Implementing BtGB Training Program

[Indy]

Guys, I bought the BtGB e-book recently and really like it. I do have a couple of questions on program design, however. After reading the section on program design, I understand how to get my set/rep scheme for statics based on that chapter, but do embedded statics play by the same rules? Say, my best (flat tuck) back and front levers are 10 seconds a piece. Do I need to do 12 sets of 5 sec on each in an embedded format? Or can I work the embedded statics for less sets or should I work them into three sets of something similar to Ring Series 1?

Next, I've got a question on handstands as part of my static hold training. The BtGB doesn't really go into training static handstands as part of a steady-state cycle, but this is what I want to do. In the program design section, it says that after you can do more than 15 sec of a variation, then you move on to a harder variant. With handstands, however, my intuition tells me that as part of a statics program I probably want to be able to do more than 15 sec on a solid straight handstand before moving on. I'm doing pretty well with handstands, as my best is about 70 sec with a good straight form. What is the next progression for moving on with handstands? Are there any suggested FX handstands I should move on to or should I just keep trying to get a longer and longer HS? Also, I'll add that overall I want my overall statics program to include (based on the variants I am capable of within the required hold times): handstands, adv. tuck frog stands, (f.t.)back lever, (f.t.)front lever, XR L-sit. I also want to include basic strength exercises as well, but will hold those questions until I iron some of the static program work out.

[Blairbob]

You do not need to do FSP's as an embedded option but you can choose to do so.

Look at the how the embedded drills are done in the WOD. 15s hold with either and/or an entry/exit exercise.

For HS training, I would look at the GB HS WOD's. Do the HS Wall runs or HS 12set holds WOD's.

Keep in mind, many 4yo can easily do 1m of HS time in their preschool classes and if anything it taxes their attention level. 6x10s holds.

I would start off with at least 2-3m of HS volume, possibly 5 or 6. As long as they weren't done as maximal sets, it's very doable.

The GB Wall/Ring HS WOD of 30-45s on/off is 6m of HS volume.

After the basic HS, it's all about the different types of Press HS. Starting with press Headstands and moving towards planche press to HS on rings or maltese to invert cross HS.

[Indy]

Blairbob, thanks for the reply and solid advice. I was asking about embedded sets because I didn't want the workout to take incredibly long doing the 10-12 sets of statics with the FTFL and FTBL - I am also doing handstands, adv. frogstand (as part of planche static progression), and XR L-sit. Would you advise working a static progression in all the areas in the same cycle? In other words, do I need to add straddle and manna training if I am doing the L-sits or would it be best to save them for another cycle? I was also wondering if I could get away with working them (FL/BL) in 5 second sets in with a series such as ring series 1 as I plan on working muscle-ups as part of my gymnastic 'basic strength training.' Still not sure if I need to be doing all the statics 4-5 days a week like the book says - or is this an advanced recommendation?

Thanks for handstand advice. I'll try out the HS workout of day. Would one of these style training days a week suffice for HS strength training (HesPU, etc.)...I'll probably keep doing Free HS holds 4-5 days a week as I've been doing for a long time. I do think I may have been pushing a bit too hard on my sets though. I'll keep these training sets approx. 50% of max 70sec hold.

[Blairbob]

Yes, I recommend doing all the statics per cycle.

If you were going to work the ring series, I would do that 2d/week and the statics such as planches and levers 2/week. I used to do 4d/week but still found good results with 2d/week and it was a bit easier on my body since I would do ring presses/support work and assistance exercises to levers instead.

However, HS and L and straddleL/manna/bridging should be done pretty frequently.

Straight arm and bent arm HS work are very different and should be treated as such.

If your L-sit isn't at 3x60s, I think you can limit your straddleL work to seated straddle lifts and reverse/inverse plank. Without a decent straddle-L, manna MSH doesn't go anywhere really.

I personally like to program L and straddleL work concurrently as the straddleL work is very important for pressHS work but L work needs to be there.

[Indy]

For my statics today, I did free handstand 20 sec x6 (very easy - was concentrating on straight body form), straddle-l pb bent 8 sec x8, XR L-Sit (low) 8 sec x8, flat tuck back lever 8 sec x8, flat tuck front lever 8 sec x8. I left the MSH and planche work out because I wanted to get to the rest of my workout. I am going to get the above in for 4 days in a week (M T R F) and add MSH and planche variant in 3 days per week (T R S). Do I absolutely need MSH + planche on MTRF? I'm also running a gymnastic basic strength package after the static holds using 3x3 or 3x5 and rotating the variants I am capable of during the workout and over the course of the training week like it says in the book. Also...when, what variation, and how much of it should I work if I want to be able to do press Handstands? I've done press Hes before in the past, but they don't seem to help me bridge the gap to press Handstand.

[Blairbob]

Most press headstands are easy peezy, except bent arm HS though that isn't a headstand.

At this time, you do not need to focus on MSH since your straddleL is in a beginning stage. I would still do some reverse planks and german hangs for shoulder health.

I think you could still do planche work if you wanted.