uros Posted October 13, 2012 Share Posted October 13, 2012 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 doone.Is it so important to do the fsp first ?Please someone respond .Sory about my bad english. Link to comment Share on other sites More sharing options...
Biren Patel Posted October 13, 2012 Share Posted October 13, 2012 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? Link to comment Share on other sites More sharing options...
Vincent Stoyas Posted October 13, 2012 Share Posted October 13, 2012 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. Link to comment Share on other sites More sharing options...
uros Posted October 14, 2012 Author Share Posted October 14, 2012 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. Link to comment Share on other sites More sharing options...
Martin de Jesus Ponce Robaldino Posted October 14, 2012 Share Posted October 14, 2012 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.. Link to comment Share on other sites More sharing options...
FREDERIC DUPONT Posted October 14, 2012 Share Posted October 14, 2012 FSB?? Did you mean FBE? :?: Link to comment Share on other sites More sharing options...
Martin de Jesus Ponce Robaldino Posted October 14, 2012 Share Posted October 14, 2012 FSB?? Did you mean FBE? :?:haha, i have a finger mistake XDyes, i was refering to FBEanyway, everything deppend on what are your main goals =) Link to comment Share on other sites More sharing options...
uros Posted October 15, 2012 Author Share Posted October 15, 2012 doing fsp first will reduce my abillity for fbe and i am worried of not seing any progres with fbe. Link to comment Share on other sites More sharing options...
Coach Sommer Posted October 15, 2012 Share Posted October 15, 2012 ... 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 Link to comment Share on other sites More sharing options...
FREDERIC DUPONT Posted October 15, 2012 Share Posted October 15, 2012 (...) 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! Link to comment Share on other sites More sharing options...
Mats Trane Posted October 15, 2012 Share Posted October 15, 2012 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! Link to comment Share on other sites More sharing options...
uros Posted October 15, 2012 Author Share Posted October 15, 2012 thank you for the coments,it helped me a lot. Link to comment Share on other sites More sharing options...
uros Posted October 19, 2012 Author Share Posted October 19, 2012 my goals are to achieve planche,front lever,OAC.What routine should i follow to achieve these goals? Link to comment Share on other sites More sharing options...
Stefan Hinote Posted October 20, 2012 Share Posted October 20, 2012 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 progressionsFor 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. Link to comment Share on other sites More sharing options...
Blairbob Posted October 20, 2012 Share Posted October 20, 2012 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. Link to comment Share on other sites More sharing options...
Stefan Hinote Posted October 20, 2012 Share Posted October 20, 2012 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. Link to comment Share on other sites More sharing options...
uros Posted October 21, 2012 Author Share Posted October 21, 2012 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. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now