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Bent Arm Straight Arm Training Split


Jordan Garcia
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Jordan Garcia

Everyone has heard of training in a push pull split where you train back and biceps on one day and chest triceps and shoulders another but can you train one day for straight arm strength (planche, front lever, back lever) and bent arm strength (oac and hspu's) the next?

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Daniel Burnham

Yes kind of training is common in gymnastics. But at the beginning you will find that there aren't really enough straight arm exercises you can perform to fill a training day.

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This seems to be the kind of split quite a few people move to when they are capable of 'real' straight-arm strength ie. crosses and the transitions into and between them.

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Joshua Naterman

This seems to be the kind of split quite a few people move to when they are capable of 'real' straight-arm strength ie. crosses and the transitions into and between them.

Right, but that's when you're moving into what I believe Coach would call the intermediate stage of strength training, which is after you have achieved a solid planche.

 

That's a subject that new people really don't have much business thinking about, because the way you train after 2-3 years of training can be quite different than the way you train for that first 2 years.

 

Heck, this is something that most of US don't need to waste brain space thinking about for a while.

 

 

 

 

It's kind of the same as proper track and field work: You don't let your athletes perform full-on plyometric work until their bodies are prepared, and that can take a while.

 

It's the same thing here, to an extent, but even then you will want to warm up with easier bent arm and straight arm stuff.

 

That's why discussions about this kind of training will typically be kept in the area people have access to after getting out to the seminars and proving that they possess both the experience and  the in-person education to know when it is safe for them to get into more advanced methods.

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Makes sense. All Muscle No Iron aka How Not to Snap your Elbows Quite So Much isn't even out yet; basic strength is the staircase to everything...

 

I am so looking forward to being able to actually attend a seminar. He comes to Australia-- I leave Oz. Bah. Well, it'll happen when the stars align.... and I make a year's progress in three days...

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I do this kind of split and Joshua has a very good point. I feel a lot of beginners to GST and especially people coming in to improve performance in another sport get more benefit from doing the type of training Coach list in his upper body days. Doing the bent straight split is something I started after my 2nd year and it requires some serious programming and a lot of recovery to get used to.

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