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Paul Jacquemin

How To Supplement Circus Skills, Whit Gymnastics Strength Training.

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Paul Jacquemin

Hello. I have been strength training for a little while now but I was not familiar whit the gymnastic bodies training system. I want strength for aerial straps (a circus skill I think most of you is familiar whit)

I downloaded the basic strength book and fell in love whit the way that the progressions of exercises are presented. I have already started my FSP training but I have a couple of doubts whit the FDE. What I was wondering is how do I spread mi routine over this exercises.

Do I do a pushing day, pulling day and core day or do I spread the exercises on the days of the week. More like killroy routine.

Also I would like to know in which days I should spread them because I have my circus class on Sunday.

finally I see most of the routines posted here without any specialized core training. Is it core trained only by statics or is a core FDE necessary. I have a week core, so I think I would need some specialized training in core.

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Joshua Slocum

Many of the strength holds in the basic progressions will work your core. If you have all of the prerequisites laid out in BTGB (such as a 60s plank) you should have a reasonably strong core.

Personally my weekly workout schedule is this:

Monday: skill-focused day (includes light strength)

Tuesday: strength-focused day (includes medium skill work)

Wednesday: recovery-focused day

Thursday: skill-focused day (includes light strength)

Friday: strength-focused day (includes medium skill work)

Sat/Sunday: rest.

I like this schedule because I can use my "fresh" days for working on skills, and on strength days I'm not too fatigued. Then the middle day lets me heal up a little for the next two heavier days. I'd recommend a similar schedule for you if you'll be spending a lot of time on skill development. Do your heavier strength work on Monday and Thursday, rest Friday/Saturday, and use Tuesday/Wednesday for lighter work and/or recovery.

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Paul Jacquemin

Thanks you for the quick reply, I was also wondering in which days do you fit your static training? And when you have a hard strength day do you train everything pushing (horizontal vertical inverted) pulling (horizontal vertical inverted) core(vsit lifts, hll, lower back, oblique’s)?

I really like the schedule I going to stick whit it =)

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emos

If you do object manipulation of some kind then I find that to be excellent inter-set recovery from strength and strength-skill work such as handbalancing. I do a bit of juggling when my handstands start getting tired and it really clears my head out and resets my focus.

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