Total Beginner (Programming, Flexibility)

[Gary Tang]

Hello all, yes, I know, another beginner looking to be spoon fed. I have been looking around on these forums for a while now and have read the book. I just want to clear up some doubts before I start to get on with the program.

Maybe some introductions will serve well. I'm from Singapore and I am 23. Gymnastics is not a big or popular sport in my country, only a handful of people take up the sport and that is usually under the influence of their parents. Not many parents here are aware of this sport or even supportive of sports at all in my country. We are mostly academically driven. Hence it developed the sterotype of Asians being really smart (I'm just guessing).

When we get exposed to this sport, we are usually much older (15-18), that's where we lose out to people who started out when they were 6 or so. It slowly becomes an interest and we just pursue it as a form of recreation or fitness. That brings me to my point of being here!

I've always been intrigued with this sport and now that I have a chance to learn some rad skills, I'm all for it.

So back to the topic, I have read Killroy70's thread and it will be the first program that I will do.

 

I will start a workout with the 6 per-requisites: Plank, Reverse Plank, Arch Hold, Hollow Hold, Chin Hang and PB Support.

 

Then, according to Killroy70's program, move on to 4x FSP and FBE.

 

What I'm worried about is the timings to hold and the sets to use. I'm used to the bodybuilding sets and reps so I got confused when I started reading about "holding for 8 secs" etc.

 

And also as a beginner, I'm sure that most of us don't have the flexibility of someone who's more experience or have done sports that require ultimate flexibility. Should I include a regime to increase my flexibility.

 

I want to thank everyone in advance for your comments and advice, most importantly the time you took to read my long post THANKS!

[Quick Start Test Smith]

Hi garyyyyt,

 

As far as flexibility goes, there are two superb sources that I can recommend to you, but which one you choose depends on your goals.

 

These are the two products:

 

1. Thomas Kurz's Flexibility Express

 

2. Kit Laughlin's Posture and Flexibility

 

First of all, the first one is side split/front split specific, and it is (in my opinion, the absolute best source for learning how to get the splits as quickly as possible. For a product from Thomas Kurz for all around flexibility, see his book "Stretching Scientifically." It is typically very inexpensive; however, if you're not looking for fast splits and are more in the whole body flexibility for the long run, then read on.

 

Number 2, Kit Laughlin's stretching and flexibility is, again in my opinion, a superb product. Although I'd say Kurz's product is superior in the "quick split" department, Kit's book/dvd is beyond stretching. I have never read / watched something as concise yet thorough, so broad yet so specific as "Stretching and Flexibility." Seriously.

Kit is also a member here on the forums and has been generous with giving out information for free to people who need it for particular ailments. 

 

Optimally, you would have both products (as I do); however, if you can't afford both of them, I urge you to prioritize Kit's. It's beyond compare.

[Gary Tang]

Hi garyyyyt,

 

As far as flexibility goes, there are two superb sources that I can recommend to you, but which one you choose depends on your goals.

 

These are the two products:

 

1. Thomas Kurz's Flexibility Express

 

2. Kit Laughlin's Stretching and Flexibility

 

First of all, the first one is side split/front split specific, and it is (in my opinion, the absolute best source for learning how to get the splits as quickly as possible. For a product from Thomas Kurz for all around flexibility, see his book "Stretching Scientifically." It is typically very inexpensive; however, if you're not looking for fast splits and are more in the whole body flexibility for the long run, then read on.

 

Number 2, Kit Laughlin's stretching and flexibility is, again in my opinion, a superb product. Although I'd say Kurz's product is superior in the "quick split" department, Kit's book/dvd is beyond stretching. I have never read / watched something as concise yet thorough, so broad yet so specific as "Stretching and Flexibility." Seriously.

Kit is also a member here on the forums and has been generous with giving out information for free to people who need it for particular ailments. 

 

Optimally, you would have both products (as I do); however, if you can't afford both of them, I urge you to prioritize Kit's. It's beyond compare.

Thank you Patrick for the reply, greatly appreciated

 

I will definitely take a look at both.

 

Regarding my so called "program" is it suitable for a beginner?

[Quick Start Test Smith]

No problem !

 

The Killroy70 program is great.

 

Consider the time held in the position as the rep in a set/rep scheme. For example, if you recall, you should take half of your maximal time in the position and do 3-4 sets of that time. So assuming you held Hollow Hold a minute then you'd take 30 seconds and do 3-4 sets of that with around 1-2 minutes rest (if I remember correctly). It would look like this:

 

Hollow Hold: 3-4 x 30 sec. + 1-2 minute rest.

[Gary Tang]

Thanks for the info Patrick!

I hope I did get the Killroy program right. Haha.

Will start logging it soon.