Hi,
I have been using information from Building the Gymnastic Body to supplement my weekly six day routine. Overall, the goal is to develop power and conditioning that will allow me to explode and recover quickly. Ideally I would like to achieve the planche push ups and jump higher as my next focused goals. Please evaluate my routine, and feel free to critique for inefficiency or just bad program in general. Any tips or recommendations would be greatly appreciated!
Day 1/Day 4: Integrated Training
- 3 Sets of 3 Front Lever 7 sec static hold into Back Lever 7 sec static hold, followed by a pull movement x5
- 3 Sets of 3 Wall/Tuck Planche 7 sec static hold, followed by a push movement x5
- 3 Sets of 3 Single Leg Squat Variant 7 sec static hold, followed by single leg squat jump variant x5
- 3 Sets of 3 V-sit 7 sec static hold, followed by 5 alternating step L-sit walk/"Semi"-Youngs
- 100 calf raises each leg
Day 2/Day 5: EDT Training Plus Extras
- 15 min EDT paired with finger/knuckle handstand push up and L-sit pull ups
- 15 min of alternating Single Leg Squat Variant 1
- 15 min of alternating Single Leg Squat Variant 2
- 50 V sit ups
- 50 bicycle crunches
- 50 Reverse leg lifts
- 50 head bridge alternating bends
- 50 windshield wipers
Day 3/Day 6: 10 round Shadow Boxing + Easy Core Work during rest time (This is just a have fun day)
Day 7: Rest
Thanks!
Best Regards,
Ming