Steady State and Fundamental Bodyweight Exercises

[npsmith]

I have a bit of an explanation at the beginning and a few questions at the end ...

I currently train using the gymnastic bodies workout 3 days a week. I started 7 months ago and have been making considerable progress with a number of the statics and FBEs. I truly believe in this workout. Otherwise, I wouldn't be doing it.

However, I feel that my progress with some of the exercises is being slowed down due to overdoing the training and training incorrectly. Also, I fear that if I don't change my routine, I will be on the path to injury (for example, planches hurt my left wrist and forearm - doesn't help that I hurt my left wrist years ago ice skating). With that said, my typical routine is below (takes about 2 hours). Note that it took me several months to develop to this routine. So at first I was only doing about 15 minutes a day and it just steadily increased in time.

-20 minute warmup (mostly dynamic stretches and wrist strengthening)

-6 static holds for sets that total to 60s each hold - Would often try for record holds every week

-FBEs - 1 push, 1 pull, 1 leg, 2 core - 3 sets of 5 of each exercise (which totals to 15 FBEs a week)

-Handstand - Some specific exercises and stretches - I've been getting some lessons in this since it is so technical

I also do yoga a few times a week (about 4.5 - 6 hours of yoga total). So, as you can see, this is a lot of exercise. Also, I tend to split the workout between morning and night (1 hour each).

I spent several hours reading the forum over the past week to see how I can change my routine to make it more efficient. Note that I've read the forum in the past but not even close to as much as I've done recently. Here is what I came up with.

Morning ...

-Do 3-4 days a week (depending on how the body feels) utilizing steady state cycle (so I'll train for 8-12 weeks with same statics and FBEs)

-20 minute warmup (mostly dynamic stretches and wrist strengthening)

-4 static holds (p, l, bl, fl) for sets that total to 60s each hold where each hold is about 50% of my max hold, keeping everything about hold the same throughout cycle - The planches are now much less taxing on the wrist, especially b/c I will no longer even try flat tuck planches and will only stick with tuck ones

-WOD - I will do this instead of the FBEs - Hence, I will now be doing dynamic strength work, embedded/giant/tempo sets, multiplane exercises, etc. - I will use same FBEs I've been practicing throughout, though will not try to advance with FBE during cycle

Night ...

-Handstand - Instead of doing everyday, I will do just a few days each week

This would be about 1-1.5 hours instead of 2 hours and less taxing on the statics and handstands. Also, I'm doing some wrist extensor exercises and scar tissue massaging to help alleviate my wrist further since that is my biggest concern.

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Here are my questions:

-I reviewed the past two month's WODs. By changing to WODs instead of the 15 FBEs I do each week, I would only be doing about 5 or 6 of the 15 FBEs. So should I just skip the FBEs that were not covered in the FBEs? For example, it took me about 5 months to get 3 sets of 5 SLSs on a surface a few inches above the ground. Should I skip this if it is not in the WOD for a week or two? I would hate to lose the progress that I've sought so hard to achieve.

-I would like to maintain my manna and straddle L progress. Do you recommend that I do these as part of my night routine? Coach says that his students train manna at least 5 minutes twice a week, so I'd like to do that. Also, I'd like to do straddle L twice a week for 60s total hold each side.

[Eddie Stelling]

Manna and Straddle L are 2 of the 6 Fundamental Static Positions (FSP). You should be training these just like you train your other FSPs (PL, BL, FL, L-sit), in your SSC as your warm up.

[Blairbob]

You can always work in some maitenance sets for SLS. Generally I work in candlestick to SLS(jumps) as something in my WU.

New schedule looks better. You could work HS just about every day unless you think it's taxing you. I try to do a bit of HS work every day.

Currently, I just started a new FSP+FBE SSC last night. I was meaning to do the WOD as well (though scaled appropriately, especially if it included an FBE I was doing that day to something easier in the family). Unfortunately, I fell asleep during a rest period before doing the WOD so I skipped it last night.

Basically, by working around 80-90% of max while you were doing the 60s volume of FSP, you were taxing your self. Think 80-90% every day, 4d/week. BTDT, though I thought I could do it.

As well, by working at 50%, I can deal with the 45s rest periods for the FSP which is pretty nice. Much more efficient.

[npsmith]

Eddie, on second thought I’ll do the SL and manna along with the other statics instead of putting them in separate routines (unless someone states some strong convincing objections).

Blairbob, yeah I’ll just do the FBEs that I want to focus on in maintenance sets (only if they weren’t done during the week).

Now that I think about it the new routine will be about the same amount of time as the old one, though less taxing primarily due to the SSC for the statics and FBE. So I assume it is a better routine. I guess I’ll know after 2 or 3 weeks of it if it is the way to go.

Oh wow, SLS jumps. That is hardcore! Hopefully, I’ll be doing that in another few months. That is too funny that you fell asleep. Well, rest is important! Looking at the forum I can see a lot of people had the same idea as me at first, which is to regularly go at 80-90% of the max.

Any further comments appreciated. Thanks!

[Blairbob]

Well, I train till pretty late and wake up fairly early so it's bound to happen some days. More common when on squat and deadlift rest periods.

Well the SLS jumps are with the roll back to candlestick. Sometimes I like to get some basic squats, squat jumps, besides lunges and side lunges and toe/heel raises before I do them but honestly I don't need to typically.

I'm thinking for now, on MTuThF I'm just gonna do SSC FSP+FBE and Wed/Sat due a sort of general conditioning WOD. Focus will be on speed but easier movements.

I'm gonna try this for now and scrap it if it starts to screw up the SSC. I'm in the gym on Wed and Sat anyways generally just doing stretching and farting around on trampoline besides coaching other adults in the club.