getting startet

[babas]

Hi

i'm a new user and would like to get some help for designing my training scedule.

I bought coach sommers book and want to start a new routine.

For that matter i'd like to use integrated training.

My question is now: how does this work out

like 1: pull execerise 5reps=>30 sec break =>back lever variant =>30 sec break=> pull exercise 5 reps

or 2:pull exercise 5 reps => 30 sec break => push exercise....(till 3 sets of 5 reps) and than the static holds?

And is it nessecary to do 4 static holds in 1 work out?

thanks in advance

babas

[Joshua Naterman]

More like 1.

I advise against using integrated training until you have worked your way through the prerequisites for the FSP, which can be found on this site in one of the stickies. I highly recommend that you start off with the easiest exercises for FBE and perform them for 1 month with perfect form on every rep before moving to the next exercise, regardless of what you can do or think you can do.

[Julekman]

Slizzardman is right, thats my experience also. But you can do integrated training, just combine FSP prerequisites and the easiest FBE, or use Killroy template and combine the same. For example, plank (straight arms) with kneeling (or classic) pushups for reps, P-bar support with chair dips, chinup dead hang with rows (higher position), easiest hollow hold (arms on the chest or straight outside, bent knees) with N-ups (abs), reverse plank with supermans or arch rocks for reps, etc...

[babas]

thanks for your help!

So you mean i should be able to do

60s plank

60s reverse plank

60s perfect hollow hold with hands over your head

60s arch hold in the superman flying position

60s Parallel Bar support.

60s chin up grip dead hang

before i start to use integrated training?

[viewty]

Yes.

Although would suggest that should be the minimum you aim for - those will become your maintenance/warm up reps as your training progresses.

It might seem like overkill but suggest you aim for 3x60s of each. Once you can do that, you have a very good foundation to build on. Advantages (significance will vary depending on what previous training you've done) include increasing your proprioception (awareness of your body in space, awareness of how the different bits of your body are connected), improvements to both muscle strength and connecting tissue strength, better balance and so on.

[babas]

Thank you for you inside and help!

i tried it! but it was farly easy,accept for the chin up dead hang,wich i still managed to hold.

i think i will read the forum a bit more to collect more info.

merry chrismas to you all!

[Joshua Naterman]

60s hollow hold was easy? Was your weight all directly underneath your belly button? Try and have someone slide a thin pencil or a ruler underneath your lower back directly under the belly button while you hold your hollow position, especially after 30-40s or so. If it can get under you are not doing it right.

If you ARE doing it right, it is time to do hollow rocks for 45-60s straight. It's technically 60 reps, but you can do it either way because it should be about 1 rep per second. If it's much slower than that you are using too much momentum, which is ok at first but you don't want to move on until your hollow rocks are smaller, always maintaining the rounded lower back. Any thumping feelings should tell you it's time to end the set and rest a little bit.

[babas]

You were right i was doing it wrong

its way harder to maintain this position now,especially because i got a hollow back

[Joshua Naterman]

You were right i was doing it wrong

its way harder to maintain this position now,especially because i got a hollow back

Yes, it is WAAAAY harder and just getting a strong hollow hold will improve a huge number of things that you do. There's no point in trying to make a list because it will improve almost every aspect of your movement.

[babas]

what do you think of this work out?

warm up:

wrist routine( don't know what to do exactly by now)

(wall push up 10x => plank 30s ) 2x

(vertical pull 10x => hanging 30s ) 2x

(knee tucks 10x => hollow hold 25s) 2x

(short bridges 10x =>arch hold 25s) 2x

(jackknife squats 10x => ?reverse plank? 30s) 2x

pb support 30s 2x

programm:

programm:

Pulling

1 Day: Curl 3x5

2 Day: Pull up 3x5

3 Day: Row 3x5

4 Day: Pull up 3x5

...................................................

After one set of a pulling variant i want to pause or 30s and than hold a german hang pause again for 30s and start the next set

...................................................

Pushing

1 Day: Push up 3x5

2 Day: Dip3x5

3 Day: Push up 3x5

4 Day: HeSPu3x5

......................................................

After one set of a pulling variant i want to pause or 30s and than hold a Ring plank/planche pause again for 30s and start the next set

......................................................

Core

1 Day: HLL3x5

2 Day: V-ups3x5

3 Day: Lower back3x5

4 Day: Bridge3x5

.....................................................

After one set of a pulling variant i want to pause or 30s and than hold a L-Sit pause again for 30s and start the next set

.....................................................

Legs

1 Day SL-Squat3x5

2 Day Deck Squat3x5

3 Day Harmstring3x5

4 Day ?3x5

.......................................................

I don't know which hold i should use here..can't do a front lever...

By now i'm not able to do any mppulling/ mppushing because i lack a place where i could do them(working on that)

What do you think of it?

[Blairbob]

Simple solution. Pair FL/BL. It's very easy to do.

For day 4 of your legs, do some sprints, DB/KB snatch or swings or jumps.

Bridging barely works the core unless you do bridge wall walks. It will stretch the abdominals but I wouldn't really consider it a core exercise. Maybe it's a baby core exercise. Do some oblique work instead.

I like the idea of doubling up a pushing/pulling exercise per week to gain proficiency. When I wanted to get my dips and pullups back, I did something like this doing HS, Pushup, row, and invert pullup/curl variants 1x/week. You could also work MU variants as an exercise to hit push/pull at the same. Negative MU with (pullup/dip added) do this well but scaled MU such as body row to assisted dip don't work the pushing part that hard.

[babas]

FL/BL stands for front/backlever right?

i have no option of safly training them till the middel of january so what else could i do?

why is a bridge a baby core exercise?

isn't it good for flexibilty ANDstrenght?

i did forms of bridges this year. I think i liked the movement especialy because its unusual :oops:

Furthermore, what do you think of puting deadlifts in this position?

[Blairbob]

Just wait on training the FL/BL till mid January. The world won't end because you can't train them for 2 more weeks.

A true gymnastics bridge is about shoulder flexibility. Walkovers do require a bit of core strength, but not much.

A hand bridge requires a bit of shoulder strength.

If anything, Bridge wall walks require some core strength as does a Standing backbend to the floor and up without a wall.

Furthermore, what do you think of puting deadlifts in this position?

Do you mean DL into this program? Deadlifting can either be used as a core exercise or leg exercise. It's one of those "Works everything" kind of exercises. Grip strength, a bit of shoulders, core strength, posterior chain and quads.

[babas]

you mentioned that bridges are to "soft"

furthermore there is a missing spot at the 4. day for legs..

so i thought why not include DL because it works core and legs

i know you mentioned sprinting but how should i do this?

3 sets of 50 meters perhaps?