Simple foundation building beginners routine

Ok I'm fairly new to this site and style of training but am making great progress and am really hooked. I have been trying to come up with a simple routine that'd get me ready for more intense training. I have researched as much time away as I can afford and have come up with this daily routine to use for the next 4-6 weeks:

warmups:

shoulder prehab with Thera band

wall extentions

a little stretching

1. l-sit on parallettes: 60 sec (6x10sec, I can't hold the l the whole 10 sec, I switch to tuck when I fail)

I think this would cover l-sit and p-bar support as also recommended.

I will alternate this with pike stretches between holds.

2. German hangs (not sure sets/reps yet)

3. Handstands (belly to wall) 3x30 seconds (adding 10 sec a week maybe?)

alternated with pullups or tuck sit chins

4. Wall bridges/weighted pike stetch

5. Hollow back/arch back support holds 3x10 sec holds adding a bit every week

I think that's about it, comments, support appreciated.

I will also be running some, probably every other day, 2-3 miles.

I may stop running thru winter to focus on building stregth.

I can't add much as far as volume due to time constraints.

Ok lots of room for responses, so here goes..

I did the daily, fullbody workout for a week, but prefer this:

day 1: rings and horizontal push/pull

statics on day 1- fl, bl (planche work will wait)

day 2: vertical push/pull + core (l-sit) and legs

statics on day 2- l-sit, handstand

Pretty much plan on training every other day for now.

I can take a day off in between or train daily, I get enough rest and feel like I can really push it hard.

Today I worked rings, dips, pseudo planche pushups, and some balancing.

Next workout will be handstands, pullups, l-sit, deck squats/sls

Daily I will do shoulder prehab and stretching.

hey jakaro,

I think we're not too far each other as a starting level, have a look at my workout logs, you may find something interesting.

good luck.

[http]

Hey thanks alot, I will take a look. It seems like program designs one of the most important things and the hardest to figure out. It is just so much to try to balance out.

Jakaro, I would do your initial routine as a WU of sorts to what you are doing now.

I don't guess I totally understand you, but it sounds like your saying my workouts a bit "wee" and my lil plan needs some volume.

I'm thrilled to get some responses and help. I see the basic outline most guys follow is statics daily, and then a m/t, t/f for the accesory strength work. I like the idea of daily static holds, but the idea of training a muscle group daily is still new to me. The static holds kick my butt. I trained hard on Sunday on rings, and did extra work for press- 3 sets of dips, 3 sets pseudo planche pushups, and I am still extremely sore.

So how's this:

warmup (daily):

rotator cuff damage control w/Thera band

wall extensions, stretch legs and wrists

daily statics:

handstand against wall 10x30 sec (5 minutes)

l-sit 60 seconds (6x10 half l/ half tucked)

tuck fl 60 sec

tuck bl 60 sec

then the 4 days a week of extra strength work:

day 1: vert push/pull- HePU/pullups

day 2: legs/core- deck squat/v-ups

day 3: horizontal push/pull- ring pushup/ring row

day 4: legs/core- sls progressions, leg raise

I gotta get a solid plan I can stick to, I got one more run, then a race on Saturday, then I think I will be focusing on this stuff exclusively as I am starting to think alot of other training is a waste of time compared to this stuff. My short term goal is a solid freestanding handstand, a 10 sec legit l-sit, and to improve my horrible attempts at tucked fl/bl. By the end of this year i'd like to hold a 30 sec handstand far from any walls, and a 30 second l-sit.

take a look at this if you haven't already, as I think that if you can manage 10*30s you're strong enough to start freestanding balance practice.

http://www.beastskills.com/Handstand.htm

I wasn't trying to say it was "weak-sauce". :wink:

Ideally, I would do HS and press HS work and L-sit work and plank and hollow/arch work as maintenance before starting the FBE stuff.

Right now, I'm having to play around with the idea of very limited ring work. Part of it is merely just the inverted and german hang with support hold. Maybe it was the MU transition work but my elbow didn't like it at all. I'm hoping it was because the rings were set up too wide due to the playground rungs I hung them off.

I am thinking about something like the Killroy70 program or mine because I like but I'm faced with the challenge of very limited workout time and poor recovery habits like amounts of sleep and eating and quality thereof. So I will probably just start with doing the WOD only excluding the basic strength basics and just hit them whenever it's in the WOD.

swarovski said:

take a look at this if you haven't already, as I think that if you can manage 10*30s you're strong enough to start freestanding balance practice.

http://www.beastskills.com/Handstand.htm

nice man, I really like that tutorial and it looks like there's a bunch on there.

And 10x30 sec is a bit much. I can do it once but not every day, I've scaled back to 9x20, will go 10x20 next time and start adding a bit as I get stronger. Should be back at 10x30 soon, I have been trying to get away from the wall a bit, and a few tweaks from watching that tutorial will really help.

you're welcome,that's what we're here for, to help one another on our gymnastic journey, happy it helped you.