Workout plan question

[RICK MARVIN TING Ting]

im a bit confused here,should i combined fsp and fbe in one day exercise?or i should i focus on fbe in one day and fsp in the other day? :? and about fsp, examples like L-sit i can hold for 30 sec so i have to do 50% of it for 15sec x 4 set am I right??SO what if I feel not that strong for sometimes feel like its hard for me to to raise my leg and the core feels a bit hurt should i do like 10 sec x 3 sets? Since I read an article about gymnast they train twice a day and they split Fbe and fsp so I juz wonder should i juz combine both in one exercise or split it better??

[Rik de Kort]

A basic routine could look like this:

General warmup

Joint circling, maybe some prehab stuff

FSP's

Two options:

-Completed pre-FSP requirements (3x60s in a circuit on each, see the stickies in this forum):

You'll do 1x60s of each pre-FSP in a circuit and then move on with the 'real' FSP's. Start of with Ring Support, L-sit and German Hang. Once you hit 3x30s German Hang and have a decent ring support, you can start training Front Lever and Back Lever here. Once you hit a 3x30s L-sit you can start training Planche. After a while, your FSP training will include Ring Support, L-sit, Front Lever, Back Lever and Planche. The intricacies of this are detailed around the site and in the book.

-Haven't completed the pre-FSP requirements:

Work towards the pre-FSP's in a circuit.

FBE's

Pick a vertical pull (start with pullups), vertical push (HSPU/HS work), horizontal pull (rows) and horizontal pull (pushups). 3 sets of 5-10 on these, taking enough rest in between sets and in between exercises so you can get quality strength work done. Never go to failure, stay away from it for 1-2 reps.

Cooldown, flexibility, prehab

Stretching, bringing up weak areas, working on flexibility. Usually wall extensions, shoulder dislocates and work on pike and straddle flexibility are needed here.

[RICK MARVIN TING Ting]

Wow that really helps me a lot . Thank you,you're help are much appreciated.