Hi Everyone,
I am new here. I picked up Coach Sommer's book a week or so ago, being inspired after attending an Ido Portal workshop here in Oregon. I mainly practice Brazillian Juijitsu, and i am interested in using gymnastics movements for my strength training. I want to see how they carry over to grappling, plus it would cool to learn something new and be a nice change of pace. For the lower body i will most likely stick to squats, deadlifts, GHD, and harop curls.
After reading the programming section of BTGB here is what i have come up with. Right now i am looking at two days a week, factoring in BJJ practice and other things, i may increase that once i see how things are going.
My main question is programming of the static and fundamental bodyweight strength movements. Should i run through all the static holds every workout, then move onto to that workout's strength movement? So for example:
Workout 1
Static Work
Take max hold, divide by 2, then as many holds as it takes to get up to a minute total.
A1. Frog Stand
A2. Front Lever tuck
rest 1 min, repeat
B1. L Sit
B2. Back Lever tuck
rest 1 min, repeat
Bodyweight Exercises
3x5 Rotate though different planes of movement on every workout
A1. Handstand pushups
A2. Pull Ups
Next workout the BW exercises would be Tuck Front Lever pull ups and Bulgarian Ring Pushups. When i can hit a 3 x 20 sec hold with the static exercises or easily complete the required reps for the BW movements then i will move onto to the next hardest progression.
Sound ok?
Anton