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Deins Drengers

New To Gymnastics ( Asking Some Questions)

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Deins Drengers

Hi there !

This is my first post here, please dont hate on me.

Ive alaways been a big fan of Male gymnasts and very impressed about their capabilities.

So one day i decided to drop modern weight lifting and to do some gymnastics.

But the sad thing is that the place where i live has no rings - I do my training at the gym ( using parralel bar and a pullup bar )

What im doing is :

Warm-up ( where the primary target are the joints)

Some static exercises for : Front lever, Back lever, planche, L-sit, Handstand work ( i checked some progression videos )

Bodyweight exercises like:

Pullups

inverted pullups

bar dips

bench dips

pushups

Wall HSPU

hanging leg raises

V - crunches

bridges

BW squats

etc.

i have made 3 different workouts mixing the exercises there but i do full body workout ( which means that my workout contains pulling, pushing, legs, core)

Working out 3 days a week. ( my workout is aprox 2-3h )

Does this seem like a decent plan to you guys ?

Im doing all of the static exercises after my warmup and then proceed to the Bodyweight ones, is that ok ?

Any opinions or advices ?

Oh, and btw im using Joshua Naterman's pull-up program which i found out in this forum.

Thank you!

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Mats Trane

What are your goals?

I would recommend setting some long term and short term goals, the more specified the better.

Get the book.

Get rings. Not a must but I would say its one of the best upperbody workout tools that one can get.

Personally I do most of my workouts at home. The main tools are:

Rings

Pullup bar

A wall

The floor

As for the exercises you listed, they look fine but again what are your goals?

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Nyikhaj

I think 2-3hours of strength training is too much. At least for me. My strength training lasts 30-50 minutes.

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Deins Drengers

What are your goals?

I would recommend setting some long term and short term goals, the more specified the better.

Get the book.

Get rings. Not a must but I would say its one of the best upperbody workout tools that one can get.

Personally I do most of my workouts at home. The main tools are:

Rings

Pullup bar

A wall

The floor

As for the exercises you listed, they look fine but again what are your goals?

Well the problem is that i dont have a place to put the rings

My goals arent anything new :

One arm Pull-up

Planche

Front Lever

Back Lever

Full Range of motion Handstand push-ups

And some nice Hypertrophy

And ofc overall Strength

Leg splits

What do you think?

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Daniel Burnham

I would take a look at the kilroy template. It will have a good way to plan the exercises.

N is right 2-3 hours for a strength workout is a very long time. I train for 3 hours a day and do nearly two hours of apparatus before I do dedicated strength training. Keep the workouts simple and short for now.

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Deins Drengers

I would take a look at the kilroy template. It will have a good way to plan the exercises.

N is right 2-3 hours for a strength workout is a very long time. I train for 3 hours a day and do nearly two hours of apparatus before I do dedicated strength training. Keep the workouts simple and short for now.

So the Static exercises and the Bodyweight exercises are both considered strength training, right ?

I do 30 minutes of static exercises and about 30 - 40 mins pulling / pushing exercises ( rest between sets is about 2 min )

The other time is warmup and core exercises.

Yeh, the thing with Killroy program is that i dont have the rings - to make things worse i dont have a place to set the rings.

Thats why i am a bit disabled at this point

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Daniel Burnham

you can do kilroy without rings.

If you want another option you can do what I call the gymnastics split.

Pushing/Pulling day

core/legs day

Pushing/pulling day

no need for the pushing and pulling exercises to differ between the days. Although you can change plane if you want. You will just progress slower on the selected exercises.

As for the length 30:

Do warmup in about 10 minutes.

shorten set times between statics

Then limit the other exercises to 2 or 3.

That should take it down to maybe a little over an hour.

Make sure you are doing prerequisites if you just started. Its a mistake to jump into the FSP's without working on them.

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Blairbob

2-3 hours+ is pretty normal for me, be it olympic weightlifting or gymnastics. Just something I'm accustomed to.

However, if I was just working strength and conditioning; an hour or less is quite manageable.

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Deins Drengers

you can do kilroy without rings.

If you want another option you can do what I call the gymnastics split.

Pushing/Pulling day

core/legs day

Pushing/pulling day

no need for the pushing and pulling exercises to differ between the days. Although you can change plane if you want. You will just progress slower on the selected exercises.

As for the length 30:

Do warmup in about 10 minutes.

shorten set times between statics

Then limit the other exercises to 2 or 3.

That should take it down to maybe a little over an hour.

Make sure you are doing prerequisites if you just started. Its a mistake to jump into the FSP's without working on them.

Im sorry, but what are prerequisites ?

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Rik de Kort

Check out the sticky in the getting started forum.

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