qux Posted January 23, 2012 Share Posted January 23, 2012 Hello everybody, here is a "short" introduction of myself. I'm 28 years old and live in germany. My height is 178cm (5ft 10) and i weigh 74kg (162.8 lbs). I have been training MMA the last 5 years and during that time i have done additional strength training. At first I did all steps of Steve Maxwells 300 Spartan Workout. The marketing at that time was annoying, but the exercises were quite good.After this program i have spent time with weightlifting, until one year ago. I didn't have fun anymore in weightlifting and started with Convict Conditioning. Nearly the same marketing bullshit as with the 300 Spartan Workout, but also really good exercises. Now i have reached step 8-10 in most exercises, except Bridges(step 7) and Handstand Pushups(step 4) and there is only very little(or none) progression. Hence i wanted to incorporate gymnastic training in my routine. I have done the prerequisites, which was not really hard, after having done bodyweight exercises and martial arts for some time.60s plank60s reverse plank60s perfect hollow hold with hands over your head60s arch hold in the superman flying position60s Parallel Bar support.60s chin up grip dead hangThe routine i have planned now is a steady state cycle with FSP and FBE:Sunday:Wrist-Exercise/Ido's Shoulder-MobilityL-Sit/Straddle L/MSHBack-LeverPull-upBridgesHandstand-PushupIdo's Scapular-ExerciseMonday: Brazilian Jiu JitsuTuesday:Wrist-Exercise/Ido's Shoulder-MobilityTuck PlancheFront-LeverRowingHanging Leg-raise/Dragon-Flag(One-Arm) PushupIdo's Scapular-ExerciseWednesday:WrestlingThursday:RunningIdo's Squat ClinicCalves-ExerciseOne-Leg Squat(Pistol)Friday: BoxingThe wrist routine is this one: c2w1PeSR8G4 The shoulder mobility routine from Ido Portal:1YHIV4a81Os The scapular exercise from Ido Portal:y4Wo095zPnc The Squat Clinic from Ido Portal:xPwG2hqnOx0 If the Videos don't work, use www.hidemyass.comFor the one leg Squat (pistol) i follow the routine from Steve Maxwell: http://maxwellsc.com/blog.cfm?blogID=60The Progressions in the other exercise i take from Convict Conditioning, http://www.alkavadlo.com/2010/05/master ... dy-weight/ and of course BtGb.My question is now, if it is better to have for example all pulling exercises on Sunday and pressing exercises on Tuesday or a combination of both, as i posted here. However, you can also give your opinion on the routine as a whole of course.Thank you in advance,Matthias Link to comment Share on other sites More sharing options...
Michael Miskelly Posted January 23, 2012 Share Posted January 23, 2012 I don't know if one way is more effective than the other but I prefer to group my exercises in planes of motion as you have written. For example horizontal press and pull together meaning planche and front lever together as you have on Tuesday and vertical press and pull with the l-sit and handstand on Sundays. It means less time waiting around because you get your rest on the following exercise. Trying to do all pull and all push on the one day can lead to longer rest times and less quality work overall in my opinion. I tend to follow the WOD's now but this is my experience from the past.Once you are strong enough start thinking of adding multi plane work too, I have found it very useful in my training. Link to comment Share on other sites More sharing options...
Blairbob Posted January 23, 2012 Share Posted January 23, 2012 Well the GB WOD for it's Dynamic WODs generally will only do push only or pull only for upper body. However, it only pops up once every 7-10 days or something like that. If you're going for a minimalist routine, you'll hear the once every 7-10 days diatribe. "SuperSlows", "4hourBody", etc. It's also a part of bodysplit methodology. I would not say the GB WOD is exactly this as also programmed in there are the Embedded Basic strength and Ring Strength days. Link to comment Share on other sites More sharing options...
qux Posted January 24, 2012 Author Share Posted January 24, 2012 At the moment i can't train on rings, because I'm not allowed to attach them to my room ceiling. The pulling-exercise I do on a cage for bicycles. If you open the door you can hang on the rail. I have now tested how long i can hold the FSP's in good form and how much reps i can do per FBE in good form.The results for the steady state cylce, should be like this, if i am not mistaken:L-Sit(on floor) 15 sec: 8 sets with 8 sec holdAdvanced Frog Stand 20 sec: 6 sets with 10 sec holdFront Lever Tuck 20 sec: 6 sets with 10 sec hold(German Hang was 30 sec and i do this before back lever)Back Lever Tuck 25 sec: 5 sets with 12 sec hold(I have read, that i should stay with the beginner exercises until i can hold them for 60 secs.)Wide Grip Pull-up 5 repsWall Walking Bridges(Down) 3 repsHeSPU 5 repsHanging Leg Rais 5 repsRowing-Front Lever Tuck 4 repsPseudo Planche Pushup 5 reps with arms locked at top position and shoulders slightly before my handsIJK_wU4UVw4 I haven't evaluated the leg exercise yet. I will do 3 sets of each FBE and i added the prerequisites as a warm-up.My question ist now, if i should do an additional pushup variation to the pseudo planche pushups. Furthermore i would like to know if i could increase for example the reps for Rowing-Front Lever Tuck to 5 reps in the 8-12 weeks of the Steady State Cycle depending on the form. However, i won't do more than 5 reps per set as stated in BtGB. Link to comment Share on other sites More sharing options...
marquito76r Posted January 24, 2012 Share Posted January 24, 2012 your headed straight to burning out if you dont rest that body. Recovery is half the equation! You might be doing too much all together, less could be more. Im not an expert just something to think about....keep it simple! Link to comment Share on other sites More sharing options...
qux Posted January 25, 2012 Author Share Posted January 25, 2012 Thank you for your concerns, but i have done such a volume of training before. I just was doing other exercises. Besides, i listen to my body. For example, today i will skip training, because i don't feel like it. Link to comment Share on other sites More sharing options...
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