Training routines

hey guys,

im pretty new to all the Gymnastic Strength Training™ system

i used to work out in the gym for the past couple of years,

but i wanted to gain more strength instead of bulking up for nothing

since i read the book im a little confused about the program designing

Day 1 - 3 Sets each - super set

Push up XR PMP x3 - Dips XR Bulgarian x3 - Wall push ups x3 - 60 seconds rest - L -Sit static hold

Flat Tuck/straddle fron lever row x3 - Pull ups XR Bulgarian L x3 Pull ups wide grip behind x3 - 60 sec rest - Back Lever static hold

Core, lower Back and Leg work

Day 2 – 3 Sets each

Wide grip L push ups x3 - Front Leve3r pull – half x3 - One arm pull ups x3 - 60 seconds rest - Back Lever static hold

HSPU – Bulgarian (incomplete) x3 - push ups wall maltese x3 - HSPU – XR x3 - 60 seconds rest - planche hold as long as poss. Core, lower back and leg work

did these two workout days on monday and thursday for 6 weeks or so.but it feels like im overtrainig, my shoulds dont recover fully in between workout days.i know its a dumb questions - if it feels like its too much it probably is.but i'd like to know how to design a proper routine.my aim to gain more strenght in the upper body and core to do a correct planche push up and a correct fl row.

thanks in advance for help!

Looks pretty intense and a lot of volume with some intense exercises. You're trying to do 3 intense push&pull exercises per workout. Try using 2 and then doing a 3rd exercise that is nowhere near as taxing.

What percentage of intensity are you working at?

yeah its pretty intense, its really fucking me up everytime

i think the intensity is something around 90/95 % max

so you think i its alright that way to do 2 total body workouts a week?

i dont really know how to incorporate the static stuff in my workouts

can you give me an example of your routines?

once again...

do you think its a good idea to work the back,chest,legs and core on one day

or should i split it up inton a push/pull day and a leg/core/shoulder day, and maybe a static day?'

thanks in advance!

I generally prefer more than 2 training days per week working statics every day sometimes splitting into statics earlier in the day and the FBE movements later.

How much time do you have daily / weekly for training?

If you literally only have the time for 2 workouts a week then you have to work with that. But you might find it 'better' if you make the workouts less intense, but add another two days. A common training schedule here is doing mon/tues, thurs/fri (where mon + thurs are the same/similar, and tues+fri are the same/similar).

Has the added bonus in that by not working close to max you don't feel like a wreck the next day.

For the statics, doing them daily really works nicely. (When is personal preference, I like to do them first thing in the morning so it's done, and I find them quite energizing - wakes me up properly!) Also follow it up with some gentle stretching.

Or can do them as part of the warmup. So, bit of cardio to get the blood pumping and warm up (job, bike, skip whatever). Some joint prehap (wrists, shoulders, ankles in particular), then the FSPs (plank, reverse plank, hollow hold, arch for what ever hold times you work at). On workout days the FSPs should not be super-difficult. If you're struggling to hold your hollow and arch by the end, you won't have much left in the tank to keep good form if you go on to do handstand work. I use non-workout days (wed and sat in fact) for pushing the FSPs a bit further with longer holds.

thanks for the info.helps me a lot,

im just not sure about the daily workload

can you tell me for how many reps/sets and exercises you go for

on one work out day.

Do the WOD's and incorporate FSP's as per the numerous threads on pre-FSP and FSP stuff.

Let Coach lead you to the promised land!

Take a look at either the WOD programming or Killroy programming.

Another easy format is 2 exercise per pushing, pulling, core and legs. You can do 3 but not an intense 3 or it could be one intense, one medium, and one light. Incorporate statics if you like which I generally think everyone should be doing anyways.

I was able to do 3 intense exercise per area but it wasn't something I could do day in, day out. It crushed me in about a week.

thanks guys for your replies. think i got it now.

i took the WOD s now and changed em a little to my preference

and i split up my routine to 4 days a week with one day of static work only

one pushing WOD, one pulling WOD and one workout for the legs and lower back

guess this is what i was looking for.