De_LosSantos Posted January 29, 2010 Share Posted January 29, 2010 I'm going to start a steady cycle next monday like it is described in the GB book. Wich means that for 8-12 weeks I will keep the same exercises, with the same sets and reps. I have not decided how my routine will be and that's why I'm here asking for help. My goals are: Achieve a front/back lever. Achieve a planche. Achieve an L-sit. I'm not waiting to achieve them this year since I know this skils are hard and take a lot of time to achieve. I just want to achieve them. So i'm thinking my routine could be: Monday tuck planche/dips/handstand hold Tuesday front lever/back lever/ pullups Thursday Squat jumps/ Shrimps/ GHR (negatives) Fryday L-sit/ Bridges/ leg lifts Can somebody critisize this routine please?? Link to comment Share on other sites More sharing options...
Neal Winkler Posted January 29, 2010 Share Posted January 29, 2010 You need at least a frequency of at least 2 times per week for a muscle group. Link to comment Share on other sites More sharing options...
De_LosSantos Posted January 29, 2010 Author Share Posted January 29, 2010 So...you're saying I should work each static hold at least 2 time per week?? Link to comment Share on other sites More sharing options...
ashita Posted January 30, 2010 Share Posted January 30, 2010 Yes if that he meant Link to comment Share on other sites More sharing options...
Joshua Naterman Posted January 30, 2010 Share Posted January 30, 2010 The best way to do that with your schedule is to just work the statics again on thursday and friday. Thursday will still be a leg day, but you do your tuck planche holds in that workout as well. Friday you do your front/back lever holds. If I were you I'd shift the back lever work to the same day as tuck planche. Evens things out, and you won't be working the inside of your elbows two days in a row. Not a good thing to do that, in my opinion. Link to comment Share on other sites More sharing options...
De_LosSantos Posted January 31, 2010 Author Share Posted January 31, 2010 Something like this then?? Monday Tuck planche/ Back lever/ Shrimps/GHRTuesday Front lever/ Handsand workThursday Tuck planche/Back lever/Shrimps/GHR Friday Front lever/ Handstand work By the way is there any static holds program that is recommended for beginners?? Thank you for the replies Link to comment Share on other sites More sharing options...
Joshua Naterman Posted January 31, 2010 Share Posted January 31, 2010 You can do that, just don't forget your dips! Eventually, after you've gotten used to everything, you may want to start working on pseudo planche pushups and your planche lean. Link to comment Share on other sites More sharing options...
Neal Winkler Posted January 31, 2010 Share Posted January 31, 2010 So...you're saying I should work each static hold at least 2 time per week??You don't want to concentrate everything into one day. One day of leg training is not a sufficient to progress. It's ok to do an exercise one time per week, but not a muscle group. Link to comment Share on other sites More sharing options...
De_LosSantos Posted January 31, 2010 Author Share Posted January 31, 2010 Thanks for the replies I'm going to start monday and I really don't want to make mistakes and end up loosing time. This is what im going to use as my schedule Monday Tuck planche/ Back lever/ Handstand/ Dips/body levers Tuesday Front lever/L-sit/ Shrimps/ Pullups Thursday Tuck planche/Back lever/ Handstand/ HESPU/ Body levers Friday Front lever/ L-sit/ GHR/ Rows Should I keep this or make some changes?? And again, Thank you Link to comment Share on other sites More sharing options...
Joshua Naterman Posted February 1, 2010 Share Posted February 1, 2010 SLS work on friday. Other than that you're looking reasonably balanced. Link to comment Share on other sites More sharing options...
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