ashita Posted July 23, 2009 Share Posted July 23, 2009 Hey guys ! and girls but less i think !I need help to build my futur routine i think begin soon.My goal is the planche , front lever and OAC but in first i concentrate myself on planche and front lever like these both are complementary....I read the article about the front lever and planche progression from coach summer.It is not explain some thing like :- time we must take for rest between exercice- time between set of hold exercice- how many time we must to begin to hold the position , the goal is 60 second but how many set of how many time we must to do ?4*15 , 3*20 , 6*10 ?this is valid also for front lever progression.Static exercice is for the end of training as coach summer said in his article.So , i'll like you can tell me some exercice of pull and push i'll could do before my static exercice.I need someone to help me to build my routine.some score into you evaluate my skill and like this you "ll know what is better exercise for mei can do 40 dips more 20 pull upmore 10 HSPU1/2 OACthanks Link to comment Share on other sites More sharing options...
d_tothe_aniel Posted July 23, 2009 Share Posted July 23, 2009 - how many time we must to begin to hold the position , the goal is 60 second but how many set of how many time we must to do ?4*15 , 3*20 , 6*10 ?You have to hold each position as long as you can. The total numer of tries should sum up to 60 seconds, but do as few tries as possible. If you can hold the position unbroken for 60 seconds, switch to the next progression. Link to comment Share on other sites More sharing options...
ashita Posted July 23, 2009 Author Share Posted July 23, 2009 Ok , but how many set i must to do ?for example , i do my first set , i hold 26 sec.how many time i rest before to do my next set ?and next i do 18 sec , 26+18 =44 sec it mean i must do for my next set 60-44 = 16 sec ?Or in fact i just do a signle set where i try to hold as long as i can at he end of my routine.i need light on this ^^ Link to comment Share on other sites More sharing options...
braindx Posted July 23, 2009 Share Posted July 23, 2009 Ok , but how many set i must to do ?for example , i do my first set , i hold 26 sec.how many time i rest before to do my next set ?and next i do 18 sec , 26+18 =44 sec it mean i must do for my next set 60-44 = 16 sec ?Or in fact i just do a signle set where i try to hold as long as i can at he end of my routine.i need light on this ^^That's right. All of them need to add up. Link to comment Share on other sites More sharing options...
Blairbob Posted July 23, 2009 Share Posted July 23, 2009 The 60s volume protocol is detailed in the book. If you search for it and dig through a lot of threads, you can find the proper programming for it but it's spelt out and detailed in the book to the letter. Link to comment Share on other sites More sharing options...
ashita Posted July 24, 2009 Author Share Posted July 24, 2009 Ok 'im gonna search it so.But about the other push and pull exercice i can do before my static exercice at the end.what do you think i can do ?I wish a routine i could follow.I dont really how build my routine.i understand now about the planche and front lever progression with the static exercice but i need a right routine so what exercice with how many reps and set per exercice .i wish begin this routine monday.if someone could to give me a routine it will be perfect.thanks Link to comment Share on other sites More sharing options...
Blairbob Posted July 25, 2009 Share Posted July 25, 2009 Killroy70's program, I can't find the thread but here it is copy and pasted. Coach Sommer has stated this is one of his favorite programming models that has come up on the board. Everyday1) planche variations2) BL variations3) FL variations4) Handstand work+Day 1 - horizontal plane pushing and pulling FBEDay 2 - curling (inverted pullup) and dipping variations (RTO dips, etc..) FBEDay 3 - pullup and HeSPU variation FBEDay 4 - multiplane pulling variaions + varied pressing work However, it may be difficult to build a GB program on your own if you do not have the GB program since you will not have access to the progression and programming models and what to test. To first build a program, you would test your capabilities so you would know where to start off. Link to comment Share on other sites More sharing options...
ashita Posted July 25, 2009 Author Share Posted July 25, 2009 Ok thanks you very much .but i dont understand all you say me i 'm not mfamiliar with the gymnastic term yetDay 1 - horizontal plane pushing and pulling FBEDay 2 - curling (inverted pullup) and dipping variations (RTO dips, etc..) FBEDay 3 - pullup and HeSPU variation FBEDay 4 - multiplane pulling variaions + varied pressing workthere is a topic explain exercice as a glossary ?als i didnt say , i dont use ring , just a horizontal bar and for dips i use my pt800So all exercice which have to doing on // bar gymnastic or ring i dont.I dont understand also , you said everyday but after you speaking about 4 days.Everyday1) planche variations2) BL variations3) FL variations4) Handstand worki believe i must to buy the book !!! Link to comment Share on other sites More sharing options...
Blairbob Posted July 25, 2009 Share Posted July 25, 2009 On every workout day, the planche, levers, and HS will be worked. The FBE ( kinetic body exercises where the body is moved through a ROM ) will be rotated on the 4 workout days. There is a glossary thread but still you need the book for the program. That you don't have a set of rings isn't a deal breaker. You will just have to work around it. Look into buying a pair or making a pair ( are you in Japan? ) Link to comment Share on other sites More sharing options...
ashita Posted July 26, 2009 Author Share Posted July 26, 2009 No no i live in france.I'm gonna to train myself 4 day a weekmonday thusday thursday and fridayI begin my routine tomorrow , so if you have some idea......45 $ just for shipping from usa to france ! , its annoying but € than $ is strong at this time , i'm gonna take advantage of ... Link to comment Share on other sites More sharing options...
Blairbob Posted July 26, 2009 Share Posted July 26, 2009 Ashita, looking back at your strength numbers, they seem impressive but you will have to test yourself per variation as each skill in the book has half a dozen to a dozen variations. A dip on PB isn't equal to a bulgarian dip on rings or RTO dips with rings turned out at 45 degrees or one of those korean dips. Link to comment Share on other sites More sharing options...
ashita Posted July 27, 2009 Author Share Posted July 27, 2009 Ashita, looking back at your strength numbers, they seem impressive you believe !Dips on // bar i did , not ring.As all exercice i did , everything are performed on a bar.muscle up i can do 15 on bar , i never used rings maybe i cant do a simple MU on ring :syeah you want i buy the book hein !ahah you're right anyway i'll get it Link to comment Share on other sites More sharing options...
dahooligan Posted July 28, 2009 Share Posted July 28, 2009 Killroy70's program, I can't find the thread but here it is copy and pasted. Coach Sommer has stated this is one of his favorite programming models that has come up on the board. Everyday1) planche variations2) BL variations3) FL variations4) Handstand work+Day 1 - horizontal plane pushing and pulling FBEDay 2 - curling (inverted pullup) and dipping variations (RTO dips, etc..) FBEDay 3 - pullup and HeSPU variation FBEDay 4 - multiplane pulling variaions + varied pressing work However, it may be difficult to build a GB program on your own if you do not have the GB program since you will not have access to the progression and programming models and what to test. To first build a program, you would test your capabilities so you would know where to start off.this is what i'm doing. do i do the static work at the end or the beginning of the workout? Link to comment Share on other sites More sharing options...
ashita Posted July 28, 2009 Author Share Posted July 28, 2009 Yeah , the static work have to perform always at the end of the training ?it require a lot of energy , its better at the begining no ? Link to comment Share on other sites More sharing options...
Blairbob Posted July 28, 2009 Share Posted July 28, 2009 I'm thinking beginning but Killroy70 would know better. Link to comment Share on other sites More sharing options...
ashita Posted November 21, 2009 Author Share Posted November 21, 2009 Hey guys , i'm looking for tips for increase my straddle planche push up skill.I have a solid straddle planche hold : 12 sec perfect formWhat exercice can i perform into improve my straddle ple PU ?thanks ! Link to comment Share on other sites More sharing options...
Gregor Posted November 23, 2009 Share Posted November 23, 2009 Slowely stradle planche PU with holding the perfect line. Link to comment Share on other sites More sharing options...
ashita Posted November 24, 2009 Author Share Posted November 24, 2009 yes i can perfrom 2-3 reps at better of my form.so ok i gonna work with a slow and control motion.thanks Link to comment Share on other sites More sharing options...
Gregor Posted November 24, 2009 Share Posted November 24, 2009 You can post a video for better evaluation Link to comment Share on other sites More sharing options...
ashita Posted November 25, 2009 Author Share Posted November 25, 2009 In fact when i said improve my skill it was to improve my strentgh in general on straddle planche push up.I perform very well the straddle planche push up but just some rep.didnt ask some advice to fix the form but strength.Here two videos of my straddle hold and PlePushttp://www.youtube.com/watch?v=bCrG20JK-zQhttp://www.youtube.com/watch?v=MAzNrcO7baIElse , what can i do to improve my planche because i cant still do a full planche but i hold almost 12 sec the straddle variation.Some people can do a full planche about 2-3 sec whereas they hold less than 10 sec the straddle or even less.What exercice should i privileged ? maybe i have a lack in strength in my lower back ? what do you think.thanks in advance Link to comment Share on other sites More sharing options...
Gregor Posted November 25, 2009 Share Posted November 25, 2009 For strength of straddle planche push ups: to increase your strength you, should do more reps or put your legs even closer together.Same goes for hold. Link to comment Share on other sites More sharing options...
Gregor Posted November 25, 2009 Share Posted November 25, 2009 About lower back strength problems....I don't see any of it. If you watch closely you'll see your shoulders have a lack of a strength (slowely decrasing in shoulders it must be a solid without of mevement hold). Link to comment Share on other sites More sharing options...
ashita Posted November 25, 2009 Author Share Posted November 25, 2009 Ok , so a lack of strength in my shoulders.What exercice can i do ?i think do more straddle planche push up help me to build more strength.thanks Link to comment Share on other sites More sharing options...
Gregor Posted November 25, 2009 Share Posted November 25, 2009 swiss ball planche leans very low leans...Or something simmilar if you don't have a swiss ball, look at my sticky topic for planche... Link to comment Share on other sites More sharing options...
ashita Posted November 25, 2009 Author Share Posted November 25, 2009 You spoke about this video ? http://tinypic.com/usermedia.php?uo=qd8 ... Ii3g%3D%3DDo more planche lean , i haven't a swiss ball but do it on a wall it's good ?I do wall planche push up , but hold in a full planche position against wall could be a good idea ?or put a feet in a rope hanged.Thanks Link to comment Share on other sites More sharing options...
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