I've recorded my routines here, there is also another one, still have to upload.
Feel free to comment! maybe i do something wrong.
http://www.youtube.com/watch?v=1poXLT5Ja0E
http://www.youtube.com/watch?v=huynxgBiL6E
Videos of my routines
Started by Jordi Van Gelder, August 17, 2012 · 12 Replies · 2,041 Views
You are strong, but, here are a few mistakes and aesthetic issues I've noticed:
- Forgetting to point your toes
- Small bend in the knees during the tick tocks
- Back lever form can be cleaned up a lot. Try packing in your neck a bit more. There was a pike in the hips on the negative portion of the tick tock, and it looks like you swung out of the german hang using some momentum. In the back lever hold on the third video, it looks like you have poor flexibility somewhere, maybe in the shoulders, causing your head to pop out.
- Muscle up's could be cleaned up a bit by staying hollow.
- Rings could be turned out a bit more during the l-sit.
- pullups aren't being performed in hollow position
- I don't really know anything about one arm pushups, but it looks like you're piking your hips a fair bit. I don't know if that's normal.
- Not ready to be doing adv tuck planche work, scapular protraction is weak. Hips are very below shoulder level in tuck planche pushups. How is your static tuck planche? Do you have 60 seconds on advanced frog stand?
- Handstand is not hollow.
- Bad handstand makes me think that you have not completed the iron cross prerequisites: http://gymnasticbodies.com/forum/viewto ... 988#p12726
- V-sit could use some work. Focus on abdominal compression. I wouldn't call it a v-sit until you can get your legs perpendicular to the floor. Maybe flexibility is your issue, or even strength.
- You are most definitely not ready for planche work on rings. Seriously, man - it looks like your floor tuck planche could use a LOT of work. Go back to advanced frog because it seems like you skipped that, and focus on protraction exercises.
- Bar dips were not full ROM. Go hands to shoulders, and stay hollow. Also, slower tempo would serve you better. Looks like you generate too much momentum.
- With pushups, try locking out at the top and then protracting. This will help you with your weak protraction. Works the serratus anterior when you protract at the top of the pushup.
Omg too many mistakes!!!! about the planches....i'm really bad i know, but provably i can hold 60 seconds frogstand. The hollows, well in parallets its hard but can do some hollow, and on floor no problem. About the hollow on pull ups and dips, there is any vid to see exactly how to do it?
Thank you very much for your councils.
Here's the hollow pull up video.
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and very nice strength, thanks for posting =) Just gotta clean it all up now
NeN said:Omg too many mistakes!!!! about the planches....i'm really bad i know, but provably i can hold 60 seconds frogstand. The hollows, well in parallets its hard but can do some hollow, and on floor no problem. About the hollow on pull ups and dips, there is any vid to see exactly how to do it?Thank you very much for your councils.
Ok, my advice is to go ahead and test your maximum hold for advanced frogstand. Then use a steady state cycle for this movement for 8 or 12 weeks. Also, start doing planche leans. These will definitely help you out and help fix your protraction issues. Steady state this exercise too. Here is a good link for planche leans: viewtopic.php?f=13&t=6448&start=15#p57581
The video Vincearoo posted is very good advice, it was created by a moderator here. If you struggle with getting into a hollow position for pullups and dips, then doing them in an L-hang or L-tuck position will force you into hollow, though it will make it harder for your shoulders.
There aren't too many mistakes. There is just room for improvement! 
Like we said, you are strong but you need to clean it up.
Thank you guys! The video and pics are really useful.
Here is my last routine! i know the handstands are not hollow! it's still really hard on rings. Now i try to put my hands facing out.
Your hands are very wide on all handstands, you will get a bit stronger in the shoulders if you start working at least half of them with your hands shoulder width.
Joshua Naterman said:Your hands are very wide on all handstands, you will get a bit stronger in the shoulders if you start working at least half of them with your hands shoulder width.
OK!! i'll do it, thanks!
NeN said:I've recorded my routines here, there is also another one, still have to upload.Feel free to comment! maybe i do something wrong.
Thanks for posting your videos. Impressive overall (unpolished) upper body gymnastic strength. I especially liked your front lever, and your forward and backward roll on rings just a meter above the floor. Looking at your videos, I am curious to know how long you have been working on these gymnastic moves. Are you a climber?
I think, your biggest gains will come from getting more flexible; especially in your hamstrings and shoulders (for v-sit, handstand, and in the near future press to handstand). Just look at the “Joint preparation and flexibility†sub-forum on this board; tons of very good advise.
I disagree with the suggestion for you to go back to the advanced frog stand for learning the planche. That is not going to do anything for you. From what I can see, you are more than ready for the tucked planche, but should focus on learning how to lean into it and being more systematic about your training. Here is a good thread:
viewtopic.php?f=13&t=6448&hilit=planche+lean
Also read about nutrition and programming here on the Board. There is a lot more than you really need but you can pick and choose. Have fun and keep us posted on your progress with more videos.
No i'm not a climber, i did some climbs but nothing serious, but it was a good training for the oap. About the flexibility, yeah i should train it, but to be honest, i'm really lazy for this, but i must start doing it.
I've been training on rings for, maybe one year, and at the bars maybe 3. I know my weakest point are the shoulders ( or maybe triceps ) because i still cannot do a full rom handstand pushup!!
Thank for you answer!
Regards.
I think that both planche comments are accurate.
I do think that playing with longer straight arm frog holds will be good for you, because it will (or should, if done correctly) teach you where you should be in a proper tuck planche. You currently try to lift your hips by arching your back, but you should be able to lift your hips by leaning a little more forward and pressing through the shoulders, chest and arms. The arching will not help.
You are definitely strong enough to be working on tuck planche stuff, and don't worry about your hips not staying as high as your shoulders right now... you need to TRY to get them there all the time, but that effort is what counts. Over time you will see progress in that area.
I would do both. They are for different reasons, but together I think that adv. frog + tuck planche work will be better for you than either alone.
Thank you! i also do some leans with feet on the ground and hands in maltese position, for 2 reasons: more streng in biceps and because i feel an strange pain in the right forearm.