Beginner Training Program

Hello everybody,

I'm new to Gymnastics Conditioning and want to work on the basics first. I've read BtGB and it says the basics are very important, thats why i'm focusing on the FSP. I would be really happy if you were to give some advice. Due to some personal reasons i cannot get Foundation 1 now. I'm 16 and this is my starting program:

I have three training days. I finish every workout with Ring Support.

My current stats :

FL : flat tuck 18s

BL : tuck 16s

L sit : normal L 9s

Straddle L : needs work, bent legs (wobbly) 9s

HS : can't do a freestanding yet, working to get one, Wall 20s with good-ish form (need work on core stability)

Ring Support : around 16 seconds

HeSPU : feet on box, bad form, very weak

Planche : Cannot do a tuck or advanced frog stand yet so I practice planche leans for strength and frog stand for balance (as well as wrist prep)

Day 1

FL hold + BL hold

L sit and Straddle L

Planche Lean

Handstand

Day 2

FL hold + BL hold

L sit and Straddle L

Pullups and Dips

Handstand

Day 3

FL hold + BL hold

L sit and Straddle L

Planche Lean and Pseudo-Planche Pushups

Handstand

I also practice regular pushups Grease the Groove method.

Any advice? And should i add HeSPU or wait until i have a solid handstand.

 Depends on your dip strength whether you really need to do HeSPU.

 

 I take it you don't have rings? Or do you?

Right now i have some homemade pvc rings until they are delivered. But my dips are very weak. On PB, i can perform around 5 dips but not with good form. I'm working negatives to build the necessary strength. Ring dips seem a bit away right now.

Also, i want to work on my false grip pullups and dips to eventually learn a muscle-up but my false grip isn't strong. When i try to lockout in a false grip, my hands slip into a normal grip. Maybe it's because the pvc doesn't have much traction and the pipe diameter is a bit big. I'll try wrapping the rings with tape. should i try the false grip on a bar? my wrists are just getting stronger so how often should i train false grip? sorry about this bundle of questions.

 False grip on a high bar is difficult to do.

 

 Definitely tape those rings. That helps so much.

 

 Umm, if you can do 5 dips on PB, you don't need to be doing negatives. Just do the dips and probably focus on pushups or ring pushups. Even if it's just 2-3 with good form.