Need to strengthen my wrists, elbows and shoulders???

[geddy1234]

Hi,

I have been doing gymnastic exercises for about 2 months now, and I love it!! I feel like my progress has been all right too. I like it a lot more than my previous weight lifting program at the gym

But I might be a bit heavy for my height (70 kg, 1,65m), and the gymnastic exercises are quite heavy on my wrists, elbows and shoulders (especially planche exercises)

Should I focus more on strength exercises for these weak spots, or should I carry on with my current program? (below)

A:

- Push ups XR, PPP

- Planche tuck (I have to keep my toes just barely touching the ground, then I can hold for about 6 sec, should I go back to adv. frog instead?)

- Pull ups (bar)

- Front lever tuck XR

- Wall handstand PU on box

- V-ups tuck

- Natural leg curl

- L-sit XR

- Wall extensions

- Wall walks

- Shoulder dislocates

B:

- Dips XR

- Back lever flat tuck

- Wall handstand

- Rows XR Bulgarian

- SLS

- HLL Half+

- Pull ups L XR

- Windshield wipers supine

- Wall extensions

- Wall walks

- Shoulder dislocates

I do each workout (A and B) twice a week.

Is this program good enough, or should I add more exercises for my weak areas? I especially feel that my elbows are weak.

Any comments and tips are greatly appreciated!

[Neal Winkler]

Question:

Since your schedule permits you to workout 4 times per week, why not just do Coach Sommer's workouts posted on the front page?

It looks like your program is pretty general, like his.

[Blairbob]

looks decent but we don't know sets and rep structure, rest period or how they are set up. but it looks good as more than likely you are following something GB like.

[geddy1234]

I basically perform supersets, performing two exercises in a row before resting about 60 seconds until next set.

I perform 4 sets, doing 3-6 repetitions depending on my strength level and difficulty rating of exercise. The reps are higher for the wall extensions, wall walks and shoulder dislocates (about ten reps). The static holds are 4-8 seconds at the moment.

My goal is to lose some weight, but at the same time increase my strength to be able to perform more advanced gymnastic exercises. I have soccer practice twice a week, which basically means 90 minutes of interval training each practice.

Is my workout structure all right for my goal of losing weight and gaining strength?

Thanks for your answers guys!!

[mike.m]

I have had the same problems in those areas and I think you should simplify you routine till you get stronger in those areas or you are going to hurt yourself and have to stop all together. Listen to your body and don't rush your development or you will give up because of injuries. Remember the guys here that can do all the cool things you eventually want to do have been developing their bodies for years not months.

The reason I have decided to switch to bodyweight exercises is because a friend of mine impressed the heck out of me by performing one handed pull ups and gymnastic exercises but he has been doing them for 20 years. When I asked him how long it would take to do a one armed pull up he told me 6 months. There is now way I will be able to do a one armed pull up in 6 months and even if my muscles were strong enough my connective tissue isn't. It's not his fault he is just ridiculously strong and thinks everyone is like him. He has a different standard of fitness that a former weight lifter like me doesn't come close to approaching.

[Charles Weill]

I can only speak from my experience and that of others on this forum for advice on strengthening those joints. After doing pure BW GB workouts for 7 months, here are my pointers:

*Don't dip too low on the rings unless dips on a solid surface (eg PBs) with full ROM are too easy. I messed up my shoulders doing them. That's probably why they are a five star rating in coach's book. You may want to avoid the rings for most exercises that push your ROM to its limits like dips do. At least that is what I did.

*Don't push the levers or planche too far past your current limits, messed up my elbows and wrists a little by doing that. Make sure you have some excess strength in those joints before you push yourself too far. Coach recommends not beginning the planche progressions without having a solid L sit.

*Take it slow. Most of us with injuries on this website got them front trying to hold a tough FSP before our connective tissue was ready. The main culprits are planches, HeSPU, and Iron crosses.

*Wall extensions are your friends. Happy to see you've included them.

Good luck in your venture!