How to design a training schedule

Hey there,

I watched some videos on youtube and read the BtGB book and I really want to get started. Actually I am into strenght training with bodyweight exercises for more than two years, but I didn't stick to my routines for a long time. I changed them over and over again to find out what is the best for me and I ended up with no idea. So now I want to give SSC and FSP and FBE a try. So for the last two years I tried to find a training routine that fits into my other trainings and physical activities. So Yesterday I designed a trainingschedule for myself and think I need some guidance to get everything right.

So my goals are to master a V-Sit, manna, planche pushup, one arm pushup, a one-arm handstand pushup, one arm pullup, muscle up and going from a standing position into a bridge. I also want to learn the back lever and front lever, but at home I have just one pullup bar which very close to the wall and no space to put some rings. So I tested myself on the exercises and here are my records:

tuck L-Sit: 16s

Handstand against Wall: 25

MSH bent: 5s

frog stand: 50s

Pullups:6

Inverted Rows:7

Fingertip Pushups:9

Corner Dips:4

Head Bridges:10

Pistols: 6 each leg

Double Leg Calve Raises of Floor: 80

Bar Hang: 45s

Here is the schedule I designed for myself. I am going the right way to put some skill work in front of the strenght work? I was thinking about changing the pulling and pushing exercises e.g. that I do pullups and pushups on monday and on tuesday rows and dips. And for the skill work I want to if my goal should be to stay in one minute for an exercise. So if I try to improve my L-Sit I devide 60s with 15s and then I do 4 sets for 15s right? Should I do them for every workout?

Monday

AM: 1 hour of Yoga (Flexibility Work)

PM: skill Work (FSP: L-Sit, Handstand, Manna, Planche) / Pulling: Pullups, Rows / Core: Leg Raises / Jumping / Forearms: Bar Hangs / 5km Running

Tuesday

AM: 1 hour of Yoga (Flexibility Work)

PM: skill Work (FSP: L-Sit, Handstand, Manna, Planche) / Pushing: Pushups, Dips / Back: Head Bridges / Calves: Calve Raises / physical activity (Parkour, Cycling, Climbing)

Wednesday

AM: 1 hour of Yoga (Flexibility Work)

PM: skill Work (FSP: L-Sit, Handstand, Manna, Planche) / Pulling: Pullups, Rows / Core: Leg Raises / Squatting: Pistols / Forearms: Bar Hangs / physical activity (Parkour, Cycling, Climbing)

Thursday

AM: 1 hour of Yoga (Flexibility Work)

PM: skill Work (FSP: L-Sit, Handstand, Manna, Planche) / Pushing: Pushups, Dips / Back: Head Bridges / Calves: Calve Raises / physical activity (Parkour, Cycling, Climbing)

Friday

AM: 1 hour of Yoga (Flexibility Work)

PM: physical activity (Parkour, Cycling, Climbing)

Saturday

AM: 1 hour of Yoga (Flexibility Work)

PM: skill Work (FSP: L-Sit, Handstand, Manna, Planche) /Parkour Conditioning Gauntlet + Sprinttraining /Forearms: Bar Hangs / Calves: Calve Raises

So what do you think of the schedule? I am not sure if I am going to overtrain my self with this schedule.

Best regards,

Mike

Skill work can be done up front and cover your warm-up.

I believe that one pure flexiblity session is recommended per week - you're doing 6.

If your goal is super strength, devoting equal effort to becoming super flexible at the same time

may be counterproductive. Stretching can inflict muscle damage that requires recovery time on its own.

If you're not taking that time, you will likely get injured and progress will be halted or progress will stall with

a real risk of backsliding.

Were you already highly proficent in yoga and gymnastics and just "practicing" you perhaps could handle that volume though.

But building up new capacities takes more out of the body, the CNS, PNS the joints, tendons and muscles.

This is not related to anything, but it is nice to see someone else that does parkour here. Recently I found that Olympic lifting is almost a necessity if you want to be able to get huge jumps and impact resistance. If you can get a hold of a barbell you should start doing deadlifts, squat, and continue on to power jerk/ clean.

You may also want to incorporate functional strength parkour stuff like climb ups, wall dips and plyos with your gymnastics and lifting training.