New to gymnastics.. have a few questions..

Hellow everyone,

My name is Dan, I am new to gymnastics and have been lurking the forums for a few days, and today i decided its time to join:)

I have been reading Building The Gymnastic Body in order to build myself a proper program and i have a few questions:

1. When building an integrated program should FSP be preformed before FBE or the opposite is the prefferd method?

2. For the FBE portion of the workout are 3 set of 3 reps for each exrecise sufficent?

3. How much should i rest between sests?

4. Should i scale the wod and add it to my workout?

5. With how many workouts should i start?

Thanks,

Dan

HI Dan, welcome to the forum.

You will find there are actually many approaches people use, so there really isn't a 'right' answer, but the following are good guidelines to get started.

1) FSPs are generally done first and as part of the warm up

2) 3x3 is the minimum unless you are really straining to get your reps in. Rather than give a set answer let's say the strength building zone is somewhere in 3-5 sets and 3-5 reps but the reps should feel challenging. For beginners i don't mind the idea of higher rep sets with easier exercises to build a foundation on.

3) If you are working to develop strength, rest as much as you need to feel recovered.

4) Do one program or the other not both. This will cause you way too much confusion.

Cole Dano said:

HI Dan, welcome to the forum.

You will find there are actually many approaches people use, so there really isn't a 'right' answer, but the following are good guidelines to get started.

1) FSPs are generally done first and as part of the warm up

2) 3x3 is the minimum unless you are really straining to get your reps in. Rather than give a set answer let's say the strength building zone is somewhere in 3-5 sets and 3-5 reps but the reps should feel challenging. For beginners i don't mind the idea of higher rep sets with easier exercises to build a foundation on.

3) If you are working to develop strength, rest as much as you need to feel recovered.

4) Do one program or the other not both. This will cause you way too much confusion.

and how many workout per week? 2/3?

3) If you are working to develop strength, rest as much as you need to feel recovered.

How much rest depends on what %intensity you are working, reps/TUT. 50% intensity, 45-90s. 90% 180-300s and possibly even more (90-95% of ATP is regenerated after 5m).

1. When building an integrated program should FSP be preformed before FBE or the opposite is the prefferd method?

Are you referring to "IntegratedTraining" in the Programming section? If so, you would do FSP+FBE. The GB WOD does these as giant sets generally performing the FSP, then the FBE, rest and repeat as necessary to finish and then moving on to the next giant set of FSP+FBE.

5. With how many workouts should i start?

2-3 is fine. I prefer 3 as in MWF or TuThSa. If 3 is too many, scale back to 2. Don't ask me about 1, because that just sounds like minimalist fitness which I'm not very fond of. Appropriate possibly for the everyday joe, inappropriate for an athlete or fitness enthusiast.

Blairbob said:

3) If you are working to develop strength, rest as much as you need to feel recovered.

How much rest depends on what %intensity you are working, reps/TUT. 50% intensity, 45-90s. 90% 180-300s and possibly even more (90-95% of ATP is regenerated after 5m).

1. When building an integrated program should FSP be preformed before FBE or the opposite is the prefferd method?

Are you referring to "IntegratedTraining" in the Programming section? If so, you would do FSP+FBE. The GB WOD does these as giant sets generally performing the FSP, then the FBE, rest and repeat as necessary to finish and then moving on to the next giant set of FSP+FBE.

5. With how many workouts should i start?

2-3 is fine. I prefer 3 as in MWF or TuThSa. If 3 is too many, scale back to 2. Don't ask me about 1, because that just sounds like minimalist fitness which I'm not very fond of. Appropriate possibly for the everyday joe, inappropriate for an athlete or fitness enthusiast.[/quot

Thanks alot!!!!