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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.