Hey everyone, so I've been doing ring/gymnastics program as strength training for ~5 months. My friend and I just got done with our first training cycle and tested our max hold times today, this led us to some problems/areas that need clarification, we thought this would be the best place to get these cleared up. I have to apologize for the length of this post, but it seems like a lot of information is necessary to answer these well. Thus far, this has been our program.
Warm-up:
Running 1 mile
Wrist Conditioning series sets of 10
Workout:
Back Lever(tuck) 6secx10
Dynamic pull
Frog Stand 15secx4
Dynamic pull
Front Lever 5secx12
SLS or Jumping deck squats (trying to focus more on hamstrings next cycle)
L-seat 10secx6 (these we have been doing with bent knees, but with back and arms on the same line)
Our new max holds are pretty much identical which I think is interesting but not surprising, and they are:
tuck back lever 35 seconds/27seconds
advanced tuck back lever 14 seconds both
tuck front lever 27 seconds both
advanced tuck front lever 14 seconds as well, however we can't come to a conclusion whether or not our form is perfect, hopefully we can get some pictures soon
frog stand 27 seconds both
straight arm frog stand 14 seconds (the jump between these I feel is huge, my hip flexors were feeling these badly)
L-sit Core-wise, we can do a full L-seat but our quads were cramping up badly so no time recorded
So now with some information here are our questions:
-What can we do to alleviate cramps in our quads for l-seat (what exercises would be useful)?
-Our backs are straight during these new holds (the advanced tuck) and our backs are flat it seems, but our hips seem to tuck in a little bit, is this okay? (I will post a picture soon if this is unclear)
-Lastly, should/how would one go about mixing in static core exercises, (i.e. middle split hold, straddle-l, and regular-l) or does this fall into the category of one thing at a time? And if so, which would you guys say is the most important to focus on?