Your FSP Testing Methodologies

How do you test (frequency and manner) your FSPs in order to:

a) optimize your set x count scheme to achieve your 60s total while aiming for the lowest possible amounts of sets and;

b) change from one progression to a more difficult one.

I would like to know how you all approach this and also to figure out what may be most appropriate for myself.

ex: Every 8-12 weeks one specific day (rest day) to retest ALL FSPs at once vs. testing one FSP per workout in series of every 8-12 weeks (as to not drain yourself too much), etc.

Why hasn't anyone shared? Do you find the question redundant to information already on the forums? I really thought there was multitudes of ways being implemented and thought it could have become an interesting topic.

I thought the idea was that you only got 1 shot at each position, so the whole testing regime isn't that strenuous and can be done in 1 day.

When I start approaching the 45s mark in my holds (as my max time), then I'll use my last set in that hold as a trial for the next progression. ie front lever flat tuck 90/90 max hold of 40s means worked sets of 20s. So that is three sets to get my minute. In my last set I'll try and get a 5s or so straddle in at the end.

Gavin S said:

I thought the idea was that you only got 1 shot at each position, so the whole testing regime isn't that strenuous and can be done in 1 day.

When I start approaching the 45s mark in my holds (as my max time), then I'll use my last set in that hold as a trial for the next progression. ie front lever flat tuck 90/90 max hold of 40s means worked sets of 20s. So that is three sets to get my minute. In my last set I'll try and get a 5s or so straddle in at the end.

45s? I understood the Steady State system to use 15s as the limit - under 15s, work on that; over 15s, move to the next progression. I'm a tad confused by what you've posted here...

phrak said:

Gavin S said:

I thought the idea was that you only got 1 shot at each position, so the whole testing regime isn't that strenuous and can be done in 1 day.

When I start approaching the 45s mark in my holds (as my max time), then I'll use my last set in that hold as a trial for the next progression. ie front lever flat tuck 90/90 max hold of 40s means worked sets of 20s. So that is three sets to get my minute. In my last set I'll try and get a 5s or so straddle in at the end.

45s? I understood the Steady State system to use 15s as the limit - under 15s, work on that; over 15s, move to the next progression. I'm a tad confused by what you've posted here...

Over 15s only applies to straddle and higher progressions. Everything else worth to a 1 set 60s hold.

RandomHavoc said:

Over 15s only applies to straddle and higher progressions. Everything else worth to a 1 set 60s hold.

Really? Where is this listed in the book? I've been doing it wrong!

Coaches original "building the olympic body" DD article recommended 60s max holds before moving onto the next progression after reading that for the first time (with absolutely no knowledge of safe or intelligent training) I started maxing out on my tuck holds daily. I'm sure that I'm not the only one to have done this, and think this was coaches way of preventing a few dozen blown elbows and shoulders worldwide. In the book (amongst more or less all the programming a beginner will need) Coach describes the SSC(the programs safety feature) and then recommends 15-20s max's before moving on. Lets not forget that Coach's athletes seldom get injuries (unlike the majority of the rest of the competitive gymnastics world).

What Slizzardman recommends (45s max > progression) is simply extra caution for already strong people who's tendons and connective tissues aren't on par with their muscular strength(because GB style training stresses connective and tendon tissue far more than other methods of training). If your tendons/etc can't handle the stress that the muscles can give them, then going balls to the wall is a sure way to injure yourself. The solution to the problem is to limit yourself artificially via sub maximal SSC (more sub maximal if you are more cautious). I wasn't in strength before hand, so I'm happy with coaches version+max effort on FBE's and see no symptoms of blown tissues so far. I don't think Slizzardman would object to this approach, but I'm sure we'll hear about it if he does :wink: .

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As for separate SSC's for every FSP, that sounds awkward to program, and dull to implement. I don't see a benefit to it either. 3-5 weeks of struggling will not kill you (think of the Bulgarians). The easy period of the SSC IMO is when you should focus on pushing the boundaries of your skill work and the rest of the time can be for form or quality of movement.