Any advice about my template ?

Hi everybody !

First i'm french so my english will not be perfect , i apologize for that ... it's difficult to find a good forum about gymnastic so i decided to post my template here.

I don't use Btgb book but Overcoming Gravity but i think these two books are quite similar.

So my actual template is

 

Max hold L sit (3x) i hold 50sec this static

3x5 parralette WHSPU

3x5 weighted pullups (i use 32kg)

3x5 weighted dips (32 kg)

3x10 one arm row

3x5 one arm pushup

 

I do this routine monday, thursday and saturday but tuesday i do olylift+metcon (i like crossfit too) and running wednesday and friday ... i will remove olylift session because it takes me too much time.

So i decided to modify my template :

 

3x max hold Straddle L sit

8x8s tuck planche

8x8s front lever pullups variation

3x5 HSPU variation

3x5 weighted pullups

3x5 weighted dips

+ legs (pistol or squat)

 

my goals is to obtain a straddle planche , hold a front lever and progress with weighted pullups / dips

 

If you can give me advises or correct my template i would be gratefull to you for this !

If you would like help with designing an Overcoming Gravity-style program, the OG forums are a better place: the community there is much more knowledgeable about OG than they are here, and I believe Steven Lowe actually maintains an active presence as well.

 

That said, my superficial advice would be to ditch the weighted exercises in favor of more difficult variations at full bodyweight. E.g. Bulgarian dips instead of weighted dips; wide-arm pullups instead of weighted pullups. In my experience the strength gains from weighted basics are inferior to that gained from progressively more difficult body-weight variations. You also need to include some front-lever static holds if you want to make much progress on that front. Check out the Killroy70 template here, you may find some useful info on programming statics: https://www.gymnasticbodies.com/forum/topic/1532-killroy-70-beginner-template/

 

And of course, if you're really serious about mastering the straddle planche and the front lever, The Foundation series is by far the best source of programming. But it is quite a commitment, so if you're just hoping to pick up some fun tricks it may be overkill.