need help with my routine pls

hey guys

here is the training routine i would like to do:

FSP:

front lever

back lever

planche

l-sit

FBE:

5x5 pull ups

5x5 handstand work

5x5 push ups

5x5 rowing

5x5 lower back

5x5 core

i planned to do this as a whole workout on M/W/F in a SSC, and as i do it now on T/T some tabata stuff.

im not quiet sure if i get the thing with the SSC correct, but to me it means:

i do a workout for 8-12 weeks and dont change reps, sets, time, nothing....the same workout for the whole 8-12 weeks.

after the 8-12 weeks i test my skills, strenght to see if i make progress.

the next workout is exactly the same but i increase time/weight/body position to make the exercise a bit harder and again do the workout for 8-12 weeks.......is this right guys? =)

for example:

8-12 weeks, 6x 10 sec frog stand --> 8-12 weeks 3x 20 secs frog stand --> 8-12 weeks full minute frog stand --> 8-12 weeks 8x 8 sec straight arm frog stand

8-12 weeks 5x5 chin ups --> 8-12 weeks 5x5 pull ups --> 8-12 weeks 5x5 wide pull ups --> 8-12 weeks 5x5 pull ups add weight

so my questions are:

1. did i get the SSC thing correctly? and

2. is this a intelligent workout routine?

thank you

bye

45 views and not 1 post.....is anything wrong with my thread?

This is how i understand.

You want to do

5x5 pull ups

5x5 handstand work on Monday

5x5 push ups

5x5 rowing on Wedsnesday

5x5 lower back

5x5 core on Friday

seems okay. but How are you goning to do the FSPs?

You're forgetting dips in your routine!

But your concept of a SSC is correct.

8-12 weeks of exactly the same thing and then when you finish your SSC you retest your maxes. Divide your max by half and divide into 60 and there's your new routine. If you started with 4x6s Frog Stand and then you retested it and you can now do a 30sec max hold then your next SSC will include 4x15s of Frog Stand. Only progress to the next progression once you have reached 60s max hold.

ah ok thank you, and the SSC works also for the FBE routine?

i want to do the FSP on every FBE day after the FBE.

but are only 2 FBE and the 4 FSP enough stimulation for the muscles to grow/develop strenght?

You need to know that FSP is for connective tissue and FBE for muscular. If you can do the whole FSP on every FBE days, that means you fail to scale. Low-intensity FSP, which is used on every FBE day in this case, will never develop your strenght. cuz you failed to scale. Use FSP as warm up on every FBE day. FSP before FBE. Let FBE increase your maximun strength. I recommnand you use only one of FSP, high intensity, for strength a day. Don't do high-intensity FSP frequently. FBE will make you stronger.

so you mean:

day1:

FSP = front lever

FBE = pull ups and handstand work

day 2:

FSP = planche

FBE = push ups and rowing

...and so on?

im sure you know what you talking about, but is this a good routine to stay fit, gain strength or is this just like "extra work" to a regular workout?

because it dont sounds like much work to me, for a full workout.

Your routine will definitely give you strength, just stick to it.

You don't have to keep your FBEs for the whole 8-12 weeks, but you should be able to do every rep perfectly all 5 sets. Even then, it's still recommended that you keep your FBEs the entire 8-12 weeks. It's up to you and how you feel personally.

How many excercises you train a day isn't important how you scale is. You always have to check what you're doing is too easy or too difficult.

thank you guys.

im doing the workout and i have to say my tucked fl is way better than the tucked bl...how come?

i thought the bl is the "easiest" gymnastic position, i mean i start from an inverted hang and WANT to slowly lower my body but my body just drops down.

i cant hold the tucked bl for even 2 seconds, but the tucked fl at first attempt i hold 10 seconds.

so my question is how should a progress wenn im not able to hold a tucked bl for seconds?

thx, bye

How is your German hang? You should be able to do 3x30s of it or even 3x60s as a prereq to the back lever. Go back and work it if you haven't.

hey folks

so im doing good changed to killroys routine, but skip the 4th day with the mppu ang mppr, hope it works anyway.

the tucked bl stuff.....well im tested it today again and could hold it for 12 secs, so i dont know what was the problem...

i have another question:

is it ok to let my knees "rest" on my forearms when doing a straight arm frog stand?

thx bye

During an advanced frog stand, the knees rest on the arms. Otherwise you would just do a tuck planche :wink:

I disagree that you cannot do FSP every day, especially if you are only working them at 50%of max. BTDT and it works. I have thought of the possibility of doing 50% on some days and 75% or so on other days. Haven't tested it yet though a friend did something similar.

No dipping? Is it because you can't do dips with your setup or just cannot do dips at all? Not really a dealbreaker, imo.

You are not doing L work. Besides a hollow and arch hold, L is basic stuff. As in do not pass GO if you cannot do an L.

Personally you may be able to do all of that in one workout. I could. Even now, out of shape and fat, I probably could manage it.

If it's too much for you, split it up in half.

as i wrote before, im doing the killroy routine with some extra work:

WARM UP:

burpees

german hangs

wall extensions

band dislocates

back flexibility work

FSP:

1) planche variations

2) BL variations

3) FL variations

4) Handstand work

5) L-sit (Manna)

FBE:

Day 1 - 3x5 horizontal plane pushing and pulling

Day 2 - 3x5 curling (inverted pullup) and dipping variations

Day 3 - 3x5 pullup and HeSPU variation

COOL DOWN:

pike compression on floor

warm up, fsp and cool down is on every training day.

fbe is splitted in 3 days.

imo the 50% of max fsp is not enough for ME i think, but i keep it at 50% till the first 8 week circle ends, besides working 15 sets for 4 seconds on tucked fl is ....boring and got no "mental push effect" you know what i mean? =)