Building the Gymnastics Body "Integrated Training"

[Eddie Ball]

Hello, new to these forums, and have some questions about Coach Sommer's "integrated training." I am mostly confused with the individual scheduling of daily workouts (description of exercises is fine). Ive looked at some of the WOD's but they don't seem to follow protocol suggested in the book...

1) Its suggested to work on static strength by performing X sets for Y seconds such that X*Y=60 seconds. This means that sets can go well above 5 sets. Now my problem is that its suggested to perform "integrated training" (pg 178) where in between each pull/press movement, a static hold is performed. But it is suggested on pg 175 for basic strength training that sets be limited to between 3-5 sets. So if you are doing 8 sets of static holds, and only 3 sets of your push/pull movement, do you just finish the remaining static hold sets after finishing the push/pull sets?

2) With reference to 1), static hold training is suggested to have rest periods between 45-90 seconds (pg 172)...Does this remain true if you are performing "integrated training"

3) Finally, are you not supposed to "pair" exercises (superset?) if you are doing integrated training? For example, if i wanted to pair pull-ups with push-ups, i wouldn't want to do a set of push-ups, rest 45-90 seconds, a set of pull-ups, rest 45-90 seconds, then do a front lever (for static work) and repeat for 3-5 sets?

Thankyou for any guidance! (sorry if these questions sound dumb-i am not used to gymnastics training programs (integrated training))

[Blairbob]

Here's my take.

The GB WOD is different than what's in the book, in fact it isn't in the book at all, heh. Perhaps it will be in the 2nd edition, I do not know.

When I have done integrated training, I have tried it a few ways:

Pair FSP with appropriate FBE. If this means more sets of FSP than FBE, so be it and they continue after finishing the tandem FBE.

Do the three basic FSP as a modified giant set. Say Planche variant, Front Lever variant, Back Lever variant. Generally done in order of what was the priority of myself.

Finish volume required of one FSP, then move on to others. Afterwards, finish FBE in same fashion or in modified giant set. Generally I would rest 45-90s, which is doable since you should only be working at 50% of max hold/reps. Doing them back to back is a bit tougher. However doing all 3FSP+FBE as one giant set (when I misinterpreted giant sets) generally gets kind of sketchy. If FL was last with HLL, I thought performance would be a bit lackluster.

I have done the modified giant sets since it's a bit like supersetting exercises and it is more time efficient. It's probably not the best for performance but it gets it done, imo.

Generally when doing FBE, do 3-5 sets.

[Eddie Ball]

Hey thanks Blairbob,

Not sure I understand what you meant by this

Do the three basic FSP as a modified giant set. Say Planche variant, Front Lever variant, Back Lever variant. Generally done in order of what was the priority of myself.

I thought that FSP were supposed to be superset with FBE's when doing integrated training. It sounds like your saying that FSP and FBE are seperate supersets (Planche variant, Front Lever variant, Back Lever variant all being super set, THEN pull-ups and push-ups being superset)

[Blairbob]

I am merely stating what I have done.

[mightyatom]

Hey thanks Blairbob,

Not sure I understand what you meant by this

Do the three basic FSP as a modified giant set. Say Planche variant, Front Lever variant, Back Lever variant. Generally done in order of what was the priority of myself.

I thought that FSP were supposed to be superset with FBE's when doing integrated training. It sounds like your saying that FSP and FBE are seperate supersets (Planche variant, Front Lever variant, Back Lever variant all being super set, THEN pull-ups and push-ups being superset)

Maybe because coach suggest using the FSP as a warm up.

[Eddie Ball]

I am merely stating what I have done.

O ok, thanks. Sounds like that could work.

Maybe because coach suggest using the FSP as a warm up.

O i must have missed that. Where does he say that?

[Ivan Uzarevic1]

Hello, new to these forums, and have some questions about Coach Sommers "integrated training." I am mostly confused with the individual scheduling of daily workouts (description of exercises is fine). Ive looked at some of the WOD's but they don't seem to follow protocol suggested in the book...

1) Its suggested to work on static strength by performing X sets for Y seconds such that X*Y=60 seconds. This means that sets can go well above 5 sets. Now my problem is that its suggested to perform "integrated training" (pg 178) where in between each pull/press movement, a static hold is performed. But it is suggested on pg 175 for basic strength training that sets be limited to between 3-5 sets. So if you are doing 8 sets of static holds, and only 3 sets of your push/pull movement, do you just finish the remaining static hold sets after finishing the push/pull sets?

2) With reference to 1), static hold training is suggested to have rest periods between 45-90 seconds (pg 172)...Does this remain true if you are performing "integrated training"

3) Finally, are you not supposed to "pair" exercises (superset?) if you are doing integrated training? For example, if i wanted to pair pull-ups with push-ups, i wouldn't want to do a set of push-ups, rest 45-90 seconds, a set of pull-ups, rest 45-90 seconds, then do a front lever (for static work) and repeat for 3-5 sets?

Thankyou for any guidance! (sorry if these questions sound dumb-i am not used to gymnastics training programs (integrated training))

Hi! Hereˡs what I do when doing integrated training..I pair FSP + FBE and only do 3 sets of each even if that means that I wonˡt reach total of 60 sec. for prescribed FSP..For example, my max hold for L- sit is 26 sec..so in every training i do 3*13 sec of L-sit and pair it with appropriate core exercise..hopefully, one day Iˡll reach 3*20 sec on L-sit..at least thatˡs how I understood coach Sommer sentence from the book when he was describing integrated training: "In integrated training, the steady state cycle established for your static strength work will be set aside in favor of either the PTTP or the steady state

cycle that you will be following for your basic strength work"..I would also like that someone more experinced answer our question..cheers!