FBE's question

I got the FBE's down but I just wanted to ask: with what number of sets/reps scheme should you train them? Does this depend if you want to train them for strength, endurance or hyper.?

I'm going to start doing them this week but I have no idea how many reps/sets should I do.

Any tips?

As taught at the seminar, do each element of the progression once, except the final element that you are building up to the prerequisite time. Those we did for 3 sets.

Mr Brady said:

As taught at the seminar, do each element of the progression once, except the final element that you are building up to the prerequisite time. Those we did for 3 sets.

What do you mean by "each element in the progression"?

Each of the static poses has a progression, in the book its indicated by the difficulty level.

In the seminar the progressions are spelled out in full, some of the base level elements are missing from the book, as Coach thought that they were a given,

For example, front lever starts with hollow hold. If you can't hold that for 60 seconds then the first job is to build up to that by working 3x your 50%max.

Coach is more lenient with us, many are doing front lever progressions on the rings w/o having done all the earlier steps.

BUT according to Coach if you do all the earlier steps as Rx'd you'll practically be doing a full FL right away when it comes up in the progression, w/o having to go through tuck etc....

The general recommendation of coach is to do 3-4 sets of 3-5 reps. Here is an explanation: viewtopic.php?f=18&t=2795

If hypertrophy or endurance are your goals you'll need to modify your training accordingly and not by just mindlessly increasing reps. However also keep in mind that strength is the base for both endurance and hypertrophy, the stronger you are the greater your potential for endurance and hypertrophy.

It's also important to warm up properly. For example, if you're going to work out by doing XR PPP then your warm up should include 1 set of the following, in order: floor push ups, XR push ups, and floor PPP. After your warm up, which would include those three sets, you would do your XR PPP. Obviously your hand position relative to your shoulders will determine how many reps you will be able to do, and when trying to develop raw strength and size it seems to help a lot to focus on the eccentric portion of the FBE.

Remember what we talked about in our PM's recently too! After a month of using a certain tempo you will want to change it significantly so that you keep getting results, and you may need to change over to floor PPP for a month at a harder angle in order to continue challenging your body while allowing yourself to detrain the XR version. That's just for increasing strength and size as much as quickly as possible. If you notice, each WOD cycle has different tempos for us to follow in the same workout as well as slightly different exercise choices. A lot of this de-training is taken care of by this rotation of exercises and changing of the tempos, which also contributes to their effectiveness.

Regardless, exchanging exercises you use to work a particular muscle for exercises that you have not used for the past 4-8 weeks once a month or so will make a big difference in how quickly you build up the strength you need. For low leverage work, use the FSP to maintain the connective tissue strength that you build. Planche leans and XR supports are all you need for a while to maintain the connective tissue strength you build with PPP. FL statics are all you need to maintain the bulk of the straight arm strength you build from FL pull variations. If you swap between pull ups + rows (weighted if you are strong enough) and FL pulls + front pulls + Yewkis each month, for example, you could easily build up a lot of muscle in your back and make good strength gains in all of those movements. If you aren't doing the WODs, where a lot of this is built in, that is the simplest way to do things.

If you're doing your own program, try to have strength oriented sessions AND endurance oriented sessions in the same month. You only need to work true max strength once a week at the most, so you won't be losing anything by working higher volume with easier versions of the strength day ( hands closer to the shoulders during PPP, for example). In fact, you will probably make better gains.

Mr Brady said:

Each of the static poses has a progression, in the book its indicated by the difficulty level.

In the seminar the progressions are spelled out in full, some of the base level elements are missing from the book, as Coach thought that they were a given,

For example, front lever starts with hollow hold. If you can't hold that for 60 seconds then the first job is to build up to that by working 3x your 50%max.

Coach is more lenient with us, many are doing front lever progressions on the rings w/o having done all the earlier steps.

BUT according to Coach if you do all the earlier steps as Rx'd you'll practically be doing a full FL right away when it comes up in the progression, w/o having to go through tuck etc....

I think you think I'm talking about FSP's, I'm talking about FBE's lol, read the topic...

Yes i did misread, Slizz covered it though, its really pretty much the same idea.