v-sit and planche plateau questions

Kabourakis ManosPosted January 17, 2015

Hello forum

My current discipline is acrobatic gymnastics but that isn't stopping me from training my strength elements alone. My only goal is strength gains and achieving this as quickly as possible without losing form and pointed toes

So, i'm currently working on the straddle planche and the 90 degree v-sit. My v-sit is having some progress but my planche stopped some months ago.

First, according the v-sit, my main problem is active pike flexibility. Although i'm able to execute a closed pike with little effort (i'll attach image below) i can't pull my legs there against gravity. I think it's mainly hamstring flexibility that's holding me back.

Q(uestion)1: Will making the hamstring itself more flexible give me a boost on progress?

Secondly, my planche. It doesn't seem to be having progress. I'm giving it great amount of work but won't respond. I'm able to perform 40 seconds of tuck planche hold. All the straight arm presses (straddle, tuck, pike, stalder) both on floor on elevated parallettes and from l-sit on parallel bars and even the straight arm tuck planche to handstand press i can't hold a correct straddle planche for more than 1,5 seconds. That's again an active straddle split flexibility problem.

Q2: When executing stalder i'm feeling a great amount of pressure on my forearm and not on my shoulder or back. Same goes for static tuck hold. Is this normal or i'm training it the wrong way?

And this leads me to my other questions i want to pose.

In which way should i train?

Q3: Should i train with stations and circuits (no cardio included) or sets with repetitions? What is the difference in gains, and how should they be arranged? First exercise targeting shoulders next core next legs next arms and repeat or finishing up arms burning them and then core etc will cause more damage than progress? I'm not conserned in mass just achieving elements.

Q4: How many reps, sets, circles and time for static holds should i do for strength gain and how much rest time between them?

Q5: Will light flexibility training and stretching before the routine help me increase performance during work out?

Q6: Any good exercises for active flexibility and any tips on that?

Thanks you guys for even reading this and sorry for it being huge but i couldn't even manage to split it in parts i'm bad at that lol

I'm 16yo, 1,83cm in height i know it's harder for me but i'll work on it

WIN_20150114_183445.MOV

Rayne-WilliamPosted January 18, 2015

1. Yes. In addition to the hamstrings stretching out your lats, obliques. Will help with V-sit. Strengthening your shoulder girdle muscles will help with your Planche and V-Sit

2-4: In regards to developing a workout routine you can follow. Previous Thread: Routine Advice

5: Yes. Especially if you use it as part of your warm up.

6. Start doing Yoga at least once a week. Have a chat with some of the girls you know about Yoga. They can help you develop a basic series of "Asanas" (Pronounced- Uh saunas). Don't be surprised if you are already know a few.

Having a plateau to work past isn't as bad as so many people make it out to be. A plateau is just a level spot that gives you time to work on something until the body has adapted enough to continue moving forward at a faster pace. Use the plateau time to strengthen any weak links in your body development.

RyanCPosted January 20, 2015

There are lots of ways to break out of your plateau problems. As far as your hamstring flexibility issue goes i'll say this:

1: Passive Flexibility does not help with Active

2: You must train not only your hamstrings to respond but also your hip flexors, quads, Abs, Triceps, Biceps, and shoulders

3: Once you can do a stall bar V hold then you can develop your strength on P bars.

That is as much as i can say without disrespecting Coach and his programs which cover exactly what you are looking for and outline every step to get you where you want to go. As always... keep training and never get stuck doing something that doesn't give you the results you want