Opinion on my routine schedule?

[hype]

Hey guys,

So I decided to give myself a try and work with BtGB exercises.. i'll do it a couple of months and see how it goes!

This is the schedule I plan on using

-Monday

* Back lever

* pulling: curl

* Planche

*pushing: dips

* Front lever

*legs: deck squats

* L-sit

*core: Hill

-Tuesday

* Back lever

* pulling: row

* Planche

*pushing: push-ups

* Front lever

*legs: single leg squats

* L-sit

*core: Lower back

-Wednesday

*CPP

*endurance training (basics only, high reps)

-Thursday

* Back lever

* pulling: pull-ups

* Planche

*pushing: handstand

* Front lever

*legs: hamstrings

* L-sit

*core: obliques

-Friday

* Back lever

* pulling: MPPu

* Planche

*pushing: MPPr

* Front lever

*legs: barbel squats

* L-sit

*core: straight body

-saturday

*weighted pullups

*weighted dips

*bench press

*deadlifts

-Sunday

*rest day

For the reps and sets, I will work 3 sets of 3-5 reps, and when I'll be able to complete it all perfectly and with ease (when I'll feel i totally mastered it), I will upgrade to a harder progression.

For static holds, I will use the simple static hold method (60 seconds per hold in total divided in sets), and when I'll be able to perform more than 15sec of that hold, I'll upgrade to a harder variation.

As u probably noticed, I have one day of endurance where I will work basic pull ups, dips, and pushups with very high reps like I always did in my street workout background.

And a day of weights, where I will work weighted basics, slow and controlled reps for hypertrophy

As well as compounds from weight lifting

That I judge essential (deadlift, barbel squats, and bench press)

What do you think? Any criticism, both good and bad, is appreciated!

[GoldenEagle]

Other than giving your body another rest day. Go for it.

[Mikkel Ravn]

I wouldn't work the same type of exercise on consecutive days, e.g. pullups, as it increases the risk of injury. This is particularly true of the straight arm exercises. And imo, four days of back lever training per week is way too much. Doing that will almost certainly mess up your elbows.

[DiTi]

here is what you need to do 

 

first you should be training 3 days a week so you can get enought rest 

choose 3 days for example 1.monday 2.wednesday 3.friday

 

choose 2 or 3 skills you wanna work on

choose 2 pushing exercises

choose 2 pulling exercises

choose 1 or 2 leg exercises

than choose some mobility and flexibility exercises

 

so here is how i would design your routine

 

1.monday

 

1.warm up

2.handstand hold 5xmax

3.l sit hold 3x maximum hold

4.back lever hold 3x max hold

5.pull ups or OAC progressions 3xmax

6.dips or weighted dips if you want 3xmax

7.pistol squat 3x max

8.mobility and felxibility work

 

 

do this workout 3 times per week for 2 months

rest between sets 2 to 3 minutes

 

P.S dont start working on your front lever until you can do a 30 seconds L SIT 

and dont work on your planche until you can do a 10 seconds full back lever hold

 

 

and after you have done this for 2 months take a deload week than repeat for 2 other months but then choose some harder exercises

[Jeff Walker]

I'm just curious why ultisols best to only work on a few pushin and few pulling skills. Can someone elaborate? Also does anyone have any experience to back this up? I'm not being a skeptic just want to hear more

[Daniel Burnham]

I'm just curious why ultisols best to only work on a few pushin and few pulling skills. Can someone elaborate? Also does anyone have any experience to back this up? I'm not being a skeptic just want to hear more

Specificity is the key to mastering a movement. If you have too much variation you spread yourself to thin and slow progress. It is better to progressively move through and master each thing individual.

[hype]

Yeah but, wouldnt it result in imbalance strength?

Let's say I focus only on push ups and dips or pressing, by the time I get to the end of their progression, wouldn't I be imbalanced? i would be very strong in pushups, but I would be very weak in handstands, and my shoulder strength would be imbalanced compare to the triceps and chest..

Also, for the static holds, from what I understand, I should work on back lever and l-sit and master them before starting planche and front lever? Can't I work on them all ? And someone said that back lever are bad for elbows, and that concentrating on front lever and planche is better.. It's confusing, can someone clarify this to me?

[hype]

I used BtGB programming section to make this routine, and basically that's what it said.. One different exercice per day of training, everything (pulling pressing legs core) is trained on the same day, and all holds are put before their respective basic strength movements...

Sorry to bother with all my questions hahah, but I prefer asking a lot and do it right than work in a bad direction!

Thanks!

[Jeff Walker]

I have to agree - if i stop training muscleups and start training OAC -

Muscleups dont get easier and that seems to be beacuse it uses different muscles than then oac. This is my worry with just doing foundation aside from the flexibilitynissues

[Daniel Burnham]

Agree with what? I don't know what else I can say about the muscle-up   .  If you follow foundation as prescribed muscle-ups will be a walk in the park by the time you master all the requisite non multi-planar exercises.  How do I know?  Because muscle up is no problem for me and this is the way I trained and I don't need to focus on some "technique" or getting the perfect false grip.  I don't even need a false grip.  Its just a pull-up and then a dip when you are strong. 

 

You won't become imbalanced that quickly guys.  This may be a simpler method of progressing but knowing the right progressions you will be perfectly fine.  Now if you only did pushups for two years then yea I'd say you might develop some imbalance.  One of the beauties of bodyweight training is that it is not isolated.  When you do pushups correctly or dips correctly you get a ton of recruitment throughout the shoulder chess back and arms...  We are not doing things on a machine and isolating movements.  

 

Also handstand is something that should be developed in conjunction with your strength work btw it is more a skill assuming you have requisite mobility.  If not then you have to develop the strength  to get into it correctly.

 

Whats listed in the BtGB is not suitable for beginners really.  It is a good plan yes, but what happened with that is people got distracted by a bunch of really cool progressions and tried to program all of them in a weeks workout or jumped about 10 levels beyond where they should have been.  Few made significant progress because of this.  

[Daniel Burnham]

Yeah but, wouldnt it result in imbalance strength?

Let's say I focus only on push ups and dips or pressing, by the time I get to the end of their progression, wouldn't I be imbalanced? i would be very strong in pushups, but I would be very weak in handstands, and my shoulder strength would be imbalanced compare to the triceps and chest..

Also, for the static holds, from what I understand, I should work on back lever and l-sit and master them before starting planche and front lever? Can't I work on them all ? And someone said that back lever are bad for elbows, and that concentrating on front lever and planche is better.. It's confusing, can someone clarify this to me?

Lets go ahead and clear this up.  For people with prepared elbows back lever is usually the easiest of the levels (including support lever aka planche)  However, for heavy adult non gymnasts back lever can be very hard on the elbows.  It was said before that back lever helps with the planche due to similar straight body positions and this is true, but should not be attempted before having some requisite elbow prep.  So instead now the recommendation is to start working basic planche progressions to strengthen the elbows first and then train the more advanced progressions side by side.  L-sits can be worked the whole time, they are considered the easiest gymnastic strength element.  

 

I should reiterate that foundation series covers all of these things with a complete list of progressions specifically aimed at this type of confusion and takes the things I mentioned above into consideration.  It is better to build a foundation of strength beforehand before trying any of these dedicated progressions you mention so that these is no issue at all.

[DiTi]

Hey guys,

So I decided to give myself a try and work with BtGB exercises.. i'll do it a couple of months and see how it goes!

This is the schedule I plan on using

-Monday

* Back lever

* pulling: curl

* Planche

*pushing: dips

* Front lever

*legs: deck squats

* L-sit

*core: Hill

-Tuesday

* Back lever

* pulling: row

* Planche

*pushing: push-ups

* Front lever

*legs: single leg squats

* L-sit

*core: Lower back

-Wednesday

*CPP

*endurance training (basics only, high reps)

-Thursday

* Back lever

* pulling: pull-ups

* Planche

*pushing: handstand

* Front lever

*legs: hamstrings

* L-sit

*core: obliques

-Friday

* Back lever

* pulling: MPPu

* Planche

*pushing: MPPr

* Front lever

*legs: barbel squats

* L-sit

*core: straight body

-saturday

*weighted pullups

*weighted dips

*bench press

*deadlifts

-Sunday

*rest day

For the reps and sets, I will work 3 sets of 3-5 reps, and when I'll be able to complete it all perfectly and with ease (when I'll feel i totally mastered it), I will upgrade to a harder progression.

For static holds, I will use the simple static hold method (60 seconds per hold in total divided in sets), and when I'll be able to perform more than 15sec of that hold, I'll upgrade to a harder variation.

As u probably noticed, I have one day of endurance where I will work basic pull ups, dips, and pushups with very high reps like I always did in my street workout background.

And a day of weights, where I will work weighted basics, slow and controlled reps for hypertrophy

As well as compounds from weight lifting

That I judge essential (deadlift, barbel squats, and bench press)

What do you think? Any criticism, both good and bad, is appreciated!

   you are training the same muscles 5 days per week that is overtraining

dont train so many skills at the same time try to learn the basic movements first

the problem here is that you are training for a planche and front lever but those are some advanced exercises

first you have to master the basics like L SIT,back lever,dips,pull ups,squats etc

and you dont have to work at 10 or 20 exercises at the same time choose 2 pushing,2 pulling,and 1 or 2 for legs 

and dont worry about the core because your working the core muscles when you are doing L SITS  and back lever. also if you think that the back lever is to hard on your elbows try traning some planche leans first so you prepare your elbows 

[DiTi]

I have to agree - if i stop training muscleups and start training OAC -

Muscleups dont get easier and that seems to be beacuse it uses different muscles than then oac. This is my worry with just doing foundation aside from the flexibilitynissues

 

thats not true i never trained for a muscle up but i got the strength to do 10 clean (no kipping) muscle ups just by training the OAC and doing dips also i never trained the false grip or the muscle up technichue

[Coach Sommer]

BtGB programming is no longer pertinent and has been left far behind by the programming in the GB Foundation courses.

Yours in Fitness,

Coach sommer

[hype]

BtGB programming is no longer pertinent and has been left far behind by the programming in the GB Foundation courses.

Yours in Fitness,

Coach sommer

I do believe that foundation is the best program out there, there's no doubt about that.. Problem is that I can't afford them, and I don't have access to the required equipments...  This is actually the reason why I started street workout instead of gym, money! all I have to my disposal is a couple of free bars in my local park outside, and a set of rings. Other than that would be out of my reach in terms of money.