kilch012 Posted July 15, 2009 Share Posted July 15, 2009 This will be my first Gymnastic Strength Training™ cycle. I have been experimenting with a multitude of body weight training exercises (mostly on rings) and it inevitably led me here. Needless to say I am sold on it or I wouldn't have bought the book already and spent countless hours pouring over it's pages trying to pick out workouts. I believe this to be a pretty straightforward program I started it today. The workouts below are rotated on a Mon, Tues, Thurs split with Sun reserved for either climbing or a Ropes course that I am lucky enough to have access to above the pool where I work. I am desperately seeking any constructive criticism on the plan, so that I don't waste 8 weeks and hurt myself. I admit that it looks a little aggressive for just starting out but I am using the fact that I have a pretty substantial strength base from rock climbing and some advanced military training. I have also modified some of the workouts already after some trial and error, to better fit my "actual" ability level rather than try to fuel my ego. I plan on using the leg workouts just as often as the upper body workouts, since I only constructed two of them, they will just get rotated every other workout. Anyone has been playing with this for awhile please let me know what you think I am missing or maybe need to tone down. Thanks for the help, the workouts are posted below.STRENGTH TRAINING WORKOUTSLEGS #1:Front Lever Tuck 10x6 Sec (Static/Straight Bar)Natural Leg Curls 3x5Jumping Deck Squats 3x5Legs #2Front Lever Tuck 10x6 Sec (Static/Straight Bar)SLS Negatives 3x5Half GHR 3x5UPPER BODY #1:Planche Frogstand (Static/Floor)PPP 3x5 (Rings)Straddle-L (Static/PB)Hanging Leg Lifts 3x5UPPER BODY #2:Back Lever Tuck 6x10 Sec (Static/Rings)Inverted Pull-Ups 3x5L-Sit 6x10 Sec (Static/Rings)Hanging Leg Lifts 3x5UPPER BODY #3:Planche Frogstand (Static/Floor)Ring Dips 3x5Back Pull Negative 3x5Back Lever Tuck 6x10 SecL-Pull Ups 3x5UPPER BODY #4:Planche Frogstand (Static/Floor)HeSPU 3x5 (Wall)Back Lever Tuck 6x10SecJumping Muscle Ups 3x5Front Pull Negative 3x5As you can see I just integrated the static work with my pulling and pressing, once I complete the static work for a given position I move to the FBE that it is paired with. Every Mon, Tue, Thur I will have one of the two leg workouts paired with one of the four upper body workouts. I will do about 30 min of warm up and then complete the workout. Link to comment Share on other sites More sharing options...
Blairbob Posted July 16, 2009 Share Posted July 16, 2009 Looks good to me. :wink: Link to comment Share on other sites More sharing options...
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