Hello everyone!

[notern]

Hello there. I'm new here and I've been experienting with gymnastics by myself for about 5 months or so, just sneaking around learning stuff from youtube and testing it like trial and error, until I found gymnasticbodies and hoped I could get some advice from you guys and learn more about GST. I had previous weight training for about 3 years. Been working towards the full Front Lever, supinated Back Lever and Handstand Presses. 

 

My actual level of strength on the One-Leg Front Lever (with feet touching the knee) is about 6 sets of 16s,
Half Lay Back Lever for 5 sets of 5 seconds and only a rep of Wall-assisted handstand press with my back facing the wall. 

 

I've been training about 4 times a week, rotating between isometrics, eccentrics and full ROM exercises, like a top-down, bottom's up approach. But, I've been kind of stuck on transitioning from the one-leg FL to half-lay, I practice half-lay eccentrics but couldn't reach 90º yet. Need someone to give me some insight about my actual routine, if possible!

 

Thanks for everything, and have a nice day!

[Joakim Andersson]

Hello and welcome!

 

My training used to be similar to yours. Made some very good progress, stalled elsewhere, had some injuries and a lot of imbalances. All I can do is recommend that you try the Foundation series. In your case, you'll have the front lever progressions laid out from pure beginner to mastering the skill.

 

Good day!

[notern]

I'll look forward to get the Foundation series. Meanwhile, maybe if I give you details about the actual routine, can you give me some tips? Thanks again!

[Adam Bodestyne]

Sure; we know not everyone can get Foundation right away, so you work with what you can. Post your routine and hopefully we can supply some advice.

[notern]

Oh, that's awesome. I usually train 4 days a week, not taking anything except the last set to failure. Always looking for more quality work rather than fatigue. I also do some assistance exercises like 4 sets of ring dips, chin-ups after the first part, supersetted with triceps extensions, shrugs and dumbbell curls.

 

Day 1 

 

Half-Lay FL Eccentrics - 6 sets x 3 reps of 6s

Supinated Adv. Tuck BL Hold - 5 sets x 30s

Wall-assisted Handstand Eccentrics - 4 sets x 4 reps of 10s

Straddle-L Work - 4 sets x 20 s

Day 2

 

Half Lay FL Holds (not 90º yet) - 6 sets of 16s
Supinated Adv. Tuck BL Eccentrics - 5 sets x 3 reps x 6s

Wall-assisted Handstand Holds - 4 sets x 20s
L-Sit Work - 4 sets x 25s

 

Day 3

 

Tuck FL Rows - 6 sets x 3 reps
Pronated Adv. Tuck BL Holds - 5 sets x 30s
Wall-assisted Handstand Pushups - 4 sets (can do only one )

Straddle-L / L-sit Compression Work - 4 sets x 20s

 

Day 4

 

Tuck Front Lever Pulls - 6 sets x 6 reps

Skin The Cat w/ Straight Legs - 5 sets of 2 reps w/ 2-3 s pause at bottom

Wall-assisted HS Hold with belly facing the wall - 4 sets x 20s

Backward Hands L-Sit Work - 4 sets x 20s

 

That's pretty much all of it, been stuck with Handstands in general for a while. My goal is the Full FL. 

[Joshua Slocum]

- If you're not strong enough to hold the half-lay FL with good form, you shouldn't be working it. Do an easier variation that you can do with good form. 

 

- If you can only do one HSPU, they're too hard for you to get much out of working on them. Switch to an easier exercise.

 

- Before working on the back lever, it's a good idea to work up to several sets of 30s supinated German hang. This will condition your bicep tendons allowing you to safely work the supinated back lever.

 

- Working the pronated back lever is not terribly useful if you intend to progress to more difficult skills (e.g. an Iron Cross), because it does not develop bicep tendon strength. 

 

- You have no progression scheme listed. How much do you increase your volume by each week? When do you decide to move up to a more difficult variation of a movement? 

[notern]

Oh right. Well, I always try to maintain the same amount of reps on each set, and when I'm able to perform twice the number of reps on the last set, I increase 1 rep on each set. For example, for 6 sets: 3/3/3/3/3/6, then I move up to 4/4/4/4/4/4 until I'm able to perform 4/4/4/4/4/8, then move up to 5/5/5/5/5/10, and so on. Until I'm able to perform all sets of 8-10 reps. On isometrics, until I'm able to double the time on the last set. When I usually feel comfortable, and form is kind of perfect, I switch to harder progressions. Also, I usually rest 90s between sets on the first week, and try to decrease it by 10 seconds each respective week, usually doing 4-8 week cycles and deloading with half volume workouts.