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Found 2 results

  1. Alexander Castiglione

    My FBAS > FSAS - accessory work to remedy?

    Hey Everyone, So i was playing around with planches today on my lunch break (thank god for a gym in the lobby of my building. At least i can get a break from "desk patrol" as coach calls it). I hadn't trained it in a while, but I had a pretty solid 30s Planche lean when i took a month or 2 off (moved into a new place, life got in the way, was traveling; didn't train FSAS as much as I would've liked, excuses aside). Now, I have to work back up to it. However, I'm noticing that my FBAS is waaaaaaaay more advanced, as in I can almost execute rope climbs, in full straddle, with decent form (not perfect - but decent, I'd say a C+). Bent arm hang? No problem. Wide grip BTN pullups? All day... I'm wondering what accessory work I can do to get my straight arm strength to catch? Handstand shoulder taps maybe? As you all know, planche work is very hard on the joints, especially for a relative beginner like me, so I only train it 1-2x a week, and do CrossFit workouts 4-5 days a week, with some boxing mixed in. After a bout with tendinitis in my left arm (tennis and golfers elbow, basically according to the doc) I backed off the Oly lifting and was very careful with my programming. If i feel like i need a rest day, i take it, even if i don't want to. FSAS work is pretty new to me, and it was humbling when I fell on my face after a few seconds in a proper lean at first. Any and all help is appreciated.
  2. 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!
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