New Routine advice!

Hey guys!

I've been doing Gymnastics training for a few years now, beginnning with the original books training regime ssc isometrics combined with scaled WOD'S when they were still around. I recently started doing F1 and have been doing that for the past couple of months But I've hit a big wall and noticed my motivation going down-hill lately when it comes to training. 

I've come to the conclusion that for me, I need some variety and workouts that keep me guessing and I find fun!

So i've come up with a routine for myself and would love some advice if possible. below are some notes I've put together. Conditioning days will generally involve different workouts, combined tabata, deck of cards, etc!

Testing one results (late feb 2014)  -
Pullups - 6 max great form
Pushups - 30 max great form
Ring dips - 6 max good form
Ring Rows - 6 Max good form


MONDAY - Skill/Max Strength Day
TUESDAY - GTG Oap/Pistol Squat
WEDNESDAY - Skill/Conditioning Day (ict)
THURS -  GTG Pullup/Pistol Squat
FRIDAY - Skill/Max Strength Day
Sat + Sunday off



GOALS -
SKILLS - Planche, Front Lever, Back Lever.
PUSHING - One arm Pushup
PULLING - One arm chinup


Order of business -
Warmup
skill work
Main exercises
Cool down

EXAMPLE MAX STRENGTH WORKOUT -

1. Warmup

Skill work (ISOMETRICS, total 60 secs aggregate work, following ssc)
Bodyweight Super Man (back lever)
Hollow hold (planche, front lever)
German Hang (back lever)
Dead hang (front lever)

3. Main Workout

A1. Pullups 3 x 5
2 mins rest
A2. Planche Pushups 3 x 5
2 mins rest
Repeat x 3

B1.Ring Rows
2 mins rest
B2. Ring Dips
2 mins rest
Repeat x 3

C1. Handstand Pushup Progression
C2. Pistol Squat



Cool down/prehab/core circuit.

Notes -

8-10 rep range it’s time to move up
25-30 isometric holds its time to move up

2-3 minutes at least rest for pure strength work Pavels 3-5 rule which is 3-5 exercises for 3-5 sets of 3-5 repetitions
Full body workouts.
Rest 2 - 3 minutes always between max strength sets

Deload week every 4 weeks.
Test every 5.




 

You should have to 'earn' your variety. If you want to work new exercises, you need to first master the ones you are currently on.

Once people begin to indulge themselves by only training for entertainment, their long term progress generally becomes non-existent.

The bottom line is you can either 'suck it up' now to enjoy long term progress later or play now and suffer thru long term frustration later. There isn't really a middle of the road that works to achieve high end GST.

Yours in Fitness,

Coach Sommer

Coach Sommer said:

The bottom line is you can either 'suck it up' now to enjoy long term progress later or play now and suffer thru long term frustration later. There isn't really a middle of the road that works to achieve high end GST.

Yours in Fitness,

Coach Sommer

Wow, that just spoke to me in more ways beyond physical training. 

I really don't like this workout.  It's true that I too stopped following F1, but I've made sure to keep my workouts very similar to that outlined in F1, because I really don't think that I know any better than Coach when it comes to training.

Here, watch this video:

Coach Sommer said:

You should have to 'earn' your variety. If you want to work new exercises, you need to first master the ones you are currently on.

Once people begin to indulge themselves by only training for entertainment, their long term progress generally becomes non-existent.

The bottom line is you can either 'suck it up' now to enjoy long term progress later or play now and suffer thru long term frustration later. There isn't really a middle of the road that works to achieve high end GST.

Yours in Fitness,

Coach Sommer

What if for example one train a few years and master most of the f1 exercises then take a long break do one have too start all over again too master them? Or do one already have built up ligament strenght etc too just continue his journey? Can only imagen how frustrating it would be too master SL-pe1 or even SL-pe2 then have too start from scratch. Because long time off.

If you want to add some variety and fun into your routine, then do so. After finishing your Foundation work, take 10-20 minutes to play around with whatever you feel like doing. Note the distinction between what counts at work and what counts as play. Following the Foundation progressions is what will allow you to actually make long-term progress. 

Listen to Joshua.

If you are a fairly well-trained athlete you will have energy to spare after your foundation 1 sessions. However, do not over-work so that you hinder your progress. Another 5x5-excersize will not be a good idea, but you should be able to to 2-3 excersizes of 3 sets. These will run on maintenance level and lesser progression.

Thanks for all your replies everyone! And thanks Coach for your words of motivation. Sometimes all you need is someone who knows what they're talking about to tell you to shut up and suck it up.

I'll be going back to F1 and just adding some random runs or physical activity on my rest days, not too much to affect traininf of course!

Thanks again!

Tom.

Templeton1 said:

Thanks for all your replies everyone! And thanks Coach for your words of motivation. Sometimes all you need is someone who knows what they're talking about to tell you to shut up and suck it up.

 

I'll be going back to F1 and just adding some random runs or physical activity on my rest days, not too much to affect traininf of course!

 

Thanks again!

 

Tom.

Excellent choice. And remember to post back here if you need help with working through any sticking points. 

Thanks so much Joshua!

Before this little hiatus, I was finding I was stuck on week 9 of the first foundation exercises, unable to move on as I didn't feel like I'd "mastered" those sets/reps. I'm not really sure whats sticking me here, or if it's just a case of me stoppin myself from moving on when I should be. Is it okay for the exercise to still be difficult before you move on? I'm just not seeing improvements yet which is frustrating.

Thanks for everyones help!

Tom.

Templeton1 said:

Is it okay for the exercise to still be difficult before you move on?

You think a manna is ever going to feel easy?

Templeton1 said:

Thanks so much Joshua!

 

Before this little hiatus, I was finding I was stuck on week 9 of the first foundation exercises, unable to move on as I didn't feel like I'd "mastered" those sets/reps. I'm not really sure whats sticking me here, or if it's just a case of me stoppin myself from moving on when I should be. Is it okay for the exercise to still be difficult before you move on? I'm just not seeing improvements yet which is frustrating.

 

Thanks for everyones help!

 

Tom.

Performing a mastery set is not going to be easy. You should be working very hard; to make progress, you need to be constantly pushing yourself to do more work with better form than last time. Completing a mastery set for the first time will generally be quite difficult- it may even feel grueling, but as long as you can do the sets and reps properly you've achieved mastery. Or to put it another way, it doesn't matter how hard you're struggling internally as long as externally you're still maintaining form and tempo. 

Hey Josh!

This is a great clarification form me, I was under the mistaken impression that the exercise should feel like a breeze or at least not be pushing you too hard before you move onto the next weeks progression!

This makes this a lot clearer, and thanks so much for your help!

Tom.