Newbie introduction

Hello,

 

I'm a 26 yr old gymnastics noob taking a sudden interest in the wonderfull world of bodyweight training since I've purchaced gymnastic bodies. 

 

I was a kayakker for most of my teens and mid twenties and I still  love doing it. However since a few year my form has been deteriorated (new job, ... the slippery slope).

 

However since a month i've been taking up kayakking again, along with running and some basic body movements. These are my current stats:

- 10k in 45:00

- 3*10 diamond push ups

- 3*10 pull ups

- 3*10 dips

- 60 s handstand against wall 

- 83 kg with around 20% bodyfat (don't really know if this matters)

Now I would like to have a more rigourous approach of my boyweight routine. Anybody willing to tell me these scheme is at least not a total disaster? I've purchaced the gymnastic bodies book.

 

background: I go kayakking at least once a week, I run 4 days a week in the morning. For this reason I haven't include leg exercises because I think I will be overdoing it at the moment. 

 

my training plan:

I would train 4 days a week with 2 days a week training holds and 2 days a week training pressing/pulling/core

building each exercise up to 20s before moving to the next progression. Training a 3*(number sec in good form)

my holds training would include: handstands progression, back lever progression and L-sit progression

 

my pressing/pulling/core would include: push up progression, pull up progression, row progression, dips progression and V-ups progression

Every exercise in a 5*5 fashion before moving to a harder progression

 

Anybody willing to elaborate on that (if it is total horseshit please tell me:-) )

 

Some specific questions:

- can i combine my holds together with the more dynamic movements. I've separated them because i guessed the trainingvolume and intensity would become to large, but maybe I'm wrong?

- Is it wise to include some mobility work aka some stretching? If so in what way for a beginner? 

- are my selection of exercises a good start or are there better combinaties? 

 

Thanks for your time reading my post

 

Greetings

 

Niels 

Hi Niels!

Gymnasticbodies.com has come a long way since the release of 'Building the Gymnastic Body', which, as it turns out, was too advanced for most people - Yes, even us guys who used to consider ourselves 'strong'. The most comprehensive, safe and efficient way to achieve the fundamental gymnastic strength goals would be to follow the Foundation series (check the product page). It takes the guesswork and doubt out of the equation, and simply propels you to the stated goals of the series: Front lever, straddle planche, hollow back press, manna, side lever, single leg squat and rope climb. It will save you a lot of time in the long run.

Thanks for the reply

 

I'm thinking about purchasing the F1 series: seems like a good way to start. Some other questions I have

 

- I would like to master the handstand as well but purchasing both H1 and F1 are a bit heavy one my wallet. Now I'm wondering is it better to just start with F1 and leave the handstand untill i buy H1. Or can I just continuing practicing handstands on myself. What will give the best gains?

- Is there something know about in which way other sports (kayakking in my case) interfere with the F1 series and how I should take that into account

 

greetings

I would get F1. There is alot of  great stuff in F1 that  is going to HELP your kayakking. 

F1 vs. H1 is a matter of priority. Personally I'd get F1 first and train the handstands as you are used to, but I'd make it a priority of mine to get H1 as soon as possible. You can get a handstand without H1, but H1 aims to give you a perfect handstand, which is a different matter. F1/H1 really is two sides of the same coin.

About the kayaking interfering with F1, I don't think it's an issue if you're only paddling once a week, but listen to your body. Perhaps take a rest day after kayaking. F1 is flexible in that you can choose between 3-5 day/week, so it can be tailored to your current and future capacity.

thanks for all the advice :-)

 

Is H1 'only' learning how to do a free standing handstand, or are there moves included beyond that phase, like the one armed handstand or chair handstand?

 

Greetings 

Just the regular handstand but with perfect alignment for 2 minutes. For most, this will take years to develop...

I suspect that finishing H1 will provide an excellent starting point for OAHS.

You've got a pretty solid program barring the fact it isn't F1....  But don't be afraid to pair the statics with the dynamics.  they're part of a team   I'd maybe swap out dips for handstand pushups, but you're working handstands anyway so you've got that bit of strength covered.

 

As far as H1 vs F1, it depends on what you think needs the work most, right now.  Is your handstand work coming along swimmingly, but your strength training just beating up your body?  Then buy F1.  Is your handstand work frustrating and getting you nowhere, while your conditioning work is making you stronger everyday?  Then buy H1.

 

And you should definitely do some mobility work.  Things like dislocates, straddle/pancake stretch, briges, german hang, pike stretches... The list is long and I am vastly under qualified to write it.  But if you want to achieve a decent handstand or any of the more serious gymnastic strength exercises, you're going to need to be able to move well.

 

Oh and since you have two pushing and two pulling exercises, I'd probably stick another core exercise in there as well.  Maybe reverse leg lifts / press to handstand progressions.

 

And you're not working front lever!?