Supercyril Posted April 16, 2009 Share Posted April 16, 2009 Hi guys,Ive been training away on my own for a little while now and i thought id better get my very basic plan looked at.I currently train 3 Days a week (By the way a week is 8 days to me as im a shift worker) with the rest of my training being taken up with conditioning & core. I am looking towards training 4 days a week now (day on day off) but i dont want to add more to a bad plan.Plan is as follows;4 sets of everything, 2 exercises grouped together. Elevated HeSPUPullupsPushups XR BulgarianRows XR ElevatedJumping XR Muscle upsOne legged squatsDips XRGHRThen Static Holds 10 sets.Day1- L sit & Back lever tuckDay2- MSH bent & Front lever tuckDay3 - Straddle L low & Frog StandWhats your thoughts, right track or miles away?Thanks Chris Link to comment Share on other sites More sharing options...
gymrob Posted April 16, 2009 Share Posted April 16, 2009 Supercyril,My best advice for you would be to purchase Coach Sommer's book "Building the Gymnastic Body" if you do not already have it. It will certainly help you out with programming and much much more.As far as your plan goes I personally think it is rather a lot....but everyone responds differently to training. Firstly, the pairing of exercises is not how coach recommends. He pairs exercises in the folllowing way:Vertical push and pullHorizontal push and pullCore with legs.You have paired the first four exercises correctly, but maybe have a core exercise paired with legs. The dips and muscle ups are two additional upper body exercises and the dips aren't balanced against a suitable pull.Hope this helps a bit...I find it hard to explain what I mean though. My best advice is get the book if you don't already have it. Regards.He also recommends working with 2-3 sets which is a slightly lower volume. Link to comment Share on other sites More sharing options...
Supercyril Posted April 16, 2009 Author Share Posted April 16, 2009 Thanks Gymrob,I do have the book,i suppose im just trying to ballance things out time wise.A conditioning session for me lasts around 30mins so core training fits in nicely in my available time which is usually an hour.This is why i have grouped the last 4 exercises(m/ups,squats,dips &GHR) in that way instead of core & legs as suggested.One of my main concerns is the way i am repeating the same workout over & over. Is this ok? I dont have a problem with it as i am enjoying it but i wish to gain at my optimum rate. I hope this is making sense :? ThanksChris Link to comment Share on other sites More sharing options...
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