Hi.
With the arrival of a new baby, I'm trying to consolidate my time, while still hitting all of foundations, handstand, and stretch series. It's quite a lot to pack into a busy schedule. Although a wonderful tool, I've found the online scheduler limited with only the 30 / 60 min. Options. So, What I've done here is spiced some things together into a four day split that I would get me to repeat movements every 5 days or so...slightly less volume than a 2x per week model, but still a good frequency.
What I've constructed is a three day sptlit to focus on a push, pull, legs (traditional three day split plus weaving an additional stretch day on the fourth; 2 foundations days for every 1 stretch day); but, I'm hiting the "core" movements of MN, PL, SL, FL, with near daily frequency (3 on, 1 off) but reduced daily volume, only 1-3 sets. I do these as a giant set immediately followed by a giant set of ims. I know foundations is not supposed to be performed with giant sets, but I feel this an appropriate trade off for more efficient training. Plus, I am splitting the HS series into three parts: HS, wrist series, and press handstand. I'm employing an auto regulation method of determining when to push, how many sets and reps to hit, and when to deload. I'm very familiar with the mastery templates and deloading schedules, and I've found by training with autoregulation, I'm pushing just as hard and deloading just often. It looks like this:
Day 1)
1-3 sets of FL, MN, SL, PL done as a series (giant set) with im coming as its own giant set after.
HPB + HS
Day 2)
1-3 sets of FL, MN, SL, PL done as a series (giant set) with im coming as its own giant set after
SLS + HS wrist series
Day 3)
stretch series
Day 4)
1-3 sets of FL, MN, SL, PL done as a series (giant set) with im coming as its own giant set after
RC + press HS
Day 5)
Repeat pressing day
Day 6)
stretch series
Day 7)
repeat legs day
Day 8)
repeat pull day
Day 9)
stretch series
repeat
In no way is this schedule an attempt to make the traditional program better. Honestly, I was at Point of giving up, because I felt that the gymnastics program as laid out in the online scheduler, was just too much of a time commitment for me. I feel that this set up with a little less work each day spread out over a slightly longer time period is a good way to avoid scrapping everything altogether. Hopefully, folks could give me some ideas on how to make my time even more efficient, or give others some ideas on alternative ways to program to fit their schedules.
Thanks!
Pat
