Pre-requisites

I'm sure its in the forum somewhere but i used the search and couldn't find the exact answer. Sorry if it is somewhere else but i just dont want to read thread after thread. It wasn't in the "Prerequistes?" sticky either.

Well my question is which is the pre-requisite for each FSP? I know the 6 pre. but i don't know which corresponds to which FSP.

Warrior said:

(...) i just dont want to read thread after thread. (...)

Big mistake here... you are in a gold mine and you don't want to dig?

Grab a shovel, there is more than enough for everyone!

Fred

PS: Here is from my notes to help you getting started

swarovski said:

here's the most basic gymnastic bodies workout in my opinion.

- mobility (shoulder bands, hips extensions, wrist pushups, etc)

- static hold:

60 sec plank

60 sec reverse plank

60 sec arch hold

60 sec hollow hold

60 sec support hold

60 sec dead hang

60 sec handstand

60 sec inverted hang

60 sec L-sit tuck

- FBE

push ups - rows (horizontal)

dips - pullups (vertical)

handstand pushups - ring curl (inverted)

- core (HLL, v-ups)

- legs (deck squats, sumo squats)

notes:

static hold have to be for an aggregate of 60sec, divide 60sec by 50% of your max hold to find the set/reps for every static. es l-sit max hold 15 sec => 10 series of 6 sec hold time. rest 30sec.

FBE, find the variation that allows you to complete at least 3 good reps in control, it means that your max for the given variation should be 5. start with 3*3 and if you look for some mass increase as well, work your way to 5*5.

You should be able to complete easy sets on ring push ups and rows before starting to implement vertical plane, inverted plane comes after you're in control of at least regular dips and pullups. Once you're strong enough to work more than one plane, start aternating planes in workouts.

core must be done with at least 5*5

I believe legs should be done with 3*15 at the beginning. Sumo squats, with correct form and all the way down (hamstrings in full contact with calves)

alternate HLL-Vups and deck squats-sumo squats if doing both at every workout is too much.

2 workout a week for 8-12 weeks. Don't think to strength train 4 times a week for at least 3 months, then add 1 and after 6 months you can add the fourth. Every workout should be done in 1-1.5 hrs. If you're stiff like most adults, you should do supplementary mobility WOD.

FredInChina said:

Warrior said:

(...) i just dont want to read thread after thread. (...)

Big mistake here... you are in a gold mine and you don't want to dig?

Grab a shovel, there is more than enough for everyone!

Fred

I didn't mean it like that, like i won't ever read anything, in fact i've read a lot here; i just meant concerning my specific question.

FredInChina said:

PS: Here is from my notes to help you getting started

swarovski said:

here's the most basic gymnastic bodies workout in my opinion.

- mobility (shoulder bands, hips extensions, wrist pushups, etc)

- static hold:

60 sec plank

60 sec reverse plank

60 sec arch hold

60 sec hollow hold

60 sec support hold

60 sec dead hang

60 sec handstand

60 sec inverted hang

60 sec L-sit tuck

- FBE

push ups - rows (horizontal)

dips - pullups (vertical)

handstand pushups - ring curl (inverted)

- core (HLL, v-ups)

- legs (deck squats, sumo squats)

notes:

static hold have to be for an aggregate of 60sec, divide 60sec by 50% of your max hold to find the set/reps for every static. es l-sit max hold 15 sec => 10 series of 6 sec hold time. rest 30sec.

FBE, find the variation that allows you to complete at least 3 good reps in control, it means that your max for the given variation should be 5. start with 3*3 and if you look for some mass increase as well, work your way to 5*5.

You should be able to complete easy sets on ring push ups and rows before starting to implement vertical plane, inverted plane comes after you're in control of at least regular dips and pullups. Once you're strong enough to work more than one plane, start aternating planes in workouts.

core must be done with at least 5*5

I believe legs should be done with 3*15 at the beginning. Sumo squats, with correct form and all the way down (hamstrings in full contact with calves)

alternate HLL-Vups and deck squats-sumo squats if doing both at every workout is too much.

2 workout a week for 8-12 weeks. Don't think to strength train 4 times a week for at least 3 months, then add 1 and after 6 months you can add the fourth. Every workout should be done in 1-1.5 hrs. If you're stiff like most adults, you should do supplementary mobility WOD.

Thanks for all this, but it wasn't really what i was asking...i just wanted to know which pre. corresponded to which FSP, like, the reverse plank is the pre. for which FSP? And the arch?

You are welcome Warrior'sSuite & Zach Armijo

Warrior said:

(...) it wasn't really what i was asking...i just wanted to know which pre. corresponded to which FSP, like, the reverse plank is the pre. for which FSP? And the arch?

Ahhh, I understand... I am far from the most qualified, but because I started, here is my take on this:

I don't think it works that way with such a direct one to one relationship; my understanding is that pre-requisites to FSPs are a bit more general than what you are trying to say; for instance, a hollow hold is necessary for HS, PL, FL, and a myriad other FSPs... whatever FSPs does not require a hollow hold almost certainly requires an Arch Hold...

A reverse plank seems like the pre-requisite to a German Hang (as far as the shoulder flexibility and strength in that position is concerned), but also to a bridge I think...

If I am wrong, fear not, someone will jump in and tell us and we'll both learn something

I am like you, a gold miner sometimes lost in the mine, but don't let the abundance of info stop you, with a bit of perseverance, you'll get your basic map fairly soon.

Fred

Plank --> push ups, etc...

Dead Hang --> pull ups, HLL, and everything hanging

Inverted Hang --> everything hanging upside down

PB hold --> dips & XR hold

Got it. I realized my question was pretty much pointless anyways after i read some more later last night, but thanks for the reply anyways.

I'm not so much a beginner in that i can't do pullups or dips or HeSPU's and things like that, not much but for example i can do 6 controlled (no momentum) HeSPU's. Feet on the wall of course. But i just found out i was doing the concentric part too slow which may allow me to do more than 6, ill try it out today.

The main concern i have now is if i should continue doing the tuck FL and the frog stand, since i wasn't doing any of the pre-req. I am at 4x15 in tuck FL, almost flat back i think.

I tested the pre-r. for the first time yesterday and i found that i could do 60s on PB support, chin dead hang, plank and reverse plank. Then hollow hold was like 30 something seconds and arch a little less than that. Arch was by far the hardest for me.

I'll test GH today. Haven't done it in ages since i didn't want to do the BL yet.

So should i just concentrate on the pre-req., GH, l-sit and HS and abandon FL and PL for now?

Warrior said:

Then hollow hold was like 30 something seconds and arch a little less than that. Arch was by far the hardest for me.

Interesting, I thought most people were usually the opposite. Arch is an easy 3x60s for me (though my rear delts start to feel it from pulling my shoulder open so long). Hollow, first time I tested, was a shaky 40/30/20

phrak said:

Warrior said:

Then hollow hold was like 30 something seconds and arch a little less than that. Arch was by far the hardest for me.

Interesting, I thought most people were usually the opposite. Arch is an easy 3x60s for me (though my rear delts start to feel it from pulling my shoulder open so long). Hollow, first time I tested, was a shaky 40/30/20

Yeah, arch was the hardest for me! Maybe i did it wrong. Ill have to film myself.