Newbie in gymnastics - my program

Hello

Im new to gymnastics and last week i received the book Building the gymnastisk body.

So i read it and decided to make my program.

But i just feel im missing something.. i don't have alot of exercises and i took one from each category that was challanging for me.

So im thinking if there is anything more i need to add?

Also should i be doing static holds at the top and bottom of my pull ups?

This is my program - i do all of them 3x5 sets and im going to be doing them for 8-12 weeks like the book says you should .

Monday

Pushups - Elite/XR rings Bulgarian Elevated

Dips - Elite/XR

Headstand Push up - Box/ribbe

Planche - Frog stand

Tuesday

Rows - Elite/XR Bulgarian

Pull-Ups - Elite/XR Bulgarian L

Chin-Ups - Inverted

Muscle Up - Elite/XR Jumping

Back Lever - Tuck

Thursday

V-Up - Tuck

Hanging Leg-Lift -V to L

Reverse leg lift

Windshield Wipers - supine

German Hang Pull

L-Sit PB Low/Straddle L - PB Low/Manna MSH Bent

Friday

Deck Squats - Jumping

Single Legged Squat - negative

Gluteham Raise

Front Lever - Flat tuck

HS, handbridge, what no body lever love?

Lockoffs are good for pullups.

It looks like you do only a single movement family (ie. pressing, pulling, legs, core etc) everyday. Try and do a whole body workout everyday and each workout day change up the plane of motion for each movement family. Also, when you do your workout pair up the pressing and pulling together and then pair up the legs and core. So you would do a set of 5 of your pulling movement then wait 30 seconds or so and then do your pressing movement, wait a 1 minute or so and repeat until all 3 'giant sets' (both pulling and pressing sets together make one giant set) are done, then move on to the core and legs pairing. So for the exercises you picked below your first training day would look something like:

Pushups - Elite/XR rings Bulgarian Elevated

Rows - Elite/XR Bulgarian

V-Up - Tuck

Deck Squats - Jumping

If you wanted to work Planche, L-sit or any other static holds then you can either do them a the beginning, end or embedded in your 'Basic Strength' workout above.

If you click on the link in my signature for my training log I have links in that log to my Steady State Cycle layouts. I am currently on my 3rd cycle and all three are posted.

About the amount of exercises:

What is your current fitness level? This will greatly affect your total work capacity which affects how many addition exercises you can do before or after your basic strength work.

I have slowly built up the capacity to do something like this:

Warm-Up (contains stretching, push ups, basic dips, basic pull ups, greman hand pulls etc, ie.things that are easy for me)

Hand balancing 20-30 minutes (handstands, elbow levers, airbabies, planche, Straddle L and a few other things)

Ring Strength 45 minutes to 1 hour and 30 minutes when I am feeling up to it (this consists of skill work, and ring strength series as well as just trying new things out)

Basic Strength Work (my steady state cycle workout)

Long rest and stretch out

Mess around with the rest of the people at the gym until the gym closes

Total Time: 2 to 3 hours in the gym.

Feel free to ask as many questions as necessary.

-Up (contains stretching, push ups, basic dips, basic pull ups, greman hand pulls etc, ie.things that are easy for me)

Hand balancing 20-30 minuites (handstands, elbow levers, airbabies, planche, Straddle L and a few other things)

Ring Strength 45 minuites to 1 hour and 30 minuites when I am feeling up to it (this consists of skill work, and ring strength series as well as just trying new things out)

Basic Strength Work (my steady state cycle workout)

Long rest and stretch out

Mess around with the rest of the people at the gym until the gym closes

Total Time: 2 to 3 hours in the gym.

Feel free to ask as many questions as necissary.

Hmm ok it sounds like a good idea to put pressing and pulling together and legs and core together.. but i would do it like 1 day pressing and pulling and 1 day leg and core than rest wednesday and start over.

I just took 1 challengeging exercise from each categori from the book and went with. I thought i did it right

But im just wondering about something

How does beginner/intermediate gymnast start out their training?

I really want to train just like a gymnast and concentrate on that.

So thats really what i want to know

Hassan14a,

Something else to try is pairing the various static holds with their strength counterparts. Like doing your pushups mixed in with your planche. Then moving to chinups mixed in with your back lever. I can't remember what page of the book it's is, but it's in the program design section. I've been doing that for my cycle, and really enjoy it.

Mark

Hassan14a said:

How does beginner/intermediate gymnast start out their training?

I really want to train just like a gymnast and concentrate on that.

So thats really what i want to know

You are starting out on the right track. Once you get solid base of strength then you can move on to serious ring conditioning. Search around and you will find several ring strength series that you can try. The provided series should also give you an idea on how to design your own ring strength series that is scaled to your personal strength level.

Thank you .

Also concerning the book.. it says after 8-12 weeks you should proceed to the next exercise if you can.

Lets say i take your advice and mix up the exercises. Like doing ring bulgarian elevated push up (the hardest for me) and next pressing day doing normal ring push ups. And now lets say 8 weeks has passed and im ready for the next pressing push up inline = the Ring Pseudo planche pushup.

Should i then do Ring PPP Pushups one day and the other day bulgarian?

Hassan14a said:

Like doing ring bulgarian elevated push up (the hardest for me) and next pressing day doing normal ring push ups.

You need to change up the plane of motion for each day. So for a 4 day cycle: the 1st day could be Ring Push Ups -Bulgarian, the 2nd Dips-XR, 3rd Head Stand Push Ups (HeSPU), and the 4th day could be Single Bar Korean Dips. You then need to do the same type of set up for the pulling, core and leg categories.

Ah ok i see now .

How should i do the static holds... you said i could use the embedded method.. would that mean doing the pressing exercise and then doing the planche static hold after all 3 sets of the pressing? Im not entirely sure what embedded means .

And if i decide not to the the embedded version would that mean i should just to all the static holds (planche,back lever etc.) before i start the FBE?

Sorry for the stupid questions.. im still new and very excited about the gymnastic training )

Edit:

The new rutine i made looks like this... now all i need to know is how i should use the static holds .

Monday

Pushups - Elite/XR rings Elevated

Rows - Elite/XR Bulgarian

V-Up - Tuck

Deck Squats - Jumping Distance

Planche - Frog stand

Front Lever - Flat tuck

Back Lever - Tuck

L-Sit PB Low

Straddle L - PB Bent

Manna - MSH Bent

Tuesday

Dips - Elite/XR

Pull-Ups - Elite/XR Bulgarian

Hanging Leg-Lift

Single Legged Squat - negative

Planche - Frog stand

Front Lever - Flat tuck

Back Lever - Tuck

L-Sit PB Low

Straddle L - PB Bent

Manna - MSH Bent

Thursday

Headstand Push up - Box/ribbe

Chin-Ups - Inverted

Reverse leg lift

Gluteham Raise

Planche - Frog stand

Front Lever - Flat tuck

Back Lever - Tuck

L-Sit PB Low

Straddle L - PB Bent

Manna - MSH Bent

Friday

Push Up - Elite/XR PPP

Muscle Up - Elite/XR Jumping

Windshield Wipers - half

Deck Squats - Weighted

Planche - Frog stand

Front Lever - Flat tuck

Back Lever - Tuck

L-Sit PB Low

Straddle L - PB Bent

Manna - MSH Bent

For the embedded (lets say planche and push ups are paired) you just do a set of pushups then 1-3 reps of planche holds. So if you were doing 3x5 sets of pushups and your working planche hold is 5 seconds you would do 5 pushups and then do 1-3, 5 second planche holds. I would start with just 1 rep of the static hold and go from there depending on how you feel after a few weeks.

If you dont embed you can do them before or after, I dont think it really matters.

nifty i cant see your pictures :'(.

Brb I'll go make an account, because it says "Must be friend to see pic". Add me!

edit

nvm i can see them now, you are very organized

Just wondering, say if i have 4 exercises: pull push core leg.

Would it be more beneficial to do them in rounds? Like one set of each, then another round. Or would it be more beneficial to do them do themselves. So do sets of pull, finish it, then move on to push etc..

I personally do rounds of push pull :arrow:rest period push pull :arrow:rest period push pull rest period, and the same thing with the core and legs pairing.

I also do my basic strength at the end of my workout so sometimes it can be rough. I do ring strength 2-3 times a week and I mess around with tumbling the other days depending on how I feel.

Thanks for the comment about my organization. I have found that keeping good records really helps me stay motivated and is a great way to keep track of your progress. Its also a great way to learn what works and what doesnt training wise. I just love looking back and reading about how hard a muscle-up used to be.