Some help with my workout

Hello i am looking for some critics with my workouts

This is my current workout:

Workout A:

Handstand static with wall 5*45 sec

Tuck planche 6*10sec

Pistol 5*5 reps

Weight calves rise with one leg 5*15 (15 with one then right 15 times thta is one set)

Supermen 5*50

Workout B:

Negativ Handstand 3*5 reps

Free Handstand working about for total time 2 min

One arm push-ups 5*3 reps (same as pistol set)

Pull-ups 5*5 with 5 kg

Crunchs 5*50 reps

M: B

T: A

W: B

T: A

F: Free day

Sat and San: as much parkour as possible

My goals: Planche and have stronger body like gymnast

Hi hrcak,

Looks pretty good. I would think about putting a little more pulling in there in addition to the pull-ups? Maybe front-lever progressions, or similar. I'd also swap out the high-rep crunches for some low-rep strength work, maybe Ab-wheel or hanging leg-lifts?

Put your free balancing handstand right at the beginning, when you are fresh, and stop as soon as you start to get tired or sloppy. Otherwise you'll be practicing bad form, as we repeat what we practice - good or bad. See how you go on that workload, but if it turns out to be a little high, maybe do A,B,rest,A one week, and B,A,rest,B the next? Recovery is important.

Regards,

George.

Thanks George

I do lot pulling things when i do parkour.

Which execise are good for developing strength in core?

Because when i going to do in few months advanced tuck planche i want to have core that while match strength with my arm strength.

I find the hype about core work so annoying, all the balance and stability stuff. Yes core work will give you strength and stability and added control, but it is just like the upper body and lower body in that to get that control and stability comes from strength throughout a range of motion. So, how do we get this control from our 'Core'? We exercise it from various angles and directions, work the abdominals, obliques, lower back.etc. There is some weird belief that to get a strong and defined core (especially abs) you must perform endless reps of exercises like sit ups, lying scissor kicks, lying side leg raise and so on, wherein the truth is you must progressively increase resistance as with any other body part.

Now please don't take this an attack on you hrcak. Now specifically on to your question. Hanging Leg Raise progressions are good for the abs, side levers for the obliques, and press handstand variations for the back (these work heaps more than that though) will give you a good all-round corer strength.

Ed

Hi hrcak,

I'd still think about adding in the front-lever ...since that gives you some static training for your pulls, and also some additional work for your 'core'. Pulling isn't just about 'pulling' in the traditional sense.

Cheers,

George.