I've been a long time tumbler and I love being active. I am happy with my physique which has come exclusively from tumbling. Last year I tried going to the gym and lifting weights. I just could not get into it. It was dull and slow paced. I bought Coach Sommer's book sometime late last year but I am just getting started into gymnastics training.
If anyone has any suggestions for my workout or how I can improve than please share! Right now the skills I am most focused on learning are multiple straddle press handstands from seated and the planche.
My warm-up:
Short run, 5 Muscle Ups, 10 box straddle press HS, 5 standing back tucks, 5 front lays, 15 foot straddled rope climb and 10 headstand Push Ups.
After working out I stretch and do various joint conditioning for an hour. I stretch and do joint conditioning every day even if I don't workout. Right now, I believe that the flexibility will be what holds my skill development back long before strength does.
JUNE 4, 2012
Chameleons
MSH, on beam
Front lever Rows, flat tuck
L-sit Hold
Straddled Rope Climb, I try do to do cirques but cannot currently do the full negative without feeling a great amount of pressure on my elbow so i grasp the rope with both hands before I start to feel pressure.
HS Hops
Clapping Pull Ups
JUNE 5, 2012
Cresent Push Ups
Front Suppport Hold
Wheels
Planche Holds, tucked
HS Wall Runs
Push Ups
Korean Dips