wallin1984 Posted March 31, 2010 Share Posted March 31, 2010 Hi.... I`m new here and to this type of training. Have done alot of bodyweight work and weight training the past 4 years now but has always been so impressed by gymnasts trenght, so now I will try to bring my strenght to a new level.. Have looked around on this forum and i`m even more impressed... I have tried many different types of training didn`t find one who fit for me.. everything from weights like HIT,HTC,5x5 powerbuilding to bodyweight workout like Ross Enamait`s stuff and much other stuff..I have BtGB and for the 2 last weeks i have worked out with it 3 days a week just to get used to this sort of training.My workouts looked like this:Monday- pushup variations paired with row variations- v-ups var. paired with squat var.- muscle up negativesDid 3 sets of everything(3-5 reps) and finished with some static holdsPlanche var. 10x6 sec.I was so sore the day after that i berely could moveWednesday- Dips paired with pullups- Leg lift paired with hamstring var.- Muscle up negativesAgain 3 sets of everything 3-5 reps.Finished with static holdBack lever prog. 10x6 secFriday- Handstand pushup paired with curl var.- Squat var. paired with some lower back var- muscle up negatives3x3-5 repsstatic holdfront lever 10x6 secL-sit 10x6 secAfter looking around the forum i`m thinking about trying out killroy70`s program, seems like he had quite a sucsess with that...What do you gyes think? Link to comment Share on other sites More sharing options...
wallin1984 Posted March 31, 2010 Author Share Posted March 31, 2010 Sorry for my bad english... I`m from Norway Link to comment Share on other sites More sharing options...
Neal Winkler Posted March 31, 2010 Share Posted March 31, 2010 It probably won't make much a of a difference over the course of a whole week, but I would pair dips with curls, and pullups with HeSPU/HSPU. Link to comment Share on other sites More sharing options...
wallin1984 Posted March 31, 2010 Author Share Posted March 31, 2010 Like i said, it was just something to begin with just to get used to the moves and exercises... from now i will follow killroy70`s program... but I dont see any leg work there so i will trow that in to the prog. Link to comment Share on other sites More sharing options...
Charles Weill Posted March 31, 2010 Share Posted March 31, 2010 Make sure you pair a pull exercise with a push exercise in terms of FSP and FBE. Killroy's routine is great because it has two push FSPs (handstands and planches) and two pull FSPs (front and back levers). Then you have your paired push and pull FBEs like trianglechoke mentioned above. By pairing these exercises, you will enjoy an optimal balance in your shoulder girdle and avoid future injuries due to muscle imbalance.As for me, I am stuck doing only push exercises until I find a proper chin-up bar or place to hang my rings. Guess that's the downside of being lost in a foreign country. Link to comment Share on other sites More sharing options...
wallin1984 Posted March 31, 2010 Author Share Posted March 31, 2010 Sure... Thanks... Think i will hold on to killroy70`s routine a bit... see if it works for me... I have a pullup/dip station and my rings hanging in my garage... from the roof... works great.. Link to comment Share on other sites More sharing options...
wallin1984 Posted March 31, 2010 Author Share Posted March 31, 2010 But have one question.... is the planches and the lever work enough work for the core? or should i add som more? Link to comment Share on other sites More sharing options...
Neal Winkler Posted March 31, 2010 Share Posted March 31, 2010 Make sure you pair a pull exercise with a push exercise in terms of FSP and FBE. Killroy's routine is great because it has two push FSPs (handstands and planches) and two pull FSPs (front and back levers). Then you have your paired push and pull FBEs like trianglechoke mentioned above. By pairing these exercises, you will enjoy an optimal balance in your shoulder girdle and avoid future injuries due to muscle imbalance.As for me, I am stuck doing only push exercises until I find a proper chin-up bar or place to hang my rings. Guess that's the downside of being lost in a foreign country. Balancing the muscles across the shoulder girdle is not necessarily accomplished by balancing the push and pull exercises. If you have an existing muscular imbalance then having a balanced program may not create balance. This is because the weaker muscles will require more volume relative to the stronger muscles in order to catch up. Creating a balance will actually require an unbalanced program. Link to comment Share on other sites More sharing options...
wallin1984 Posted March 31, 2010 Author Share Posted March 31, 2010 Don`t have a problem with that.... Link to comment Share on other sites More sharing options...
Charles Weill Posted March 31, 2010 Share Posted March 31, 2010 Balancing the muscles across the shoulder girdle is not necessarily accomplished by balancing the push and pull exercises. If you have an existing muscular imbalance then having a balanced program may not create balance. This is because the weaker muscles will require more volume relative to the stronger muscles in order to catch up. Creating a balance will actually require an unbalanced program.True. I know nothing about fixing a muscle imbalance. An ounce of prevention for a pound of cure though .But have one question.... is the planches and the lever work enough work for the core? or should i add some more?I think you should be fine without in the beginning since all the FSPs in the Killroy routine absolutely crush your core muscles if performed correctly. However, you are the true judge. If after 4 weeks of the SSC you feel that your core is your weakest link, you can add some core work to remedy this. Chances are your shoulder girdle will prevent you from advancing into the harder progressions of FL and PL, but you should know. When I did the Killroy routine, I had to do without the FBEs simply because I was overwhelmed by the volume. Then again, I am still a beginner in anything gymnastics. Link to comment Share on other sites More sharing options...
wallin1984 Posted March 31, 2010 Author Share Posted March 31, 2010 Todays workout wednesdayfirst some static holds 6x10 sec- tucked planche- tucked BL- tucked FL- hanstands 6x20 sec with wall supportdips and curls 3x 3-5 repslower back and one legged squat 3x 3-5 repsfinished with:- 2x10 wall extentionsThe levers felt much easier today, could hold the some more seconds since last time...2 weeks ago i couldn`t do any planche at all.I`m think I gonna stick with training 3 times a week maybe for a month or something, and see how my progress will be... before i jump over to killroy70`s routine..The other workout days will be like this:Monday6-10 set of 6-10 sec- planche progression- BL progression- FL progression- hanstands progression- pushups and rows 3x 3-5 reps- core and leg 3x 3-5 repsfinish with 2x10 wrist pushupsFriday6-10 set of 6-10 sec- planche progression- BL progression- FL progression- hanstands progression- pullups and HeSPU 3x 3-5 reps- core and legs 3x 3-5 repsfinish with 2x10 bridge wall walksWill work on Muscle ups also maybe 2 of these days... Link to comment Share on other sites More sharing options...
Gregor Posted April 1, 2010 Share Posted April 1, 2010 But have one question.... is the planches and the lever work enough work for the core? or should i add som more?add some core exercises. Link to comment Share on other sites More sharing options...
wallin1984 Posted April 1, 2010 Author Share Posted April 1, 2010 Thanks... I did... Link to comment Share on other sites More sharing options...
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