tyler416 Posted November 10, 2011 Share Posted November 10, 2011 Ok, so here it goes. First of all,thank you all so much for all the information here on the site and to Coach Sommer for all his wisdom. I've been inspired and humbled at everything you guys do/teach...especially that 7 year old that is far more advanced that I'd ever hope to be...haha. Secondly, I'm making the transition from classic strength training in a weight room to fundamental gymnastic strength. The process is a bit scary because I'm not 100% on how to accomplish all my goals. My training regimen is a 6 day a week split, the first half of my week is spent in the gym and the second half doing gymnastic style training. I want to get the most effective gains I can strength-wise so I want to get an actual routine set...and that's where you guys come in. I'll just post my weekly schedule, and from there hopefully you can get an idea of where I need to go. Monday: Chest/Back/AbsSuperset 4x: Incline Dumbbell Press @ 55lbs w/ Wide Grip Pull upSuperset 3x: Incline DB Fly @ 32.5lbs w/ t-bar row @ 165lbsSuperset 3x: Flat DB press @ 65lbs w/ inverted pike rowGiant Set 3x: PB Dips, Close-grip Overhand Pull ups, overhead DB extension @ 55lbs, and chin upsGiant Set 3x: 60 sec. L-sit (cumulative over the 3 sets), Hanging leg raises, weighted crunches, floor windshield wipers, lying leg lifts, and swiss ball crunchesTuesday: LegsSuperset 3x: Romanian Deadlifts @ 135 w/ Back squats @ 135Superset 3x: Leg Press @ 195 w/ Standing hamstring curl @ 35 per legSuperset 3x: Leg adductor machine @ 100 w/ Leg Abductor machine @ 110Superset 3x: 60 sec Wall Sit @ parallel w/ bodyweight hamstring curl negativesSuperset 3x: Deadlifts @ 135 w/ Good mornings @ 45Superset 3x: 60 sec calf floor hops w/ weighted calf raises @ 45 per legWednesday: Arms/Traps/Abs15 min handstand wall runsGiant Set 3x: Military press @ 52.5, straight arm lateral raises @ 15, bent over straight arm raises @ 15, straight arm front raises @ 15, wide grip upright row @ 70Superset 3x: Skull Crushers @ 70, Barbell Curl @ 70, Shrugs @ 140Superset 3x: Weighted Dips @ 25, Incline DB curl @ 35, Shrugs @ 140Superset 3x: Rope Extensions @ 115, Concentration curls @ 30Superset 3x: Close Grip bench press @ 115, Incline hammer curls @ 35Thursday: 30 min. Stretch and possible cardioFriday: Chest/Back/AbsFSP: FL Tuck, BL Bent leg, Frog Stand,L-Sit, HandstandFBE: XR Push up, XR flys,XR Pull up,XR Inverted Pull, Hanging Leg raises, Windshield Wipers, V-upsSaturday: Arms/LegsFSP: 60 sec dead hang, Handstand15 min handstand wall runFBE: HeSPU negatives, XR PPP,XR Dips, Pike Press Leg Lifts, 1 Leg squatsSunday: Stretch and possible cardioThat's about it. I don't really know where to go from there. I'm stuck in my transition. If anyone has any ideas, feel free to help me out! Link to comment Share on other sites More sharing options...
Aaron Griffin Posted November 10, 2011 Share Posted November 10, 2011 I mean this in the nicest way, but your program is all over the place. If you absolutely MUST use your own program, then define your goals first and work towards them - what goals do you have? Link to comment Share on other sites More sharing options...
tyler416 Posted November 10, 2011 Author Share Posted November 10, 2011 Haha, no kidding. Like I said this is a transitional phase.I don't have to use my own program, it's just what I'm comfortable with right now. I believe my immediate goals are to get all of the basic FSP's, muscle-ups, and HSPU's. My long term is manna and iron cross. Link to comment Share on other sites More sharing options...
Aaron Griffin Posted November 10, 2011 Share Posted November 10, 2011 I'd personally recommend a killroy70-style plan. Essentially 3-4 workouts, each focusing on a different plane. You have a warmup and joint prep, followed by FSP work, then a push/pull for the day, followed by core and leg work. I end my workouts with some stretches and bridging.So for instance, workout A would be pushups and rows, workout B would be HSPUs and pullups, workout C would be dips and body curls, and workout D would be multi-plane work (currently using cast/planche wall walks and 360 pulls, myself).I'd do a different core movement every day. Perhaps rotate through abs (HLRs or ab wheel rollouts are my favorites), obliques (windshield wiper variations), and lower back (reverse leg lifts).As for legs, focus on pistols, GHRs, and dynamic (jumping) work. I only do pistols here, as I spend one day a week deadlifting Link to comment Share on other sites More sharing options...
tyler416 Posted November 10, 2011 Author Share Posted November 10, 2011 Alright. Thanks a lot. I have just a few last questions 1.I stick with whatever level I start off with for about 8 weeks right? 2.How slow do I need to go...through the actual movement I mean? Just to where I don't use any momentum or even slower?3.Is it too ambitious to do HS Wall Runs on HSPU day? or is that a good idea? And thanks a lot for your help. I'm brand new to the gymnastics world and as a personal trainer some of it doesn't necessarily a coincide with how I was taught to train, but that's not to say that there's only one way to train. Anyway, I'm looking forward to getting some good, solid results! Link to comment Share on other sites More sharing options...
Aaron Griffin Posted November 10, 2011 Share Posted November 10, 2011 Alright. Thanks a lot. I have just a few last questions 1.I stick with whatever level I start off with for about 8 weeks right? 2.How slow do I need to go...through the actual movement I mean? Just to where I don't use any momentum or even slower?3.Is it too ambitious to do HS Wall Runs on HSPU day? or is that a good idea?1. Yeah, pretty much. Find a progression which 3-5 reps is hard, and stick with it for a set amount of time. Personally, I do shorter cycles and deload with endurance work.2. Good question - I go slow enough to make it challenging. In my head I have a goal of making every movement look casual. Like I could do it in a business suit and look normal. 3. Probably. Wall runs are tiring as hell for me. But YMMV Link to comment Share on other sites More sharing options...
tyler416 Posted November 10, 2011 Author Share Posted November 10, 2011 Alright, thanks. BTW Idk if you have ever seen this or not, but this is the routine I'd love to be able to do. This guy could do anything in a business suit. Link to comment Share on other sites More sharing options...
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