How to combine Gymnastic-Workouts with workouts in the gym ?

Usually I go into the Gym three times a week. Now I want to combine it with gymnastic excersises like the 'Frog stand', ' Front Tuck Lever' , Handstands and Hanging Leg Lifts.

What do you think about the following schedule ? :

Mo - FREE or Cardio 20 min

Tue - Gym 45-60 min workout ( bench press, barbell rowing, deadlifts, squats)

Wed - Gymnastics 30-45 min ( Handstand, Frog Stand, Front Tuck Lever, Hanging Leg Lifts)

Thu - FREE

FR - Gym 45-60 min workout ( again all big muscle groups )

SA - Gymnastics 30-45 min workout ( Same as Tue )

SUN - Gym 45 min Workout ( Legs, Deadlifts and arms )

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Actually, my main question is whether it is possible to do weight training and on the next day gymnastic training ?

Otherwise I would like to do this schedule ?! :

Mo - FREE Tue - Gymnastics Wed - Gymnastics Thu - FREE FR - Gym SA - Cardio SUN - Gym

Looks like you're looking to integrate barbell and bodyweight training. This ought to help. The basic idea is to swap between equivalent stuff. So you'd swap rows for front lever pullups, bench press for planche pushups, etc.

I'd put frog stand and handstand as skill work before every workout.

I'd also do L-sit instead of HLL.

Well,so for instance I could do rows, bench press on Monday and the equivalent stuff like planches and front tuck lever on Tuesday ? The next day I will rest.

Well, technically you can. But you're only getting 2 sessions of gymnastic stuff in per week, in contrast to what you would get if you were to combine the two: 3 times per week. Over a year, that's a difference of 52 sessions, so that's half a year on a two week schedule. Let me reiterate that: over a year, 2x a week is half a year of training behind 3x a week. Of course, training time doesn't scale linearly, but still, you could be 2-3 SSC's ahead if you just train 3x a week.

Now, what could be a nice protocol as well is taking the general GB template and substituting weighted exercises for FBE's.

I would always warm up with 1 set of the bodyweight stuff. Not only does it prime your CNS but it keeps the movement pattern engrained.

I am working on a specific GB + weightlifting program that will be published here, but that's a while out. Just know this is in the works.

In the meantime, you want to swap stuff out as mentioned by Rik.

I'm really looking forward to your GB+weightlifting info, Joshua. That and the 2nd Edition of BtGB will be a super powerful combination.

It will indeed. The 2nd edition is going to be awesome! We have noticed that a large number of people seem to want to combine the two, so there really isn't any reason to delay beginning that project. It is far better to have an organized approach than random forum suggestions, however well all of us mean!

Just as the 2nd edition is going to solve an enormous host of unforeseen gaps in the 1st edition's instruction and training structure, the integration program will help people understand how to use gymnastic work to help their weight lifting and visa versa, depending on what they personally want to focus on. There will still be a "from the ground up" approach, but there will also be sections covering how to transition between weightlifting and gymnastic priorities without losing what you have built previously.

Okay, so it is also possible to do three times a week weighted excersis which take about 45 min and additionally 3 times a week GB excersise? Because, actually I would prefer to not do the GB excersises in the Gym.

The main question for me, is whether GB and Weight lifting could hinder each other.

Paddy said:

Okay, so it is also possible to do three times a week weighted excersis which take about 45 min and additionally 3 times a week GB excersise? Because, actually I would prefer to not do the GB excersises in the Gym.

The main question for me, is whether GB and Weight lifting could hinder each other.

Definitely, unless your GB work is skill work like handstands only.

okay great! So what I will do is 3x Weightlifting and 3x static holds + handstands and l-sit .

Thank you very much!

I was answering the last question. So, yes, they will hinder eachother.

If you're only doing statics, run the standard protocol (50% of max hold for sets until minute total per hold in an SSC) and just do them before your workout. That should work well.

Do you guys feel like the static training has a good carryover to the dynamic strength or explosiveness?

FedorG said:

Do you guys feel like the static training has a good carryover to the dynamic strength or explosiveness?

Nope!

By the way if you are going to integrate gymnastics with weightlifting by recommendation would be to only do lower body exercises with weights. Gymnastics is far superior for upper body strength and if your trying to still do barbell upper body you will hinder your progress due to an inability to recover from the amount of work.

In summary Gymnastics upper body, weightlifting lower body = Beast!

Nic Scheelings said:

FedorG said:

Do you guys feel like the static training has a good carryover to the dynamic strength or explosiveness?

Nope!

By the way if you are going to integrate gymnastics with weightlifting by recommendation would be to only do lower body exercises with weights. Gymnastics is far superior for upper body strength and if your trying to still do barbell upper body you will hinder your progress due to an inability to recover from the amount of work.

In summary Gymnastics upper body, weightlifting lower body = Beast!

Aha. But if I want to achieve the best results in terms of power and explosiveness in the upper body to enhance my punching power and ability to throw for exampel a shot put, the static traning (BL,FL,Plance, and so on) has no benefit for me?

FedorG said:

Nic Scheelings said:

FedorG said:

Do you guys feel like the static training has a good carryover to the dynamic strength or explosiveness?

Nope!

By the way if you are going to integrate gymnastics with weightlifting by recommendation would be to only do lower body exercises with weights. Gymnastics is far superior for upper body strength and if your trying to still do barbell upper body you will hinder your progress due to an inability to recover from the amount of work.

In summary Gymnastics upper body, weightlifting lower body = Beast!

Aha. But if I want to achieve the best results in terms of power and explosiveness in the upper body to enhance my punching power and ability to throw for exampel a shot put, the static traning (BL,FL,Plance, and so on) has no benefit for me?

You'd want to do the dynamic stuff. So planche pushups, front lever pullups, back lever pullouts, etc.

Rik de Kort said:

You'd want to do the dynamic stuff. So planche pushups, front lever pullups, back lever pullouts, etc.

Okay =) But if I do some static training I probably will achieve better results in the front lever pullups, back lever pullouts and in that way increase my dynamic strength? Or is it just wasted energy I could spend doing a little bit more FL pullups, BL pullouts and so on? If i put like this: What will be the most effective way in the long run to achieve the best dynamic strength, only dynamic work or a blend with dynamic as the base and static as a complement?

Specifity is king, so your focus would be on dynamic work, with static work as a supplement.

Rik de Kort said:

Specifity is king, so your focus would be on dynamic work, with static work as a supplement.

Thanks for your answers. You are really helpful. So from now on I'm gonna incorporate som static work as a supplement and see how it works out.

FedorG said:

Rik de Kort said:

Specifity is king, so your focus would be on dynamic work, with static work as a supplement.

Thanks for your answers. You are really helpful. So from now on I'm gonna incorporate som static work as a supplement and see how it works out.

No problem. I do have way too much time on my hands, though. :roll: