First ever SSC...please check!

I've spent this week researching and developing my personalized SSC. Here are just some statistics so you can get a feel for what my fitness is like.

Age-17

Bodyweight-165 lbs

Height-6 ft

Pull ups-8 strict

Muscle Up-No (Just got rings few days ago and am so close though!)

Frogstand-31s

German Hang-20s

L-sit-20s

Tuck Front lever-24s

WARM UP

10 min jog

Wrist warm up

60s plank

60s reverse plank,

60s hollow body hold

60s superman hold

60s parallel bar support

60s chin grip hand

10 min of skill work

WORKOUT

Monday (Vertical)

-Press

o Frog stand

o Muscle up

-Pull

o German Hang

o Muscle up

-Core

o L-sit

o V up

-Legs

o FL tuck

o Deck squat to box jump

Tuesday (Horizontal)

-Press

o Frog stand

o Ring pushup

-Pull

o German Hang

o Ring row

-Core

o L-sit

o Toes to Bar

-Legs

o FL tuck

o Assisted Pistols

Thursday (Vertical)

-Press

o Frog stand

o HSPU

-Pull

o German Hang

o Weighted Pull up

-Core

o L-sit

o Windshield wipers

-Legs

o FL tuck

o Senders

Friday (Multi plane)

-Press

o Frog stand

o Ring dip

-Pull

o German Hang

o 360 Tucked Pull

-Core

o L-sit

o Hanging Leg Lift

-Legs

o FL tuck

o Deadlift

Cool down

-Various Static Stretches

Do you think this is a good beginner SSC?

Do you think I should switch any of these exercise for different ones?

Any input would be great. Thanks in advance.

One of the first things I notice is that you have a tuck FL as a leg exercise. If you find that it's a leg exercise, I think you might be doing it wrong...

-I think a better vertical press exercise would be headstand pushups against a wall, or just holding a handstand against a wall if you're not capable of headstand pushups yet.

-a muscle up is more of a multiplane exercise. consider switching the MUs from your vertical pulling with false grip pullups instead.

-on your multiplane day, you still seem to be doing single plane exercises like ring dips or planche. go through the BtGB book again and add some true multiplane exercises instead, such as ice cream makers, swinging dips, etc.

This is a good attempt at building your own SSC, but I would recommend trying a tried and true method to start off with, and adjust it as you get stronger. I started off with the killroy70 template and it put me in very good standing to start doing scaled WODs. Here is the link:

http://www.gymnasticbodies.com/forum/vi ... =14&t=1957

Haha first of all I don't consider tuck FL a leg exercise. It was just one of my FSP and I was going to do it before my leg exercise.

I think I may agree with you that I should start of with the killroy70 program. My only concern is lack of L-sit as a FSP and the lack of any leg work. But on the thread it says there is substantial core work already so maybe I should leave L-sit out? One of my goals is to improve my jumping ability. Perhaps I can add leg work after a workout one day a week? Which day would be best to do this?

My thoughts on leg work is to do it Tuesday and Friday after the regular workout I am supposed to do. Will this be too much on a given day? Should I perhaps add a separate day of just legs?

I'm also thinking I will add a fifth day of a ring series and rotate through still doing 4 days a week.

I'm also a little confused on the FSP portion of the program. Is it similar to SSC where I should do sets of 50% max adding up to 60s? Also my free standing HS is weak, but against the wall I can hold for over 60s. Should I work on my FSHS during the daily FSP?

I think it says somewhere in one of the stickies or maybe in a link in one of the stickies, that a workout should consist of 4 main phases:

1 - warmup: this is where you would be doing your FSPs

2 - skill work: this is where you would practice skills such as handstands, iron cross, press to handstand, tumbling etc. Since my L-sit is weaksauce right now, I spend 10-15 minutes working it as a skill every second day.

3 - workout: this is where the meat of your energy will be spent. here is where you would do your various pulling/pressing/multiplane exercises, or the WOD if that's what you decide to go with.

4 - cooldown/stretch: self explanatory.

Hopefully that answers where you might be able to fit some L-sit work in.

As to leg work, you have two options. You can add it on to the tuesday and friday workouts like you were saying, or you could just do legs on a separate day. I'd probably go with saturday, and just have about 4-5 exercises dedicated to leg training. If you want to improve your jumping, consider using plyometric exercises as opposed to weights. I really like the P90x plyometric workout. It's pretty intense and it covers plyometrics for all sports.

I don't think it would be a good idea to add a 5th day for a ring series - that would probably be too much. If you want to do a ring series, do it on your multiplane day instead of whatever multiplane exercises you were planning.

You have the right idea for SSC programming though. If the sets are short, just do 3-4 sets (ie ¬10s).

I recommend working HS in the skill part of the workout.

If you want to really get a good idea on how to build your own bodyweight training routine, check this link out, written by braindx of this forum:

http://eshlow.blogspot.com/#I

Thanks for the input!