SL/PE1 Arch Body Hold (ABH)

thecolin said:

Is that the officially accepted approach when working towards mastery? My thinking was more that if I'm relatively close to mastery on an exercise I'll just redo the last 4 weeks of the cycle. Restarting right from the beginning seems somewhat excessive to me, though perhaps I'm wrong.

We haven't heard the official stance on what to do if ROM doesn't quite make it. However, I think you well find only dropping back to the last mini cycle too challenging if there is a big ROM increase. May have to simple evaluate with the new ROM like you were just starting the movement and pick the appropriate week.

- Chris

thecolin said:

Is that the officially accepted approach when working towards mastery? My thinking was more that if I'm relatively close to mastery on an exercise I'll just redo the last 4 weeks of the cycle. Restarting right from the beginning seems somewhat excessive to me, though perhaps I'm wrong.

 

Well for me it's pretty simple - I literally can't hold my legs high enough after 5 or 10 seconds, so starting at 4x48 seconds (week 9) would be ridiculous and probably counter productive.  If I had the right ROM but just couldn't quite hold it for the required time then yes I would probably restart at week 9 until I got it.  I'm going to use this first hold of the first session of my deload week to determine how long I really can hold this element properly and then determine if would be possible to start at week 5 or not.  We'll see.

I thought I had mastery In this exercise until I videod it and realised that going back to week one was better than repeating a sloppy week 9 over and over. Now I really strive to lift high with the feet an hands. I have no problem doing this because I'm seeig massive results from this stuff anyway. Even though I haven't got mastery in many things whe. I train I can still do things much better in my play time. For example handstand I can consecutively balance for 5 seconds on my hands every time I kick up where as before I couldn't even put the equivalent pressure on my wrists as a push up requires. This is just my mess around time not my training.

Cannister said:

I'm going to use this first hold of the first session of my deload week to determine how long I really can hold this element properly and then determine if would be possible to start at week 5 or not.  We'll see.

 

I surprised myself by holding 5x30 seconds with almost full ROM throughout even the last set (as high as I am able to go, anyway - I think it's about right, but I didn't film myself).  I'm happy to be able to start at week 5 next week - 4x24 will be perfect!

I'm dead tired. Time to work my 4x36s holds.. wish me luck.

yeah, comparing last week (week3-4) to week 5 programming is pretty legit. 

 

I thought I was gonna have issues with this but then it dawned on me. 

 

I don't need to make such an issue about the (1) next to this PE because Front Lever progressions iM will definetely take care of the lack of mobility since it develops the Gymnastic Bridge. so, even though I find this mobility/strength exercise challenging and probably need to re-repeat it(and knowing how awesome avoiding injuries is, this does not sound or smell of overkill at all) until ABHR rolls along. that's when it will get interesting. 

 

in the mean time, more Tron OST. 

I'm working on Arch Body Hold with legs together and during this option i'm loosing the arch position. With legs apart I can do few arch rocks, but with legs together none. Mobility excersise is not helping, i'm trying to stretch my hip flexors. Another thing that I noticed is loosing arch position when my arms are straigth. When they're bend i'm much tighter in this position. 

 

Here I stand, limited by my own body ;/

Gray said:

... Here I stand, limited by my own body ;/  ...

 

 

- Very true.  Good or bad, we all get to enjoy the results of what we "built".  However this is not necessarily a life sentence.  It is just like a house; if you built it incorrectly; the only way to fix it is to rebuild.  

 

- Patience.  It took quite some time for you to damage your body's ROM and it will take time to repair.  Fortunately the time required for repair is substantially shorter than the time it took to damage it.  

 

Yours in Fitness,

Coach Sommer

Coach Sommer said:

Fortunately the time required for repair is substantially shorter than the time it took to damage it.  

 

I'm happy to be finding that this is true.  After my first mini-cyle of F1 I was sad to find that my ROM in the Swivel Hips iM hadn't seemed to improve much, but after a second mini-cycle - during which I changed from F1 split over 2 days, twice a week (M,T,Th,F) to all 7 exercises (aka "F7")  three times a week (and thus increasing the frequency of all of my iMs) - I have notice a definite increase in my ROM in this exercise.  As an added bonus, the increased ROM comes with relatively little effort/stretching sensation.

 

So iM might seem slow going but all you have to do is keep at it, do it often, and concentration on proper form and improvements WILL come.  It's so much easier than the grueling effort required for strength gains!  It just takes patience!

I don't know the official answer on this neither, but as Cannister have said, back to week 1 and adquire the proper ROM it is the better way to achieve perfect mastery in the shorter time. 

 

I have found on myself the same issues, improper back extension to the same degree of athlete, on legs above all.

 

Any complementary exercises besides FL iM variations?

 

I feel vert orthopedic every time I try this exercise. 

 

Anyway, I want to be superman no matter how it takes

Ah yes.... I was starting 4x48s this week when I stumbled upon this thread. I've been performing these with my legs apart, what a major difference bringing them together. Going to restart this one from week one.

So I was doing my ABH and Shakin' All Over on my playlist started playing.  Suitable.

 

Quivers down my backbone
I got the shakes in my thigh bone
I got the shivers in my knee bone
Shakin' all over

This is the most diabolical exercise ever invented, hard to believe that this is the very very very basic preparatory element for a human flag!

Tucker said:

This is the most diabolical exercise ever invented, hard to believe that this is the very very very basic preparatory element for a human flag!

 

Hummm... that this is the first step should tell you something about the following...

FredInChina said:

Hummm... that this is the first step should tell you something about the following...

I'm excited to find how 5x60 with no shaking feels with proper ROM and then enter into the ABHR...seriously, it's crazy how much body awareness these exercises create and how much strength is dormant within our own bodies. 

 

Coach, I know a lot of our goals will eventually be to be working on elements on the rings, will this be addressed in the following Foundation series? 3-4? or the following advanced ring strength series, All muscle, No Iron?

 

edit: what i mean by this is working the ppp on rings or the ppp plus? or pmp/pmp plus? or will this be addressed on the su

What warm ups are people doing to prepare for this movement? I have just been stretching but I don't think that is going to cut it when I start training near mastery range

Very nice Ewethestuff.

After 4x60s on week 11, I went back to week 5 to repeat the last two cycles with increased ROM using the "assbone to the back of the head" cue!

Judging by a few glimpse in the mirror, I think my ROM is now about there.

FredInChina said:

Very nice Ewethestuff.

After 4x60s on week 11, I went back to week 5 to repeat the last two cycles with increased ROM using the "assbone to the back of the head" cue!

Judging by a few glimpse in the mirror, I think my ROM is now about there.

Doing the exact same thing myself!! Finally starting to take form!

I think I'm getting there as well. Looking in the mirror with my shoulders and head up high I can see my feet just above my head, which seems about right. I'm going to go back to week five and build up from there with my new ROM.

 

IcedDante said:

What warm ups are people doing to prepare for this movement? I have just been stretching but I don't think that is going to cut it when I start training near mastery range

I do five minutes warm up on my rowing machine as a general warm up for PE1 elements. And I use easier PEs as prep for the harder ones as needed, (SLS/PE1 for SLS/PE3 for example) following the rep scheme in the book.

I did these today and trying to bring my ass to my head and my god what a difference it made. I could feel my entire lower body working (where as before I've never had any tension in my glutes) and both my head and feet went up quite a bit. I did however find that my knees went further apart the higher up my feet went and my max hold was probably cut in half compared to how I did them before.

After deload it's back to either week 1 or 5 and work my way back up again.

Interesting cue.  I'll have to try that.  I've been trying to make a 'V'.......

My lower back is really sore today. Not looking forward to my next arch hold session.

This thread is worth it's weight in gold. I had wondered why no-one had mentioned about Dillion's range of motion in this hold until the last few pages of this thread - it's sick!  Out of the 3 photos that accompany the video i'm closest to the 2nd - that's half of his range of motion....!!  Beast!

This hold is so disheartening when you can see yourself because you can literally see you lose position centimeter by centimeter oh so slowly . 

 

I think F1 is also good mental preparation against adversity (or developing stubborness, depending on how you choose to see it).

I managed to get some more ROM with the ass to the head cue, but now I am once again starting this PE from week 1. I'm starting to feel like achieving mastery on this one is more impressive than those short front lever holds and other fancier moves people are showing off with