Still need help

i really want to get into gymnastics but i have no idea where to start, ive done alot of research on Gymnasticbodies.com and other websites, and im still confused on where to start. ive looked at different rotuines and ive read your book. In your book , i read that theres 5 fundamental static postitions that someone has to master before continuing on to other exercises.

ive seen different things and im so confused, so far i understand that stretching should be done everyday with one day of intense stretching, and pre hab work must be done,

can anyone help me with a basic routine before you move on to the advanced exercises? and also can you help me create a routine?

i looked at kill roys template, but i looked at the book and it had other fundamental exercises

first what you want to read is "getting started correctrly" at the top of this page. You want to start with that stuff. I am veyr beginner as well, but those exercises helped me get started. You also want to stretch once a week for thirty minutes and do joint preperation. I liek doing joint prep very time i work out (m,t,th,f) for five minutes. The WOD helps a lot of people. i find the WOD to difficult right now, becasue if i scaled those workouts to where i could dothem, they would be nothing left. For FPS you wan to start with L-tuck and progress from there. Pull up and push ups are your friend for right now. There have been a lot of similar posts however (by beginners like me) about how to progress and where to start. The best place to start is the very minimum. Doing 2 or 3 pull ups can be frustrating when you want to be able to do 10 muscle ups, but in order to progress to the muscle ups you have to do the pull ups, you get me? Start at the very basic. I hope this helps

You could try the GB WOD if you are unsure what to do.

Standard GB program can be 1 push/pull/core/and leg per day, MTuThF or MWF. Do some of the posted mobility stuff at the beginning or end of your workout.

Sdocurry, reading this thread may help: viewtopic.php?f=18&t=6156

Blairbob said:

You could try the GB WOD if you are unsure what to do.

Standard GB program can be 1 push/pull/core/and leg per day, MTuThF or MWF. Do some of the posted mobility stuff at the beginning or end of your workout.

i dont think im ready for the WODs , so preety much what u said is, 1 push, 1 pull , 1 core, and 1 leg exercises every workout?

so i shud look in the fundamental static positions and the fundamental bodyweight exercises in the Building the Gymnastic body book right?

IJL said:

first what you want to read is "getting started correctrly" at the top of this page. You want to start with that stuff. I am veyr beginner as well, but those exercises helped me get started. You also want to stretch once a week for thirty minutes and do joint preperation. I liek doing joint prep very time i work out (m,t,th,f) for five minutes. The WOD helps a lot of people. i find the WOD to difficult right now, becasue if i scaled those workouts to where i could dothem, they would be nothing left. For FPS you wan to start with L-tuck and progress from there. Pull up and push ups are your friend for right now. There have been a lot of similar posts however (by beginners like me) about how to progress and where to start. The best place to start is the very minimum. Doing 2 or 3 pull ups can be frustrating when you want to be able to do 10 muscle ups, but in order to progress to the muscle ups you have to do the pull ups, you get me? Start at the very basic. I hope this helps

what does FPS mean? also did you start of the with the basic fundamental exercises and static positions like the book says?

FSP=FUNDAMENTAL STAIC POSITION

Like I said earlier, i have onyl recently gotten into this so i am very much a beginner just liek u. The only plus i MIGHT have had going for me was the fact I was a body builder for 5 months before I got into gymnastics. What i do is what everyone has told me. For Fsp, i am doing l-sits. They say do either 60s or if you cant do that 3x30s. Now, i can't do either of those. So yesterday i went for 60 (seconds) and made it to 8s with perfect form. The did two more sets (with 50 second rest in between) and was able to get 12s and then 14s. Until I get 3x30s or 1x60s I will only practice the l-sit for FSP. I also do basicl pull ups or chin ups and basic push ups. I am able to do 5x5 (five sets with five reps each set) with the push ups and pull ups both. I have been told that if you can do a German HAng for 60s, you can start practicing The FBE (fundemental bodyweight exersice) planche. Now, i have never done one, so i will have to start at the very basic and i don't expect to hodl it more the 5s. But yes, everything in the book will help. 1 push 1 pull 1 core 1 leg and you are good. Always make sur to stretch too, it helps with certien flexabilities that come with things liek the German Hang. FSP are very important, so don't put yourself in a spot that u can't do. DOn't jsut try for L-sits on teh floor. First to PB l-tuck and progress from there, its the only way your muscle joints and tendons will be able to handle it.

When I first started i practiced Handstands, Muscle ups, and v-sits for almsot and hour and a half a day. I hurt my shoudler last uyear, and doing all of those exersices at once every day without getting my body prepared for them, i had to take 3 weeks off and start from the very basic. I have found what works for me, and you will find what works for you, you jsut need to know your body and study that book liek no tomorrow. I would really like to be liek some of Coach SOmmer's students, and the oldeest one on there is five years younger then me!!! But, in order to get to that level some day, i need to start with the basics. I hope this helps!!

oh, and btw, its ok to not be ready for the WOD, casue im not either

here's the most basic gymnastic bodies workout in my opinion.

- mobility (shoulder bands, hips extensions, wrist pushups, etc)

- static hold:

60 sec plank

60 sec reverse plank

60 sec arch hold

60 sec hollow hold

60 sec support hold

60 sec dead hang

60 sec handstand

60 sec inverted hang

60 sec L-sit tuck

- FBE

push ups - rows (horizontal)

dips - pullups (vertical)

handstand pushups - ring curl (inverted)

- core (HLL, v-ups)

- legs (deck squats, sumo squats)

notes:

static hold have to be for an aggregate of 60sec, divide 60sec by 50% of your max hold to find the set/reps for every static. es l-sit max hold 15 sec => 10 series of 6 sec hold time. rest 30sec.

FBE, find the variation that allows you to complete at least 3 good reps in control, it means that your max for the given variation should be 5. start with 3*3 and if you look for some mass increase as well, work your way to 5*5.

You should be able to complete easy sets on ring push ups and rows before starting to implement vertical plane, inverted plane comes after you're in control of at least regular dips and pullups. Once you're strong enough to work more than one plane, start aternating planes in workouts.

core must be done with at least 5*5

I believe legs should be done with 3*15 at the beginning. Sumo squats, with correct form and all the way down (hamstrings in full contact with calves)

alternate HLL-Vups and deck squats-sumo squats if doing both at every workout is too much.

2 workout a week for 8-12 weeks. Don't think to strength train 4 times a week for at least 3 months, then add 1 and after 6 months you can add the fourth. Every workout should be done in 1-1.5 hrs. If you're stiff like most adults, you should do supplementary mobility WOD.

swarovski said:

here's the most basic gymnastic bodies workout in my opinion.

- mobility (shoulder bands, hips extensions, wrist pushups, etc)

- static hold:

60 sec plank

60 sec reverse plank

60 sec arch hold

60 sec hollow hold

60 sec support hold

60 sec dead hang

60 sec handstand

60 sec inverted hang

60 sec L-sit tuck

- FBE

push ups - rows (horizontal)

dips - pullups (vertical)

handstand pushups - ring curl (inverted)

- core (HLL, v-ups)

- legs (deck squats, sumo squats)

notes:

static hold have to be for an aggregate of 60sec, divide 60sec by 50% of your max hold to find the set/reps for every static. es l-sit max hold 15 sec => 10 series of 6 sec hold time. rest 30sec.

FBE, find the variation that allows you to complete at least 3 good reps in control, it means that your max for the given variation should be 5. start with 3*3 and if you look for some mass increase as well, work your way to 5*5.

You should be able to complete easy sets on ring push ups and rows before starting to implement vertical plane, inverted plane comes after you're in control of at least regular dips and pullups. Once you're strong enough to work more than one plane, start aternating planes in workouts.

core must be done with at least 5*5

I believe legs should be done with 3*15 at the beginning. Sumo squats, with correct form and all the way down (hamstrings in full contact with calves)

alternate HLL-Vups and deck squats-sumo squats if doing both at every workout is too much.

2 workout a week for 8-12 weeks. Don't think to strength train 4 times a week for at least 3 months, then add 1 and after 6 months you can add the fourth. Every workout should be done in 1-1.5 hrs. If you're stiff like most adults, you should do supplementary mobility WOD.

hey man great post, i greatly appreciate it, i will start doing this workout what u suggested, but im not a total beginner at exercising, i am basketball player and have experience weightlifting, im 5'8 , 152 lbs, so do u think instead of two workouts a week , that i should do 3? and also ur suppose to stretch after every workout right?

and like coach sommer said, to do 1 hour of intense stretching every week

IJL said:

FSP=FUNDAMENTAL STAIC POSITION

Like I said earlier, i have onyl recently gotten into this so i am very much a beginner just liek u. The only plus i MIGHT have had going for me was the fact I was a body builder for 5 months before I got into gymnastics. What i do is what everyone has told me. For Fsp, i am doing l-sits. They say do either 60s or if you cant do that 3x30s. Now, i can't do either of those. So yesterday i went for 60 (seconds) and made it to 8s with perfect form. The did two more sets (with 50 second rest in between) and was able to get 12s and then 14s. Until I get 3x30s or 1x60s I will only practice the l-sit for FSP. I also do basicl pull ups or chin ups and basic push ups. I am able to do 5x5 (five sets with five reps each set) with the push ups and pull ups both. I have been told that if you can do a German HAng for 60s, you can start practicing The FBE (fundemental bodyweight exersice) planche. Now, i have never done one, so i will have to start at the very basic and i don't expect to hodl it more the 5s. But yes, everything in the book will help. 1 push 1 pull 1 core 1 leg and you are good. Always make sur to stretch too, it helps with certien flexabilities that come with things liek the German Hang. FSP are very important, so don't put yourself in a spot that u can't do. DOn't jsut try for L-sits on teh floor. First to PB l-tuck and progress from there, its the only way your muscle joints and tendons will be able to handle it.

When I first started i practiced Handstands, Muscle ups, and v-sits for almsot and hour and a half a day. I hurt my shoudler last uyear, and doing all of those exersices at once every day without getting my body prepared for them, i had to take 3 weeks off and start from the very basic. I have found what works for me, and you will find what works for you, you jsut need to know your body and study that book liek no tomorrow. I would really like to be liek some of Coach SOmmer's students, and the oldeest one on there is five years younger then me!!! But, in order to get to that level some day, i need to start with the basics. I hope this helps!!

oh, and btw, its ok to not be ready for the WOD, casue im not either

so hows ur progress so far? how long did it take you until u started seeing ur body getting stronger?

you're welcome.

everyone is different and since I don't know your strength and weaknesses, I'd say to take it easy and start with 2 strength trainings as I believe it would be already supplementary to your team practice. Of course if after a couple of weeks you feel that time management isn't an issue and you're not fatigued, then adding the third one won't be a problem. Remember, gains won't come overnight, so you have to find a balanced schedule in the long run. Start slow and build steadily it's definitely better than quitting after a couple of months, plus bodyweight it's different than weightlifting, there's an increased demand on tendons and ligaments due to leverages.

Mobility and stretching are two complementary ways of gaining flexibility. Here's what I mean for mobility:

http://www.mobilitywod.com/

If you still have time, stretching at the end of the workout won't be a bad idea. Just forget about passive stretching in warmup routines.

I forgot to tell you that 10-12 repetitions is the benchmark in order to progress to the next harder variation on FBE.

work ethic and consistency are the keys, glad to be of help.

swarovski said:

you're welcome.

everyone is different and since I don't know your strength and weaknesses, I'd say to take it easy and start with 2 strength trainings as I believe it would be already supplementary to your team practice. Of course if after a couple of weeks you feel that time management isn't an issue and you're not fatigued, then adding the third one won't be a problem. Remember, gains won't come overnight, so you have to find a balanced schedule in the long run. Start slow and build steadily it's definitely better than quitting after a couple of months, plus bodyweight it's different than weightlifting, there's an increased demand on tendons and ligaments due to leverages.

Mobility and stretching are two complementary ways of gaining flexibility. Here's what I mean for mobility:

http://www.mobilitywod.com/

If you still have time, stretching at the end of the workout won't be a bad idea. Just forget about passive stretching in warmup routines.

I forgot to tell you that 10-12 repetitions is the benchmark in order to progress to the next harder variation on FBE.

work ethic and consistency are the keys, glad to be of help.

heres what i was thinking about doing

i was thinking about doing workout days of monday and friday, and intense stretching on wednesday

i might do 20min stretching session after the workouts, is that good?

test-work-adapt. You can make the whole thing just as simple as that. So start with that if it suits you, see how it goes and where you wanna go from there. For one thing, I don't believe much in the one hard weekly stretching session if you're an adult like me, especially if isn't on top of a lot of training volume. It's all about being able to move our body better, gentle continuos work for things like a perfect third world squat are better imo.

Shoulders, hips and back are the top priority, others joint will follow. The day you'll be able to perform a perfect bridge, many of your muscles will be stretched even if you didn't specifically stretched for those, the opposite isn't true, you won't attain a bridge by stretching your quads and pecs.

In the end I'd rather spend 20min on mobility exercises instead of stretching. PNF may increase your ROM as is practically maximal range strength training. Flexibility is strictly relate to at least strength and balance and it can all be called mobility.

swarovski said:

test-work-adapt. You can make the whole thing just as simple as that. So start with that if it suits you, see how it goes and where you wanna go from there. For one thing, I don't believe much in the one hard weekly stretching session if you're an adult like me, especially if isn't on top of a lot of training volume. It's all about being able to move our body better, gentle continuos work for things like a perfect third world squat are better imo.

Shoulders, hips and back are the top priority, others joint will follow. The day you'll be able to perform a perfect bridge, many of your muscles will be stretched even if you didn't specifically stretched for those, the opposite isn't true, you won't attain a bridge by stretching your quads and pecs.

In the end I'd rather spend 20min on mobility exercises instead of stretching. PNF may increase your ROM as is practically maximal range strength training. Flexibility is strictly relate to at least strength and balance and it can all be called mobility.

ok i see, but me being a basketball player, i still might do some stretching , because chris paul stretches for 45 min every day, but i wll be doing those mobility exercises before a workout

swarovski said:

here's the most basic gymnastic bodies workout in my opinion.

- mobility (shoulder bands, hips extensions, wrist pushups, etc)

- static hold:

60 sec plank

60 sec reverse plank

60 sec arch hold

60 sec hollow hold

60 sec support hold

60 sec dead hang

60 sec handstand

60 sec inverted hang

60 sec L-sit tuck

What is a support hold and dead hang?

juiop said:

What is a support hold and dead hang?

Support hold is holding yourself upright on the parallel bars, arms straight, body straight, chest up. The top of a dip, basically. Make sure your arms are locked straight.

Dead hang is the bottom of a chin-up (or pull-up), where you are hanging from a bar with your arms straight.