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Found 4 results

  1. Alexander Castiglione

    Pancake and Middle Split Flexibility Progressions?

    I did a quick search on the forum and didn't come up with anything - but I figured i'd throw it out there. I've been messing with GST and having FANTASTIC results, both with strength and mobility gains (thought i was highly mobile before, but my pikes and weighted pike hangs are effortless now, shoulder mobility and dislocate strength is increasing faster than i ever thought). One movement I'm still having a rough time with is the pancake (i can get low to the floor, but my groin/inner thigh mobility isn't where i'd like it - my legs are maybe just more than 45 degrees, i'd like them to be way farther) and also the middle split. When I was a kid I was a huge Jean Claude Van Damme fan (go ahead laugh, but when you're 5 years old Bloodsport and Kickboxer are great films lol), and could do middle splits all day, even held myself up between two chairs, could kick up to the wall and do a middle split against the wall even. I don't know if it was from a growth spurt or just not maintaining - but when i was about 12 i lost the ability to do that. I'd like to get at least close to it again. Does anybody have any good progressions or stretches to specifically develop middle split and pancake mobility?
  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. Hi GymnasticBodies Community, I have a few questions about the Back Lever which I want to start training and also to work on some progressions but I am not sure where to start. So from my research I have devised a list of progressions that I think would help the back lever development and will greatly appreciate some help, tips and advice based on individual experience with training the back lever. So here is what I have come up with. German Hang 5x30s Skin the Cats 5x5 Tight Tuck Back Lever Pull-Outs (3 Second Hold at Bottom) 3x5 Open Tuck Back Lever Pull-Outs (3 Second Hold at Bottom) 3x5 Half Lay Back Lever Pull-Outs (3 Second Hold at Bottom) 3x5 Back Lever Holds 5x5s Back Lever Pullouts (3 Second Hold at Bottom) 3x5r So what do you think of these progressions and numbers? Do you think they are realistic? If anyone has a solid back lever how long did it take you to prep the bicep tendon to turn the palms so they faced downwards and how did you progress? Any advice would be great. Thanks
  4. Hi ! I have a question about static exercises. At every training session ( which is 3 times a week) I am doing these exercises at the beginning: Frog stand Tuck L-sit Tuck Front Lever Tuck Back Lever I do them with 30 - 40 sec rest and i hold them for more or less of 60 seconds each exercise ( i.e. 6 sets of 10 sec) I read somewhere that this is the right way to do it. But i just read that if i can't Hold L-sit for a minute then i shouldn't even begin Front Lever training. Is that statement correct? I mean to be able to hold L-sit for 1 min it takes some serious strength, doesn't it? ( I can Hold L sit for about 6 seconds, lol ) and i weigh 205 lbs Your advice will be appreciated !
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