Advice on Integrated training

[alimac]

Just wanted some advice on timings when doing static work integrated with strength work.

OK for straight static work I know the formula - divide max hold time by 2 and work up to 60 secs total (In my case 12 sets of 5 seconds).

But if I'm integrating my Lsit work with a core execrise I'm doing 3 sets of core work so how do I integrate my Lsit work into that? Do I do 3 sets of my maximum hold time or am I still dividing my max hold by 2?

Also should I be doing 1 set of Lsits followed by 1 set of core exercise or should I be doing all my Lsits then all my core exercises?

Thanks for any advice.

[Farago316]

The best part of integrated training is how much time you save because you're alternating between the two exercises. So you're getting a bit of rest from one while you work on the other. But you should still be doing a total of 60 seconds of static holds.

So using your example, I would do 4 sets of L-sit, then do 1 set of core work, then repeat the cycle 3 more times. I try to keep my rest between sets from 45-60 seconds.

Or you could do 3 sets of L-sit, 1 set of core work, repeat 3 times, then do 3 more sets of L-sits. Personally this is what I do for my planche training. I think it's up to you how you want to mix the 2 workouts.