Mr.White Posted March 3, 2011 Share Posted March 3, 2011 Hello everyone!I just received my copy of BtGB a few days ago and have almost completed reading it. I first stumbled across Coach Sommer's dragon door article 5 years ago when I was 12 and while I always wanted to get started I have only ever played around with the tuck planche and L-sit. I can hold a tuck planche for around 30 secs. Having searched around a bit on the forum I understand that most people here consider the best way of starting the program as doing the WODs but scaling according to the progressions in the book. My question is how do I develop my FSPs? Do I do all 6 FSPs for sets totalling 60 secs as a warmup and then do the WOD. I must say that I only have an hour to workout in and that is if I wake up at 6:00am. Also, I know that Coach Sommer is writing a book on handstands but I am also seeking advice as to how to develop this. I have never done a handstand in my life and 'feel it' when I hold one against a wall. What amazes me is that on youtube there are videos of seemingly unfit yoga practicioners who can hold a freestanding handstand easily! Just to give you an idea of my fitness levels I can do 19 deadhang pullups. One final thing: I do not yet own rings but have made my own paralettes. I also own a TRX suspension trainer and was wondering if this would be an adequate substitute for the time being.Mr.White Link to comment Share on other sites More sharing options...
Blairbob Posted March 3, 2011 Share Posted March 3, 2011 Ehh, on the TRX. You can't do muscle-ups on them I think but they should work for hanging and support stuff, sorta. [urlhttp] Roger also has two articles on parallette work you might find useful concerning Handstand development. Only 1hr? You might be able to fit in doing the FSP's for 60s and then hit the WOD. You'll need a quick efficient warmup. Create a Steady State Cycle program for your FSP's. Warm up with some of the FSP basics. Spend some time pre-wod after the FSP's to work on HS development. Probably wall HS and kicking to single leg HS. Link to comment Share on other sites More sharing options...
Mr.White Posted March 4, 2011 Author Share Posted March 4, 2011 Would the FSPs not be the warmup? Also, what do you mean by warming up with the 'basic' FSPS?Anyhow thank you for your reply. Hopefully I will get my hands on some rings in not too long. Link to comment Share on other sites More sharing options...
Mr.White Posted March 6, 2011 Author Share Posted March 6, 2011 Should I warmup by doing the following:60 second arch hold, hollow hold, plank, reverse plank, planche lean, xr support hold, wall handstandand then work each prior progression for the FSPs as maintenance before beginning my working FSP SSC sets? Or is it not necessary to perform a 60 second set of all of the FSP progressions that come before the variation I am currently working on? Link to comment Share on other sites More sharing options...
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