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Found 2 results

  1. Lucas O'Geil

    Integrated Training Design

    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!
  2. Guillaume Cristofini

    Programm Design Comprehension

    Hi to all of the athletic community ! As a beginner I am trying to design my training schedule. I woul like to design an Integrated training with a Steady state training cycle. I have trouble to associate some things I read in the book. _______________________________________________________________________________________ "Training day 1 could be a curl variation, day 2 could be a row variation, day 3 could be a pull-up variation, training day 4 could be a MPPu variation and training day 5would begin the rotation again back at curl variations" "For upper-body work, focus on CPPs, or pair a curl with a dip, a HSPU with apull-up and a pushup with a row or a MPPu with a MPPr; although anyvariation of p u l l / p r e s s would be acceptable.Leg work should be alternated with a core exercise." 1/ Pair a curl with a dip... I am not sure of what it means: Do I have to do 3 dips followed by 3 curls, take 3 min rest and do it again 3 times ? (and it will be done for Day1) Do I have to do 3x3 dips (with rest between sets) and then 3x3 curls ? _______________________________________________________________________________________ 2/ Integrated training: "To perform integrated training, take your basic strength workout that youhave designed and pair it with either your simple hold static work or theappropriate embedded static work. The static strength work will be done immediately preceding the basic strength work. A short rest of 30-60 seconds between the static work and the basic strength work is fine." "For example Embedded back lever work will be paired with each day's pulling variations.Embedded planche work will be paired with the pressing variations.Front lever work will be paired with the leg variations.L-sit/Straddle L / o r Manna work will be paired with the core variations." This is where I totally get lost... Do I have to do an embedded back lever, take a 30 sec break, do 3 dips, then 3 curls and repeat the whole thing 3 times after a 3 minutes break ? Do I only have to do back lever with pulling variation on day 1 (it is an example) ? I absolutely don't know how to associate the Basic strenght training with the Static hold... I want to thank the people who will take the time to read and answer this article. I tried to be as accurate as possible. My deepest apologies for my poor english understanding.
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