Analyse / Help with my routine

Been training for around 3 years w/ bodyweight, not specifically gymnastics more just FBE. Had to take 3 months off any pulling exercises due to elbow tendinitis.

Main goals:

Progress to straddle planche

Full front lever hold 10 seconds

Full back lever hold 20 seconds

Handstand press'

Consecutive OAP's

Increase numbers on dips to 60, pushups 80, muscle ups on bar no kip 15, pull-ups 30, after this point is reached move onto weighted endurance on these exercises.

All of the basic exercises are half of my max x 3 sets

Rest is 1:15 between exercises, 2-3 minutes after each exercise's total sets have been completed

Current routine, 2nd week in:

M: - T-planche: 6 sets 5 seconds

- FL 1/2: 5 sets 6 seconds

- MU (bar): 3 sets 6 reps

- Normal pushups: 3 sets 28 reps

- Alternate supermans (Lowerback exercise): 3 sets 16 reps

T: - BL Flat: 3 sets 5 seconds

- Wall HeSPU 3 sets 7 reps

- Normal pullups 3 sets 13 reps

- Dips 3 sets 22 reps

- L-sit holds 3 sets 10 seconds

- Superman Holds 3 sets 20 seconds

W: - T-Planche: 6 sets 5 seconds

- FL 1/2: 5 sets 6 seconds

- HLL: 3 sets 4 reps

- Dragon flags: 3 sets 5 reps

- Pull-up Isometrics (Top range, Middle range, 3/4 range) 3 sets: 10sec-10sec-10sec

THUR: REST or Legs

FRI: - T- Planche: 6 sets 5 seconds

- BL-Flat: 6 sets 5 seconds

- MU (Bar): 3 sets 6 reps

- Dips: 3 sets 22 reps

Saturday: -FL 1/2: 5 sets 6 seconds

- Normal Pullups: 3 sets 13 reps

- L-Sit Holds: 3 sets 10 seconds

- Wall HeSPU: 3 sets 7 reps

- Diamond pushups: 3 sets 24 reps

Sunday: REST

Input, advice, anything from a gymnastics point of view would be greatly appreciated guys.

Hey Daniel. I don't know much about routines, it looks solid.

But about the planche. Before your tuck planche sets, add in some planche leans. Belive me they really help you progress to harder stuff!

Good luck,

Gustav

Your static holds are very short holds. Is that because they are 50% of your max? Can you hold 60s of the prior progression.

2m a week of static holds may suffice.

Sounds like you have built up a nice amount of bent arm strength. I take it that you are stepping into straight arm strength slowly?

Do you do the preFSP series at all? I would simply for a WU. I have a friend who can pretty advanced level BtGB but hates a lot of the static holds. He's a non gymnast and does not like the static holds (which he watched one of our friends who used to be a L10 do [baring in mind he's only a few years out of the sport]) so I think it may be possible to build up to (I doubt most of the barbarians crew does them).

Yes I'm taking the long hard road of developing my straight arm strength, those above times are 50% of my max's

I'll go back and test the easier progressions and report back, my main questioning was advice on how to structure my FSP's

1. How many minutes should each FSP be held for each week, 2 minutes spread over 3-4 sessions? Ie for fl,planche,L-sit

does this duration change?

Retested:

Adv FROG: 45 seconds

Flat tuck FL: 42 seconds

Tucked L sit: 1 minute (However last 10 seconds was a huge struggle, so I'm thinking stay on this progression for the cycle?)