My training help,please!!!

[colcio]

HII am 31 year old,185 cm high,90 kg.I decided to use some gymnastic exercises for my off season wrestling conditioning.I set myself few goals with gymnastics ,Most important:i would like to do iron cross,and hand stand push-ups (free),less important goals are to do front lever and planche one day.Can anyone tell me if my programme will get me there?

Do I miss some exercises,am i doing too much ,too little,sets? reps?

Please help.

Here's my programme

Monday (havy pull,lighter push)

1-Muscle-ups 4x4-5 (weighted)(bar)

2-Pseudo Push-ups 3x8-12 (hands on med balls legs on swissball)

3-Assissted iron cross 4x4-5

4-One hand push-ups 3x8-12

5-L-chin ups 4x4-5(weighted)

6-Hand walking 3x20m

7-Dragon flagor candle sticks) 3x6-8

8-Side bends on swiis ball 3x8-12(weighted)

9-Free Hand stand 3x20seconds (20 sec is all i can manage)

10-Tuck front lever 1x1min

Tuesday

1-Wall assissted pike press 3x8

2-Horisontal leg raises(bar) 3x8-10

3-Leg back extensions on pommel horse3x8 (trying to move to the edge with my chest as close as i can so it is more difficulte)

4-V-ups 3x12-15 (weighted)

5-Glute-Hamstrings extensions 3x4-6

6-Single leg squats(pistols) 3x6-8 (weighted)

Wensday (heavy push light pull)

1- Wall HSPU 4x4-5 (weighted)

2-Assissted iron cross 3x6-8

3-Pseudo push-ups 4x4-5 (weighted) legs raised on box or wall

4-Pull-ups 3x6-8 (weighted)

5-Dips 4x4-5 (weighted)

6-Horisontal pulls 3x8

7-Abb Wheel(or I use rings) 4x4-6

8-Leg twists 3x8-10 (hanging from a bar,legs streight and vertical)

9-Free hand stand 3x20sec

10-Frog stand 1min

Thursday

On thursday I do some wrestling specific exercises,pummeling,turkish get-ups etc.quick circuits,takes me 25 min.

Saturday

1-Free Pike extensions 3x3 that's all i can manage

2-Free HSPU attempts,head to hand stand,that's all i can manage now)

3-Human Flag 3x10 sec each side

4-Tuck planche 3x 20sec(legs on swissball:)

5-Advanced tuck front lever 4x15 sec(with this one my core feels strong and could last more then 15 sec,it's my hands that give up)

6-Hand stand 3x 20sec.

I also chenge some exercises every 6 weeks e.g.I do dips on rings instead of ordinary or i use pareler bar,Pseudo push ups I do on rings instead of floor etc.

In the evenings I train wrestling.

I appreciate any help,especcialy from coach Sommer

Dave

Thank you

[sghetti]

If you can keep up with all that volume and still feel fresh, good job.

How do you do free pike extensions?

[colcio]

Hi

thanks for your reply

I meant "pike press" without using assisstance or wall, sorry for not knowing proper terms.

So do you think the volume is too big? After 4-6 weeks I always take an easy week,I feel a bit tired,It would't be that hard if it wasn't for wrestling sessions, on the other hand I'm always afraid I am not doing enough.

I guess gymnasts train twice a day or maybe more as well,is their volume lower for strenght gains?

Thanks

David