My training plan - reasonable?

Put a post on here but had no replies ( sucks ).

I have done my reasearch but still need advice when it comes to volume of FSP holds.

Today i done this and it seemed easy enough that could perfom 4 days week without over training.

L sit holds at 50% of max time - 4 x 15secs.

Tucked lever hold at 50% of max time- 6 x10 secs.

Body lever holds with feet 5 inches from ground - 6 x 8 secs - ( aiming for full minute )

Body hollows with arms above head - 3 x20 secs.

Frog stands - 6 sets

Pullup hold at top of bar - 4 x 15 secs at 50% of max time

Pullups hold at bottom ( keeping tight ) - 3 x 20secs at 50% of max time.

Pistols - 3 x 3 with static holds.

Tucked german hang - just starting this so will need to test my max.

My focusing is on managing to perform skills in future and i am 105kilos in weight. I am also going to add sprints into my weekly training, good stretch routine and foam roll regular.

Does this seem like a ok training plan? Do i need to add reps? -.e.g pullups to go with holds, pushups to go with frog stands.

I would like to add pullups, dips and other harder training but fear that this might be counter productive to the skills i want to obtain.

Any advice would be greatly appreciated.

Martyn

If you're doing a 50% of max protocol, those FSP's act as a warmup.

So definitely add FBEs.

What skills are you trying to obtain that would be hampered by pushups and dips? :shock:

Killroy template would serve you well.

Do your prereqs and then your FSPs. Then follow up with that days work of FBEs. I'm not sure what research you did that had you remove FBEs from your routine.

Thanks for replies.

Skills i want to obtain are tucked planche hold, front lever & back lever, hand stands and V sit.

I understand that i need to work throught the progressions so i have taken a step back and started from basics.

It can be very confusing reading through everything and trying to design a training routine ofr months to come.

I thought that adding FBE's to my FSP's would lead to over training ( being a beginner at gymnastic bodies ). Maybe if i add ring pushups to compliment to frog stands, pullups to help with front lever work, dips to assist in L sit strength and full body lever to assist in core training ..would this be sufficent? Performing 3 x 3 reps twice weekly with each exercise...or do i need more volume to make progress - e.g 5 x 3 reps at 80% twice weekly?

Thanks

Have you given the killroy template a look, it's in the ring section.

It's a pretty minimal, but effective workout. I made great gains my first time through it. You do 2 different exercises every day, 5x5.

Monday on that template would look like this for me

Pre reqs 1x60s of each

FSP - BL FL PL (I didn't know of the L sit requirement for it when i began) HS and L sit

FBE - 5x5 Bulgarian Rows and 5x5 Ring Push Ups

Then prehab and stretching. Simple and effective.

Vinceroo.

Thanks for the reply.

That looks like a good template - plently energy will be left for stretching etc .

So If you done that on Monday how many days before you do the same training routine again. ?

Vincearoo said:

Have you given the killroy template a look, it's in the ring section.

Kilroy has been moved to the Getting Started sub-forum.

viewtopic.php?f=18&t=1957

You do each workout one time a week on that program.

Cole Dano said:

Kilroy has been moved to the Getting Started sub-forum.

Ah, that's better placed now. Thanks for the correction