gambaroo's newbie WL Sess#1-2 [032512-071512]

I am very much a new guy to this, however i spent the last couple of months working FBE and building some basic strength for which i have made good progress. However, now realize the need for structured progression and integrated static work.

Plan is to have each log span two 8 week sessions

Static Work 8x8s

- Planche (variations)

- BL (variations)

- Limbers ( variation )

- HS

FBE Cycle(rotate as nec)

-Sun [Legs(variations), L-sit , V-up]

-Mon[sprints/Long Run]

-Tue[Dip/Curl]

-Thu[HeSPU/multiplane/limber variations/BL reps/low back work]

-Sat[Push/Pull]

started rings, it is amazing how such an unsuspecting thing can make regular exercises so much more difficult.

L-sits are ok on rings, no major complains.

Dips are incredibly tough

Work out is not at the pace id like I can barely handle the rings.

gotta try the "wall runs" tonight. been hearing lots of good stuff about them. :|

gambaroo said:

gotta try the "wall runs" tonight. been hearing lots of good stuff about them. :|

Go for about 10x1 minute runs or 5x2 minute runs, otherwise you won't feel the "effect". If you do them correctly you will find yourself on the ground for about 2 minutes after you finish the last set.

That reminds me, I could do some soon.

Falcon said:

gambaroo said:

gotta try the "wall runs" tonight. been hearing lots of good stuff about them. :|

Go for about 10x1 minute runs or 5x2 minute runs, otherwise you won't feel the "effect". If you do them correctly you will find yourself on the ground for about 2 minutes after you finish the last set.

That reminds me, I could do some soon.

Wow, thanks for the suggestion falcon. Did 5x2 min runs at the best i could do currently i cap out after about 50 seconds but boy i feel it in my entire arm even in my forarm. warm to the touch even.

Worked some good L lifts on the rings and some slow V-ups with handraised.

Gonna be sore in the morning.

It is unfortunate but i am off from my schedule, but wow those wall runs are amazing at building/breaking down. tonight will have to insert some cardio and other conditioning elements.

I could see improvements after one wall run, really nice.

Ill have to update my initial work out my capacity is much higher than i thought

Had to cut short but really nice day today.

4 Min Regular Straddle Hold sets of 1 min

8 min Unsure of the name but straddle leg lift with fingers on ground. sets of 2 min

8 min advanced frog stand sets of 2 min

8 mins PPP sets of 2 min

12 min Straddle BL sets of 3min ( 9 per )

4 min Bridges elevated 1min set ( Note: really tough )

did some plyo was ok, however it really made all the sore muscles from the previous wo really sore.quads and back

040512

10mins wall runs

7 mins pull ups

2 mins backbends

5 mins Misc

Notes: Improvement in the backbends

Finally back to schedule,

Good run sprints werent desirable but maintained a solid 8min throughout.

Good day today finally, i can do two steps of an L-sit walk without collapsing or touching the floor.

Tried reverse wall runs (back facing wall as much as possible): very tough to control.

Today was

wall runs

PPP

adv Frong stand

a few leg lifts on rings.

found something that feels very similar to the reverse wall run (cast wall walks)

Today tried to work on hip strenght while incorporating some active flexibility elements couple months ago i wouldnt know what that meant.

Ring leg lifts to lsit position 5 - 10 second holds

Lsit lifts as long as i could no idea how long ( my v is very not v like its like 85 degrees. I need to do some research to see if im doing it right)

floor straddles

Hip extensions/Leg Raise http://gymnasticbodies.com/forum/viewtopic.php?f=17&t=1324&p=8025#p8025

( Note: this is a superb exercise i think im slightly below the 90 degree but still great abductors glutes hamstrings and quads were feeling it unlike any other exercise. will incoporate this in regular routine )

Did some tests, i'm making pretty good progress.

Almost got a no kip muscle up on the bar which got me excited. ( My hands and wrist turn but i lack the strength to get out of that super low dip position )

Floor L is angling up to be v like

Feet clear the floor much better in straddle.

Bridge is comfortable-ish ( form feels proper i just have to actively position my body to get in the right position, unsure how to go about gaining the appropriate strength in the upper back to support doing a walk over.)

full HeSPU is getting closer and closer ( less than an inch )

overall everything is improving.

will make a progress video in july

03/17/12

3 rounds 2mins per

Tuck planche swings on rings ( not very good )

Ring leg lift to L hold

BL straddle ( 2 straight leg full reps half rom ) 3 mins

floor straddles

tuck FL swings on rings.

gambaroo said:

Did some tests, i'm making pretty good progress.

Almost got a no kip muscle up on the bar which got me excited. ( My hands and wrist turn but i lack the strength to get out of that super low dip position )

Floor L is angling up to be v like

Feet clear the floor much better in straddle.

Bridge is comfortable-ish ( form feels proper i just have to actively position my body to get in the right position, unsure how to go about gaining the appropriate strength in the upper back to support doing a walk over.)

full HeSPU is getting closer and closer ( less than an inch )

overall everything is improving.

will make a progress video in july

You can do walkovers off elevated objects like a box and as you get stronger, decrease the height of the object.

04202012

Good run. 2.95 at ~17 mins. I used the tracking from an android app called endomondo.

actual time with short breaks was around 19

Took a couple days vacation, i feel ready to start but also incredibly off.

Did a combo:

Wall runs and cast wall works together, even at half the time 6/4 mins my shoulders were fried.

Did some handstand presses my hips are feeling very very very strange, i only did 3 presses. not even to the floor.

04/27/12

The rings keep proving them selves a worth while investments. Glad i invested in a set. 8)

Most of my works out are starting to be ring centric.

Friday Turned into an General Training day.

BL - (3 sets of 3 )x3 times (Starting to reap the benefits, feel somewhat comfortable with straight leg levers-with a bit of pike )

Ring L Lift (4 sets of 2 ) x3

Bridge wall hops ( 3x1min ) x3

Pbar planche lean

ring pushup (3x1)x3

hip extension 3x3

BW Squat 3x1 (want to learn without having arms providing counter balance in the front)

minor HS Press work.

minor Tiger bend on rings.(ridiculousness)

Came accross some tips on working HS

Usually i work against a wall which now i look at it is no surprise i made so little progress in getting close to a freestanding.

Progression is to lower the support by getting rid of the wall and gradually reduce to object size supporting. worked well for me i can feel the activation and adjustment required to maintain a HS with just shoulder support.

failure of going through the progressions i have to go back and learn to do box HeSPU before working on hs. this came obvious to me one day when i assumed i could do it but then had trouble getting my head to touch the ground. not even talking about going back up.

A second more important note that found this is an abstract from a paper i found apparently hamstring contraction is really essential to knee stabilization, which would explain alot of things in SLS or regular squats.

A computerized radiographic technique was used to determine the effect of hamstring antagonist co-contraction on the stability of the joint during isometric knee extension. Data collected from 12 cadaver knees showed that significant anterior displacement and internal rotation of the tibia occurred during isolated quadriceps loading, whereas significant reduction in anterior displacement and rotation occurred upon simultaneous low-level loading of the hamstrings in the range of motion of 15°-80° flexion. Hamstrings co-contraction was ineffective in the range of 0°-15° of flexion. Larger hamstrings loads resulted in more pronounced reduction in the anterior displacement and rotation of the tibia. We concluded that hamstring co-contraction has significant effect on maintaining knee stability, providing synergistic action to the anterior cruciate ligament (ACL) by preventing excessive anterior displacement and internal rotation of the tibia. We also concluded that hamstring strength training is essential therapy in conservative treatment of ACL-deficient knees, as an adjunct therapy to ligament repair procedures and as preventive therapy in high-performance athletes subject to potential risk of ligamentous injuries.

http://www.ncbi.nlm.nih.gov/pubmed/20870510

Coincidentally i started doing squats with far more contraction and the knee is alot more stable. just sharing my findings.