Embedded statics and steady state training

[MikeT]

Hello, All

I am an (almost!) 37 year old non-gymnast with an athletic background and a lifelong interest in bodyweight strength work. I have incorporated gymnastic exercises into my training since way back when the original planche/front lever article appeared.

I have recently completed my first integrated training steady state cycle, from which I have learnt a lot.

My question is with regards to the planning of my next training period.

In BtGB, embedded static training seems to take the form of moving to a more difficult embedded hold each week. Should this protocol be followed for an integrated steady state cycle? Or should an embedded hold be chosen that is challenging at week one and then maintained over the duration of the cycle (as per the other variables)? I am thinking the latter, as some of the later moves will be quite tricky for me, with the effect of increasing intensity each session as the cycle develops.

Also, do people generally follow the protocol of half the amount of your maximum time as a working protocol for the 1-2 static holds in an integrated cycle?

Many thanks!

Mike

[Julian Aldag]

Hey Mike,

My theory behind the embedded static protocol is giving the exercise a variable to adjust throughout the cycle. As the majority of the variables are kept the same (hold times, sets and load), changing the entry and exit into the skill slows down stagnation by giving the muscles little more guess work each week. Also it helps to keeps things fresh

Another variable that can be manipulated during the cycle is the apparatus. Changing from the floor/p-bar to the rings half way through the cycle is a great way to mix things up.

If i remember correctly (it was a few years ago), using the program I went from having a tuck lever max of 20sec to an Adv. tuck lever max of 20sec (and could hold the normal tuck for over 60sec). This was using a combination of changing the entry/exit and also the apparatus.

(and yes I was using half my maximum time for the workouts)

So my advice is to start off with an easier entry/exit and make them more challenging as the cycle progresses.

Let me know how you go!

Hope that helps

Jules