Progressing

Hi Everyone,

Just a quick question about progressing through both the static holds and the strength exercises. At the end of the book Coach Sommer gives the formula for progressive the holds which is great. Also mentioned is keeping a routine for 12 weeks to condition your body before moving on. The question I have is:

1. What happens if you find certain exercises or holds progressive faster than others. For example I think my front lever is behind my other holds even though I'm training them all evenly. Should I spend more time on this hold and keep progressing the others ones? That's really the same for the Body weight strength training as well... For example at the moment i'm sure my chest is ready to move on from XR pushups (normal) on week 6 however should I wait till week 12?

Any insight on this would be appreciated.

Thanks

Hi thanks for the response. I understand this for the FSP however what about the FBS when i'm finding some exercises too easy? For example the rating 1 exercises? Is it recommending to waiting 12 whole weeks before progressing to rating 2 exercises?

Eg. XR push-ups to Bulgarian push-ups?

Thanks, I'm still a bit confused though. Totally understand about the FSP and will ensure to follow the SSC for that. However can I move up FBS exercises within the SSC when they become too easy? I guess there's pros and con for this. Perhaps it's better to say for 12weeks even with the FBS exercises because 12 weeks should be sufficient to progress ALL the exercises (E.g. pull ups, push ups, rows, etc) at an even rate so that nothing lags or gets ahead of the other exercises. If i do wait for the 12 weeks should i move to an exercise that i find difficult but doable to perform or continue to progress through everything? For example I think the bulgarian push-ups may still be too easy should i still do them or move on?

What's the best practice here?

Thanks!

Think about your FBE and FSP programming as two different things. For the FSP's you use the steady-state cycle.

For the FBE's, typically linear progression (move along as you can) is recommended. If I remember correctly the Killroy program starts out with an FBE variation you can do 3x3 of and then works up to 5x5 before trying the next element in the progression.

Just don't rush things. As Coach says: "Make haste. Slowly."

Rik de Kort said:

Think about your FBE and FSP programming as two different things. For the FSP's you use the steady-state cycle.

For the FBE's, typically linear progression (move along as you can) is recommended.

Yes, this is what I'm doing too.