Danny Wraxton Posted May 28, 2009 Share Posted May 28, 2009 Hi , Im from the U.k , Iv recently found this site but have always been amazed by the male gymnasts , Anyway Heres my routine please let me know what you think . Im starting this monday so need quick reply .. Thank Monday - Static HoldsFrof Stand - 3 setsBack lver - 3 setsHSPU - 3 sets - (Bottom of Movement) Press up - 3 sets - (Bottom of movemnt)Pull Up - 3 sets - (Top of Movement)Chin Up - 3 sets - (Top of Movement)Diamond Press Ups - 3 sets - (Bottom of movement)L- Sit - 3 sets1 Leg Squats - 3 setsCalf raises - 3 setsWednesdayFrog stand - 3 setsBack lever - 3 setsHSPU - 3 setsDips - 3 stesPull Ups - 3 setsChin Ups - 3 setsTricep Press ups - 3 setsBox Jumps - 3 setsBox Leaps - 3 setsFriday HSPU - 3 sets1 Hand press ups - 3 setsCircle Pull ups - 3 sets ( Pull up to right side , Go accross to left , come down on left side)Circrl chin Ups - 3 sets 1 wide arm tricep press - 3 sets ( Lie down , 1 arm reached forward , other arm right next to body and push up on this hand)Squat Jumps - 3 setsHope You Can figure out what i mean - I dont have any set goals but i do wanna be able to do Planch ( then planche press ups), Back lver ( then with pull up) , And Hold a flag position .Greatly appreciate any Responce Link to comment Share on other sites More sharing options...
Blairbob Posted May 30, 2009 Share Posted May 30, 2009 Holding the flag in the GB program is a product of oblique training besides plenty of lever training. If you want to get good at the planche, my reccomendation is to work it more than just 2d/week. Why bother with regular pushups when you are doing tricep pushups. A different change of pace? In gymnastics, we tend to prefer only the elbows in-triceps focused pushups as our default. Link to comment Share on other sites More sharing options...
Danny Wraxton Posted May 30, 2009 Author Share Posted May 30, 2009 ok then il do planche training 4 times a week .. Why do gymnasts only do tricep press ups .. Thanx neway .. I jus fort more people would like to help .. Link to comment Share on other sites More sharing options...
Blairbob Posted May 30, 2009 Share Posted May 30, 2009 Because so much of apparatus work is dependent on tricep strength and because it's harder. In a normal pushup, more of the load is spread out across the chest and shoulders when you flare out the elbows. Link to comment Share on other sites More sharing options...
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