cill Posted April 8, 2009 Share Posted April 8, 2009 hey guys I'm new to the forum so I have a few questions but first a bit bout myself I'm 17 years old from Ireland, I weigh 150lbs with bout 8% bodyfat(maybe a bit lower) and I'm 5 foot 9.I train like a bodybuilder and eat like 1 aswell and probably always will but I have always been amazed by the unbelievable strength of gymnasts. Iv recently started trying to implement some gymnastic skills,such as planche,handstand work and front lever, into my training scheme but am unsure if I am going about it the right wayThis is what a typical week of training looks like for meSUNDAY: bodyweight training of back and shouldersI use excercises such as different pullup variations, tuck front lever rows,body rows with feet on a chair,hspu's, divebomber pushups, walking on my hands etcMONDAY: planche work and lever work with some core workTUESDAY: off/cardio workWEDNESDAY: back + shoulders in the gymTHURSDAY: chest + abs in gym(I throw in some psuedo planche pushups, and I do body levers for abs)FRIDAY: off/cardioSATURDAY: legs + arms in gymSo far with this approach I have progressed to being able to hold a full front lever for a couple of seconds(no cheating/swinging)I can walk around on my hands/ hold a handstand for 15 secsBut its planche thats letting me down. I'm just not getting anywhere with it, I can hold the frog stand for pretty much as long as I want but I can only hold tuck planche for 3 secs max and its been like this for a while now.I'm just wonderin if I'm goin the complete wrong way with regards to training or if there's anything I should be doing. I love to train with weights so I'd rather not give them up Oh supps I take are whey protein, creatine and amino acidsThanks guys Link to comment Share on other sites More sharing options...
Blairbob Posted April 8, 2009 Share Posted April 8, 2009 Planche takes more skill than just simply holding or walking in a HS or a front or back lever. Give it time. Link to comment Share on other sites More sharing options...
cill Posted April 8, 2009 Author Share Posted April 8, 2009 Ye its definitely tougher anyway . That's grand so I'll just keep pluggin away at itBut with regards to training frequency is one solid session a week enough to progress in it or should I be doing more(I'm unsure how often gymnasts work the same muscle groups in a week and I'd rather not overdo it and injure myself) Link to comment Share on other sites More sharing options...
Blairbob Posted April 8, 2009 Share Posted April 8, 2009 Coach Sommer has stated that planche/lever training can be done 4x/week. They can be trained on M,Tu,Th,F. Link to comment Share on other sites More sharing options...
cill Posted April 8, 2009 Author Share Posted April 8, 2009 ok cool thanks for all your help blairbob Link to comment Share on other sites More sharing options...
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