Combining Gymnastics and Weightlifting for Strength and Mass

[Daniel Burnham]

Hey guys, Ive been luring around here for a few months now and have really learned a lot. I come from a weightlifting background like those laid out by Rippetoe and Wendler but have been learning the benefits of gymnastics training. My real question is whether or not gymnastics training and weightlifting should or could be combined for optimal strength and minor mass gains. I've read the boards (and several books) and heard opinions from both camps saying their approach works better. Most of the time I find that the conclusion is combining them usually causes both styles of training to suffer and provides sub-optimal results. The exception being if you split the upper body and lower body using gymnastics for the latter and weights for the former. I'm curious as to what conclusions y'all might have made both from theory and experience.

Currently I am trying to combine the Wendler 5/3/1 program and variations of the WOD on this site.

My history in training looks like this:

Starting Strength ~7 months

Greyskull LP + some bodyweight ~ 3 months

Killroy Template ~ 4 months

Wendler + WOD ~ 2.5 months

My numbers are as follows:

BodyWeight : 155 pounds

Bench: 195

Squat: 290

OHP: 145

Deadlift: 300

I can do about 8 muscle ups in a row on the rings

My current positions for statics:

Adv. Tuck Back lever ~ 25s

Adv Tuch Planche ~ 15s

Tuck Front Lever 30s

Any help or comments on my program design are appreciated.

[Blairbob]

This is a topic that has been discussed around here more than a few times.

This year I did Wendler for 5 cycles from Feb-Aug. There was 2 small back injuries in there which was why I only did 5 cycles. I did a basic 531 with no assistance work as I was also doing gymnastics M-F (W was a light day). Most of those cycles were 531 2d/w but I eventually added a 3rd day in the last 2 cycles adding Front Squats and Good Mornings and doing a bunch of DB stuff on the third day.

Personally, I liked it and found it pretty doable, especially as I only had to go to the UC gym 2d/week and got in and out fairly fast with 531. I have thought I should have maybe done more assistance work but oh well.

I have been looking at Greyskull recently though I started CF Football in November before I spent two weeks in Cali (doing whatever I could at my friend's CF box). I'm about to get back into the gym as I just got back to CO in Dec but incurred a tailbone injury that had me on my butt or bedridden for about a week and a half.

So I was just going to start doing CFFB and reintroduce gymnastics at home, more than likely gymnastic basics like the preFSPs and FSPs and HS. I'm fairly out of shape now so the gymnastics stuff has taken a big setback.

What were your gains like on the GB WOD? Have you taken a look at the Killroy70 program.