Tired for FBE

Can i do fbe first in my workouts and than fsp because when i have done it the opposite i couldnt do good quality fbe.

example:when i am fresh i can do 4 weighted pull ups with 40 kg,but when i do the same thing after fsp i can barely do

one.Is it so important to do the fsp first ?Please someone respond .Sory about my bad english.

Yea, it's pretty important that you do the FSP first, considering that you aren't doing embedded workouts. But, FSP is supposed to be something more of a warm up. It shouldn't tax you so much that you are suffering through the FBE's. What are your FSP's along with the sets and hold times? Are you using SSC?

It could be a variety of things.

Perhaps you are rushing into your FSPs. Maybe you should introduce yourself to them with just 2 sets and gradually build up to 4-6 sets.

Another that it could be is that the FSPs are showing a weakness in your scapular strength. So keep with it.

Take a longer break between your FSPs and your FBE and see if that helps. A little eating and recovery drink could also help.

fsp:one leg extended front lever 60s in 4 sets

tucked planche 60s in 4 sets

back lever 60 s in 6 sets

handstand practice 5-10 minutes.

I am using program similar to the killroy 70 but I am doing FBE first and than FSP.

as Shakyamuni said, your FSP should be like your warming up...

But it deppends in a lot of things, obviously deppends on the intensity that you're using with them, as they demand more to the CNS and other systems.

Personally i warm up with lots of mobility and some light sets of my fsp. after that, i usually vary the intensity of my fsp. some days i work low volume but higher intensity, some days the ratio intensity volume is the same, and some other days i work lower intensity and higher volume. almost one day of each in a week, 3 sessions per week. it has helped me a lot to get out when i plateu..

obviously i have to scrifice the intensity of the FSB when i work in a higher intensity/volume of FSP, but when the ratio is lower, then i can work higher loads in my FSB, everythin deppends on how you get used...

hope my comment could help you..

FSB?? Did you mean FBE? :?:

FredInChina said:

FSB?? Did you mean FBE? :?:

haha, i have a finger mistake XD

yes, i was refering to FBE

anyway, everything deppend on what are your main goals =)

doing fsp first will reduce my abillity for fbe and i am worried of not seing any progres with fbe.

uros said:

... doing fsp first will reduce my abillity for fbe and i am worried of not seing any progress with fbe ...

Forgive me for being direct, but do it anyway.

- You are struggling with the FSP work because it is exposing the holes in your physical preparation.

- My own athletes do the majority of their own FSP work early in their workout.

- More experienced GB students are also giving you the same advice.

- If your former format was effective, you wouldn't be struggling with FSP.

- In the long term, more FSP work will accelerate your FBE progress; not undermine it.

Many times the key to making progress is to do what we need to do; not what we want to do.

Yours in Fitness,

Coach Sommer

Coach Sommer said:

(...) the key to making progress is to do what we need to do; not what we want to do.

So true!

It doesn't have to be good or bad, it just has to get done!

Coach Sommer said:

Many times the key to making progress is to do what we need to do; not what we want to do.

Nothing could be more true! I´ve been following GB for 3 years now and still find weak links! Actually finding my weak links makes me happy (difficult to find sometimes). Training them is key for progress!

thank you for the coments,it helped me a lot.

my goals are to achieve planche,front lever,OAC.

What routine should i follow to achieve these goals?

uros said:

my goals are to achieve planche,front lever,OAC.

What routine should i follow to achieve these goals?

I'm sure you would be better off doing the basics, and other progressions since it's more to carry over, but from what I've read I think it's going to be something like this:

L-sit -> planche progressions (frog stand, advanced frog stand, tuck planche, advanced tuck planche, straddle planche, full planche)

german hangs and support hold - > back lever progressions -> front lever progressions

For OAC you could try weighted chins, and then go onto one arm chins + pinky assist from other hand, and then one arm negatives.

Hopefully someone with more experience with this will chime in.

That's not exactly how front lever progressions come. They aren't derived from Back Lever work and having a good german hang before hand. There is a lot more to it.

Suffice it to say, if you are not decent at 360pulls/skin the cats, you aren't gonna get very far on the levers. Especially FL. BL might be able to be pulled off with very little experience if one had good push strength and core strength.

Blairbob said:

That's not exactly how front lever progressions come. They aren't derived from Back Lever work and having a good german hang before hand. There is a lot more to it.

Suffice it to say, if you are not decent at 360pulls/skin the cats, you aren't gonna get very far on the levers. Especially FL. BL might be able to be pulled off with very little experience if one had good push strength and core strength.

That's what I was attempting to get at.

Since I got you here, how do you feel about L-sits before planche progressions. At what duration would L-sit work be sufficient for moving on to planche progressions? I started doing the frog stands, advanced frog stand, and then tuck planche. Tuck planche I've been able to hold for about 15 seconds, but then I started reading about L-sits before planches. I can only hold an L-sit for 20 seconds top, so I've replaced the tuck planches with L-sit work for the time being.

Should i do killroy 70, sstc,fsp+wod or something else if my goals are to achieve front lever,planche and oac?

Curently i can do one leg extended front lever,tucked planche and one arm chin up negatives.