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Found 46 results

  1. ishocker

    Old broken arm weak elbow tendon?

    Ok im still fairly new to this calisthenics/gymnastics lifestyle and I want to make sure I don't mess myself up so it anyone could assist me I would really appreciate it I broke my 2 left arm bones (ulna&radius) twice right in the middle of the arm when I was in middle school (Im 23 now) second time the bone came out and had minor surgery but no plates or screws though, but now im training for a planche but I feel my left arm is slight weaker especially around the back elbow right under the triceps muscle but right above the actual elbow joint I don't know it that's a muscle or tendon sorry, but when I try some poses like crow stand I feel that left elbow area barely has muscle but I feel a nice tight muscle or tendon on my right elbow (I feel it with my knees when I get in that stance) but when I do straight arm planche holds with my feet elevated on something I don't feel stress or feel like it's gunna snap but I guess i am afraid or siking myself out in my mind that my elbow is gonna snap backwards since I feel there's not to much strength there, I never feel pain or any of that sort from the crow stance as well and I don't want to In the future either. Im just thinking since I broke it twice and like a month apart from each other im afraid the muscles got reattach differently? If that's even possible So I guess my question is, will I be able to ever do a straight locked out arm planche or is that out the window due to my old injury? If not what exercise could I do to strengthen that one area/muscle? and also both elbows pop when I extend them out must of the time but never pain, is this normal?
  2. Alexander Castiglione

    Strength and GST work

    Hey All, So I'm starting foundation 1, and after some searching on the Interwebs, I found someone that claimed that Texas Method (or Wendler) strength programs could tie in well with GST. I've pretty much abandoned trying to include Oly work, Gymnastics work, and metcons - my tendons and body won't allow it, and Coach Sommer put it bluntly: You're doing too much. As I'll be on a 3-4 day a week schedule, it doesn't seem like too much volume. My question is what would you recommend - Strength training prior to GST work, or after? I'm looking to do F1 and H1 concurrently, with Wendler: Mon - Squat, sPL, SL, and MN work. Wed - Strict Press with FL, HBP, RC (or HS work depending on feel.) Thu - Deadlift with HS if I didn't get to it the prior day. Maybe some conditioning work like prowler pushes or quick metcon's. (Given that i've had bouts with tendonitis, I'm trying to minimize my volume and concentrate of strength, mobility, and statics). Fri/Sat - Bench Press, with sPL, SL, and MN work. The author of the piece i found about integrating strength training advocated the Texas Method, but I've had pretty good results with Wendler in the past. Thoughts? Advice? Or am I just crazy and overdoing it?
  3. ayloedxa

    Repetitions/Strength Endurance

    Greetings community, I myself just became a coach and it is common practice in most clubs around here to do exercises like rope climbing, push-ups, Hanging L, etc. when it comes to strength training. The problem I see now having read "Building the Gymnastics Body" is that doing so we are mostly training strength endurance and as Coach Sommer stated: "focusing on metabolic conditioning or strength endurance training is far more efficient if a solid foundation of basic strength has first been established. In my experience, strength always comes before strength endurance and indeed is the necessary foundation from which ALL impressive displays of strength endurance occur." As climbing the rope repeats the action of a pull-up about 20 times, we can all do 30+ Push-ups, hold the Hanging L for more than 20s, etc. it seems that we are not actually gaining a lot of strength (that being maximal strength/basic strength) doing those exercises, is that right? Should we be doing other exercises instead of which we can only do 3-5 repetitions or hold for 3-15 seconds? Why then is it so common to do these exercises all the time, if they do not lead to a lot of strength, which is obviously direly needed for gymnastics? I also had a look at the Foundation series, but they seem to focus on a different group of people (not actually gymnasts, rather ordinary adults trying to get that gymnastics strength), as for we are gymnasts aging 6-20. Also in the series you do a lot more reps than just the 3-5 suggested in the BtGB and analogously hold more than 15 seconds. Why in the series do you focus more on strength endurance and in BtGB on pure strength? I thank you for your time and would appreciate any help in me understanding what is best for our gymnasts. Alexander
  4. Hi, I'm 20 years old, 5' 11", and I've been into gymnastics training for about three years now. I also started lifting weights pretty regularly around two years ago. I put on around 25 to 30 pounds of muscle in the course of the first year of my weight training, and that seemed to set my gymnastics training back a little, more than likely because my body had to adjust to its "new form". Anyway! Now onto my point/question: What I've noticed is that gymnastics has really helped with my strength, but I'm not getting any bigger from it. Note that I am NOT doing gymnastics for aesthetic reasons, but the huge biceps and almost balloon-like shoulders that are typical for a lot of male gymnasts (mainly those who specialize on rings) do not seem to be even remotely in sight based on the gymnastics training I've undergone thus far. Here's a basic rundown of some of my ring abilities: I have a solid back lever (20 second hold with no problem), solid ring handstand (no forearms touching straps/rings or feet touching wrapped around straps), seven second straddle planche on rings (straight arms, little to no piking, and good protraction), and I'm fairly close to an iron cross. All that said, anyone else with a similar experience as me? I'm more than happy with the way I look, but after three years of training consistently, I'm surprised that I'm not as big as some of my friends who lift weights regularly or even some of my other gymnastics friends. I don't mean to be vain or anything, but this site is called "Gymnasticbodies", after all... So I just wanted to see if any others experienced a lack of "aesthetic progress". Thanks!
  5. Toni Laukkavaara

    A video compilation on strength

    Incase you are bored, here is a little compilation made by me https://www.youtube.com/watch?v=0d9K_3Y7LKM Enjoy! =D
  6. ForzaCavaliere

    What is the best strength test?

    I would have liked to ask "What is the most complete strength test?" but obviously such a test would involve every movement known to man. But really, how can you determine who is the strongest? As for the definition of strength, I'm not really to certain so it can be quite lenient in regards to this question; but one requisite is that there should be a combination of brute strength and athleticism. Pure weightlifters can say "I can lift more than you in *particular lift* therefore I am stronger", but calisthenics experts may also say something like "yeah, well, can you do this *particular movement*?" Which one is more valid, if either? The strength should be applicable in real world scenarios, such as lifting a car out of a slippery ditch, or uprooting a man-sized tree, because what use is any other strength? In such a test, would you make it a circuit routine for who can do particular exercises? Would you include standard "exercises" or a new one for the sake of testing (such as, say, metal bending). All I can think to include really is a deadlift (genuine test of total body strength), and... weighted pullups. Any ideas? EDIT: What I had in mind was a method for discerning who out of two people is the stronger one. Arm wrestling should be in there somewhere.
  7. ForzaCavaliere

    Neuromuscular strength gains vs muscle mass

    Strength comes from efficiency of the nervous system and cross-sectional area of the muscles involved (mass). Gymnasts, while pretty muscly, get most of their strength from neuromuscular efficiency (?). What is it in their training that makes it so they gain more efficient motor systems rather than muscle mass? Is there a way to train for one or the other (exclusively)? If I am wrong in my initial statements please tell me.
  8. hello guys, I really hope you can help me here, as I am a bit impatient and desperate. I am a 21 year old girl, I am 162cm and weigh 110lbs. I always had a passion for tumbling, when I was young I thought you would need ages to learn a backhandspring and just very few adult people can do it. During puberty I discovered gymnastics and tumbling as a sport, I never heard of it before as we used to live in a farm and all I did was playing outdoors. But I was too shy to ask someone if he knew a gym or tumbling class and as me and some of my friends were homeschooled, there was no oppurtunity to learn it, so I stretched for myself and watched tutorials on youtube. Last year I started studying and moved to a city. I joined a recreative tumbling class as well as an acrobatic class and the teacher didn't believe me I have never done anything like this before! I lean fast and I am quiet strog for a beginner, maybe because I love it so much! I am working out since 7 months! Here are my current skills: Oversplits of 10cm very good back and shoulder flexibility (I can put my head through my legs) 4 pull-ups 35 good form push-ups 5 hanging leg raises 20 sec straddle lever support on floor 7 sec L-sit on floor press handstand against wall or with a little tiny jump walkovers cartwheel one-handed cartwheel roundoff I know that sound like nothing, but it is so much fun to me, I could tumble and do stretching and conditioning all day round! Now my question: As I am a student and don't work, I could spend 4 hours of training a day, 2 in the gym (that's all the offer) and stretching and conditioning at home. The thought of could have been starting at an earlier age and could have been a lot better then, makes me so sad and angry! But this is my passion and I don't want to give up, I won't make it to the olympics but that's not what I want. I just want to get good for myself, to have fun in the gym and be able to do some impressive skills. I have set myself some goals and now want to ask you, if it is possible to achieve that at my age and if so, how long it would take to achieve it (I know you can't tell - just approx!) Strength: 10 pull-ups 20 hanging leg raises (will these two exercises enable me to climb a 15 ft. rope in L-position?) straddle to press handstand on floor V-sit on floor Skills: Tic-Toc Hold a normal handstand as well as in a split position front/back handsprings front/back tuck round off - back handspring - back tuck front/back handspring stepout back handspring layout' maybe a twist side aerial front aerial I don't want to do bars, beam or vault btw, I am just in tumbling, although I have some of the skills. Do you think my dream is possible? And if so, in what amount of time will I get it? I know you can't tell, but i will work really hard! I would do anything to get to this. Would you recommend one of the Foundation's? Does one of them cover my goals? I hope you can help me!
  9. Katharina Huemer

    20 hanging leg raises - impossible?

    Hello! I am a 20 year old girl from Austria, basically doing acrobatics and not gymnastics, that's why I have a huge lack in strength! I want to switch my gym and for the test in June 2014 I need to be able to do 20 hanging leg raises, feet completely to the bar and I need to climb a 3m rope in a pike position, so hands only. I can currently master about 12 hanging leg raises to vertical (90 degree angle) and I can do 2 pull-ups and 4-5 chin ups. Can anybody tell me if it is possible to reach that amount of strength in 6 months? And can you give me a training shedule I can stick to? I train acro 3 times a week for two hours, but we do very little conditioning, mostly flexibility and skills! I have no idea about what to do, but we have a pull up bar and a rope in our garden! I would appreciate any kind of help! Thanks in advance!
  10. Jacob Marks

    Future Star Champion Video

    Coach Sommer I thought you would like to see an update on how young Josh. He was 1 of the 25 young men selected to the National Future Stars Camp in a field of over 200 boys thanks to the mentorship and guidance your program and advice has given me. I can't explain how grateful I am to what your philosophy and book has done for my boys program and Josh in particular. He is 9 and was 8th in the 10 year old group and #1 Ranked 9 year old in the country! Thanks Again Coach http://www.youtube.com/watch?v=s849fIXBAbc&feature=share
  11. Aris Tsangarides

    Quadratus Lumborum, Back Hyperextension

    I posted this in another thread but the issues on that thread were already resolved and it seemed like I was starting a new thread within a thread, so I just decided to post it as a new topic again instead. Whenever I used to do exercises that involved hyperextension of the back, my "Lower/side" back would cramp up. The thing is though, my erector spinae wasn't what was cramping. The way I figured it out was doing Iliopsoas stretches directly after, which soothed the low back pain but not the deep dull side pain, which remained for days on end. Did a bit of research and figured that it had to be my Quadratus Lumborum, a muscle for which I haven't yet found a stretch that could be performed without a partner and that actually targets this muscle. Even foam rolling or using a tennis ball fails at successfully reaching this region. As a way to deal with this issue, I try to always perform exercises with a "stacked" spine or at the bare minimum to be mindful of my coccyx being "tucked", which reduces pulling tension on my Iliopsoas and to some degree on my QL. 1)Are there holds/exercises where the back shouldn't be tucked? (in martial arts, tennis, swimming, and many other sports they teach you that being stacked is how you control your body as one single unit) 2)Is the QL involved in hyperextending the back? or in anterior pelvic tilt? 3)Are there any good solo QL stretching exercises out there? 4) Say you have tight hip flexors, hamstrings or any muscle you want. It's tight and you can also feel a pain that resulted from this tightness. Do you recommend stretching?(I assume yes) BUT do you recommend strengthening: -after the pain has gone away? -while there's pain, but to train the muscle within the confines of what one would consider tolerable pain/not debilitating pain? -what if you haven't been strengthening the muscle, but kept stretching it correctly for a number of months and there is an increased range of motion and flexibility but still some residual pain. Could this be because of a lack of training this muscle? Should you start strengthening it? I would really appreciate Kitlaughlin's input on this(as well as anyone else that wants to shed some light on this issue)
  12. Pushups

    Workout Routine Help! Please

    Hey guys, so i recently just got into bodyweight workouts for gymnastics and bboy, and can you guys help me make a weekly workout plan. The only things i have access too are body weight workouts, pullups bars and dipping racks Thankyou My goal is to build strength and lose weight THANKYOU its my first time
  13. Hello all. I am a gymnast on a college club team and have never had a formal coach or any formal training...so I'm stuck with a love for the sport and desire to grow, but no resources to help me. I've become very comfortable on rings, and although I'm still a little ways away from completing Coach's list of things to master before training a cross, I'm actively training the whole list with lots of stretching and no undue injuries or pain and making significant progress. I know I don't have nearly enough muscle or tendon strength to actually train an iron cross, and I completely don't intend to, as I love my elbows dearly. However, I find that using MASSIVE amounts of resistance with bands and lowering to a cross is a very fun and relaxing exercise. It's literally almost a challenge to go/push down all the way because I use so much resistance, knowing I'm not ready to actually attempt such a strenuous move. Most of my knowledge of rings comes from personal experience and research, which I kinda hate. I have heard the shoulders should be rolled forward for a cross, the elbows down and locked, and the head neutral. I know there are a million other factors about which I know nothing, such as protraction, shoulder girdle, angle of hands, etc. Like I said above, I don't intend to actually train the cross at all, but I will probably continue to do my cheesy super-resistance holds because they are exhilarating and relaxing, and I feel literally no discomfort anywhere doing them. But while I'm at it, I'm a huge fan of perfected and safe form and would rather have a very good idea of what I'm doing while I'm doing this, even if I'm handling little to no weight. I hope to one day far in the future train the cross when I am ready, and if I am developing habits right now, I'd like them to be good ones. I was wondering if anyone can give me a basic run-down of all the key points of proper cross form, including information on angles of joints, physiology, common errors, and basic anatomy. As I'm looking for a pretty in-depth description, I would even love to just be pointed to a very good book or resource that has this information. I promise I take my health very seriously, have read many of these forums about prerequisites, and am not doing anything stupid. It is mostly out of a love for knowledge and the sport and innocent curiosity that I want to know how a cross works. While I understand how discouragement can be a great thing, I swear I have zero courage or intention to train a cross already, and would really just love some information. Any help, info, or direction would be greatly appreciated. Much thanks, -Hunter
  14. jvasqu01

    Is ring training only a good idea?

    All, I have a pair of rings I bought when I was doing crossfit. To save money I'd like to use rings 3-4 times a week for conditioning, strength increases and to look better . I've always done a mix of weighted exercising but wondering if rings will give me what I'm looking for. Is there a video on basic ring progressions and good starting workouts? I see that this site offers something called the basic ring series but couldn't find links to videos on that. Thanks, Julian
  15. I have been trying to develop strength in the groin and hips for lower-body based sports, as strength and flexibility is lacking in these areas. Currently what I'm doing looks like this: Hip extensions: 2*10s forward, sideways, back, forwards with circles in both directions. ATG Squats Butterfly stretch and Middle Split as wide as I can go Hip flexor stretch I don't think strengthening of the groin is prevalent here, as it seems to take a back seat to flexibility, but I don't know what I could do to strengthen it. Any ideas?
  16. Martynas Morkūnas

    Korean dips for planche..?

    Hello, GMB. Are there any benefits from controlled ring korean dips, lowering to back lever, bent arm planche on ground? Will this fasten my real planche progress? If so, tell me more benefits about this.
  17. alihanyildirim

    Gaining Weight Whilst Training Static Holds

    Hi GB forum members! I have a few questions which I would really appreciate some answers to as they have been on my mind for quite a while. I have been training gymnastics for almost 1 year now and when I started out I was only into tumbling but have now shifted my focus more onto the Still Rings and Strength Training. I can hold both half front levers and back levers and a handstand on the wall for close to a minute. My muscle up is a work in progress and my ring l-sit is around 20seconds. I wanted to know if trying to put on muscle mass while trying to progress in static holds such as the Front Lever/Back Lever, Planche, Side Lever, Manna and Handstands will slow my progress down as gaining weight means that my body has to work harder to hold a position whereas if I was maintaining my weight would it be easier? I am 6 feet tall and weigh 81kg (178lbs). So my question again is, is gaining mass and trying to progress in static holds doable or would it be better for me cut my weight down and just maintain whilst trying to gain more strength? Thanks!
  18. Joshua Chan

    Maltese to Planche-Spotted

    Hello, Working the push to planche. Its really hard to keep a hollow chest when pushing.Advice and criticism welcome. -Chan
  19. Firmgood

    Strength/Conditioning Workout

    Some ideas (examples) for Strength/Conditioning Workout... So, workout that is something between Strength and Conditioning, so my heart rate is going up... Thank's!
  20. I've been doing the same bent-arm strength workout for a few weeks now, and I'm looking to switch things up. This is what I've been doing: Warmup: ~30s holding handstand position 4-6 skill ring strength routine (e.g. front lever->muscle up to L-sit->hollow-back->back roll->back lever). 3x sets, with 5 minute rest between each set. Each exercise is performed slowly: 4x straddled planche pushups 4x maltese board presses (these are technically straight-arm, but they don't stress my joints much so I do them along with my bent-arm work) 4x inverted muscle ups, performed negative 4x inverted bulgarian handstand pushup 8x inverted rows on rings ~3 minutes manna work I'm of the opinion that it's important to up exercises every few-weeks to prevent the body from becoming ''acclimated" to a particular exercise. Thus I'm looking for new movements that will hit similar strength areas. Here's what I'm thinking so far: 3x cranks to work core and shoulder retractors 2x cirques on 15' rope to work bicep strength 4x wide-grip muscle-ups to work cross-related strength 3x Galimores to work planche strength ~3 minutes manna work I'm struggling to come up with exercises to replace the bulgarian hspu's and the maltese board presses. Any help/suggestions? Should I just keep doing those? Should I make any other changes to my routine? My primary goals at this point are building maltese strength and building/maintaining planche strength.
  21. Hello. I have been strength training for a little while now but I was not familiar whit the gymnastic bodies training system. I want strength for aerial straps (a circus skill I think most of you is familiar whit) I downloaded the basic strength book and fell in love whit the way that the progressions of exercises are presented. I have already started my FSP training but I have a couple of doubts whit the FDE. What I was wondering is how do I spread mi routine over this exercises. Do I do a pushing day, pulling day and core day or do I spread the exercises on the days of the week. More like killroy routine. Also I would like to know in which days I should spread them because I have my circus class on Sunday. finally I see most of the routines posted here without any specialized core training. Is it core trained only by statics or is a core FDE necessary. I have a week core, so I think I would need some specialized training in core.
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