Hi there!
Been on Coach Sommers progress since about 2 months now.
Skills I wanted to focus on were: (besides weight lifting and other bodyweight skills like one arm pushups , dragon flags, leg raises , weighted chinups and pistol squats):
A1 V-sit (tucked)
A2 Planche (tucked)
B1 Back Lever (tucked)
B 2 Front Lever (tucked)
A1 + A2 and B1 + B1 are done back to back (staggered)
In week 0, I tested my max hold in every static position.
Planche tucked: 12 sec.
V-sit: 12 to 13 sec sec.
Back Lever tucked: 12 sec.
Front Lever tucked: 10 sec.
I started my cycle by cutting my max time in half and perfrom as many sets as needed to get one total minute under tension as Sommer suggest in his book ''Building a gymanstic body''
So it looked like this:
A1 Planche tucked: 10 sets of 6 sec.
A2 V-sit tucked: 10 sets of 6 sec.
B1 Back Lever tucked: 12 sets of 5 sec.
B2 Front Lever tucked: 10 sets of 6 sec.
I did this 2 times per week (tues and friday) but I had a hard time to recover since it is a lot of volume/sets. It often took me about 35-40min to get the planche, vsit and lever work done and next session I wasn't that strong enough at all to complete al the sets with proper form.
For the last 3 weeks now, I cut the volume in half to a total time under tension for 30sec insetad of 60sec.
Planche tucked 5x6 sec.
V-sit tucked 5x6 sec.
Back Lever tucked 5x6 sec.
Front Lever tucked 6x5 sec.
This seems to work well for me....
I still do them 2 times per week (tues and fri)
Is there anything wrong with my schedule? Is it ''bad'' to cut the total volume to 30 sec total instead of 60 sec. as Sommer suggest??
Thank y'all.