wall - 4 x 15s / 60s I can't hold very long here, but my wrists are 4-6" close to wall

C. German hang on a bar - 3 x 30s / 30s

D. Deadlifts - 3 x 5 / 90 s

E. Single leg hip thrust weighted - 3 x 8-12 / 60s

F. Single leg calf raises - 3 x 12 each leg / 45s

Sun:

A1. Hollow body hold - 3 x 60s

A2. Gymnastic plank - 3 x 60s (straight arms, feet elevated, no protracting just neutral right?)

B. Adv. tuck front lever - 3-4 x 8s (not sure how much I can do after hollow body holds)

C. Planche leans - 3 x 30 secs (still don't know what grip I should use...)

D. L-sit chin-ups - 5 x 3-5 / 60s

E. Partial rep HeSPU (around half reps) - 5 x 3-5 / 60s

How does it look? Is it still too much? Also I'm training football 3 - 5 days a week + 2 days of P.E. lessons in school (easy shit).

I've got some questions in the program that are written after the exercises.

[Rik de Kort]

You gave me a good idea, as I feel personally 2 pulling and pushing days a week isn't enough

But the reason why is because I don't know what to do, I try to change my program to get maximal gains in strength, but I really don't know how

Just go with Cole's modified Killroy and you'll be fine.

[Cappe]

Realized that, sorry for being retard...

I edited the workout, looks good now?

And the reason I'm not taking 2 rest days a row is because I don't want to workout on cardio days as I'm pretty exhausted then and I can't workout in the morning, school time.

[Cappe]

Please, just give me a sign!

Does my routine posted above and edited look good? I just need a yes and I'll have loads of motivation to start it, but I'm getting really unsure when nobody answer :/

[Cole Dano]

Looks much more reasonable.

[Daniel Burnham]

Please, just give me a sign!

Does my routine posted above and edited look good? I just need a yes and I'll have loads of motivation to start it, but I'm getting really unsure when nobody answer :/

Its better. You can combine the prereqs in one day. I would say to do them at least twice a week and preferably 3 if they are pretty easy for you. Can you post a video of hollow body for 60 sec?

The other thing is I would make sure to work L-sit twice a week. It is a pretty fundamental position and helps with all the supported elements. That is assuming that you can hold a support for 60 sec already.

Pick either plank or leans. You can do plank for warmup but if leans are feeling good for you use that as your main work. Also video of this is helpful.

You can do HeSPU if you want but I would mainly work one pushing variation. You will build much faster by increasing frequency. Coach's general pathway is pushups->dips->HSPU try to follow this as you plan the main exercises.

The key to a good routine is focus. Pick a few exercises that you want to get better at and use the others as ancillary. In my experience you don't make great gains until your frequency is twice a week. There are exceptions for things that are very taxing but I am speaking generally for your main work.

[Cappe]

Thanks a lot! So I should try do do all FSP in one workout or just the prereq, which are the prereq and which are FSP? Or do you mean like removing plank and add arch hold there instead of in lower body BL/HS workout? Will be a lot but which workouts? Upperbody workouts that are twice a week?

I will post the hollow body Video this afternoon during workout.

I do l sit on floor and I can hold 38 s and support hold is easy.

I would pick leans I think.

And video will come this afternoon too!

Hmm it sounds good what you said. And I mainly want to focus on pullup (so l sit chins twice a week too then I guess?)and for pushing I hate pushups but maybe I would get better gains by doing them. But what variation should I do and where? I want to get the planche on the floor but it hurts a lot. Should I still work on the floor then with all planche training?

[Joshua Naterman]

Your L sit has bent elbows, that's no good. I know it's not much, but you'll find that the L sit feels completely different when you lock the elbows.

I know that the pre-requisites are boring, but they really help a lot. It may help you do do them in a separate workout so that you still have energy later in the day for the fun stuff that you enjoy.

This perhaps isn't the ideal way to do things (spreading yourself out so much with different things) but since that is what you enjoy I would have at least one day per week where you do 5 sets of the pre-requisites and on the days where you feel like doing pull ups and lever work (and whatever else) just do 2 sets of the pre-requisites as warm up. It is important that you get multiple sets, as this does give you a better training effect, and it is also important to do the pre-reqs as often as is reasonably possible because they are teaching you the right shape to use so that you can get stronger in those shapes and eventually be doing a whole bunch of cool stuff.

Do not underestimate straight body protracted planks: These are truly excellent. Same form as planche leans, but have your feet on something that makes your body parallel with the ground and keep your hands under your shoulders at first. As you get stronger you can turn this into a planche lean little by little but be careful: It is very hard and just a little bit of lean feels like a LOT.

There is a big difference between just hanging out in the position and actively trying to press yourself away from the ground as hard as you can the whole time. Press as hard as you can the whole time. This is very important. Failure to do this will make the exercise ineffective.

[Cappe]

Thanks for the replay!

L-sit: I have got locked elbows, it's impossible to lock them out more, believe me I just have stiff triceps or whatever it is that blocks me. Unlike most gymnasts that can over bend their elbows I can barely keep my arm straight.

Prereq:

Sorry, but I've read through all prereq threads here, but I still don't know which exercises that are necessary for ME to do. Anyway here are some form checks that you ask for Daniel:

Hollow

http://www.youtube.com/watch?feature=pl ... 6VmuWGHOAo

Arch

http://www.youtube.com/watch?feature=pl ... ndOSyT8neM

PL lean

http://www.youtube.com/watch?v=C_KajUzQ ... e=youtu.be

Extra, PPP

http://www.youtube.com/watch?feature=pl ... _b94j2T6gw

Also I don't think I could do a "only prereq" workout, I must have something fun in the end to get motivation to do it

The program:

So now I've got different advises from different people, I'd like to thank you all! One last thing, is this the perfect program for my situation?

A(upper body), X(rest from strength work but football training), B (lower body), C (extra)

X A X B C B A

Upper body workout, done twice a week on non-constructive days:

A1. Hollow body hold - 3 x 60s No rest btw exercises in superset but after both exercises I take 60s rest

A2. Arch body hold - 3 x 60s

B. Adv. tuck front lever in rings - 7 x 8s

C. Planche leans on floor - 3 x 20 secs

D1. Weighted pull-ups - 5 x 5 / 60s Rest after exercises and whole superset to get much rest, because it's strength work

D2. PPP - 5 x 5 / 60s

E. Inverted rows feet elevated - 3 x 5 / 60s

F. Russian dips half reps, stop while leaning back about halfway - 3 x 3 / 60s

Comment about the workout:

First, I start off with some prereq exercises, then I move on to FL work and PL work.

After that I do the my main focus pushing and pulling exercises 5 x 3-5 reps.

Then if I have extra energy left I do another push and pull movement. What do you think about that? They're low priority, and not main focus, I don't care how I progress in those two because now the focus is on pull-ups and PPP on both of my upper body workouts because Daniel said progress came when you did it twice a week

Lower body workout, done twice a week on non-constructive days:

A. L-sit - 3 x 19s / 60s

B. German hang on a bar - 3 x 30s / 60s

C. HS, stomach against to wall - 4 x 15s / 60s I can't hold very long here, but my wrists are 4-6" close to wall

D. Single leg squats, weighted - 5 x 5 / 75s / Deadlifts - 5 x 5 / 90s ( I alternate them btw the 2 lower body workouts)

E. GHR (bent hips) - 5 x 5 / 60s / Hip thrust - 3 x 8-12 / 60s (same as above)

F. Single leg ankle jumps - 3 x 15 each leg / 45s / Single leg calf raises weighted - 3 x 12 reps / 45s

Comments:

First I start off with some FSP and then I move on to leg work!

Extra workout, variety:

A. Partial HeSPU reps (half) - 5 x 3-5 /60s

B. Pulling variation - 5 x 5 / 60 maybe wide grip pull-ups, inverted curl or something, any suggestions would be appreciated

Comment:

Just to get some HeSPU work and to get a little bit more pulling work.

[Joshua Naterman]

Well, you have set your limitations and I can't remove them so I'm not going to try. Enjoy your workouts!

[Cappe]

Well, you have set your limitations and I can't remove them so I'm not going to try. Enjoy your workouts!

Haha sorry but what do you mean, I'm no good at english. Do you mean elbow lockout limitations or what?

Anyway did my form look alright?

And which were the other prereq exercises you were talking about earlier that I hadn't included? Or is that enough? If so, that would be awesome because I felt like todays workout was good and enough of everything.

Oh forgot to send you this:

Adv. tuck front lever, I tried to perfect my form, is it good now?

http://www.youtube.com/watch?feature=pl ... cUm12QwMNQ

[Daniel Burnham]

Well, you have set your limitations and I can't remove them so I'm not going to try. Enjoy your workouts!

Haha sorry but what do you mean, I'm no good at english. Do you mean elbow lockout limitations or what?

Anyway did my form look alright?

And which were the other prereq exercises you were talking about earlier that I hadn't included? Or is that enough? If so, that would be awesome because I felt like todays workout was good and enough of everything.

Oh forgot to send you this:

Adv. tuck front lever, I tried to perfect my form, is it good now?

http://www.youtube.com/watch?feature=pl ... cUm12QwMNQ

I think he meant you inability to do only prerequisites.

As I suspected your hollow body form is wrong. You have too much curvature in the upper lumbar. Your arms should not be nearly vertical they should be closer to ground. Also your legs should be off the ground. Im not in a position to write a full description of the hollow body form but if you search you may find something.

That front lever looks much better. I might still go back to tuck until your hollow body form is better and longer. Youll find that that will make the open tuck much easier.

Also I understand that the prerequisite exercises are not the most glamorous but they are necessary. They should be completed before you work on specific FSP and can be done in conjunction with some FBE work. Remember that while they seem tedious and you might think they are a waste of time, they will save you a lot of frustration in the future when you are spinning your wheels trying to advance into positions you didn't prepare for with form you don't fully understand.

If you are playing football and that is your primary focus, let your workouts show that. I used to practice 4 times a week for about 3 hours at a time. You need a lot of dedicated time to become proficient at a sport. Let the strength work support what you enjoy.

[Cappe]

Ah yeah I find it a bit boring just to do that :/

Hollow body:

Oh, I just tried to follow this guide:

http://gymnasticswod.com/content/hollow-body

LOL I'm not resting my legs on the floor man, I might be a bit lazy with prereq, but not that lazy :wink: They said, keep the legs

(ops noticed they said, "and arms") in the lowest position as possible without breaking lower back touching the floor.

So the only thing I need to fix is, not keep my arms and head and shoulder that high above ground. Let them be closer to avoid upper back curve. Is that the only thing I need to fix? Also, should I keep my legs a bit higher (it's the cloth of the trousers that are touching ground, my legs are like 5-10cm above) or is that good?

FL:

I really don't want to leave it now as I feel I've nearly mastered the skill, now I want to perfect it even better, and doing tuck version might help my strength better, but not my adv. tuck front lever at perfecting the form. So wouldn't it be better to practice it now when i've nearly got the form correctly done?

Prereq:

How do you mean now? I tried to put a prereq in front of a FSP in both lower and upper body program, like this:

Hollow body and arch body hold before FL and PL work, and PL leans are as a "warm-up" for PPP, what is missing?

In lower body workout: L-sit and german hang before BL and HS work, wait what!?!? I don't have any specific BL exercise without german hang as a prereq... Should I add flat tuck BL after the HS maybe? How about that?

Football:

I just play for fun, and I don't try to do a football (soccer) specific workout, but working out legs seems like a quite good choice IMO.

[Cappe]

Bump, or was I right with everything?