Which Static Positions Are Critical For A First Program?

[Jeremy]

I'm planning my first program based on a Mon, Wed, Fri schedule and wanted to know which are the most important of the 6 static positions in the GB program.

I know, they're ALL important and it's impossible to outline a specific program perfect for everyone.

But having said that, is there not an order of importance. What are the priority static positions to build the physical structure in the most rounded way possible as basis for the later phases of the program?

Personally, I am concerned about over-training so don't want to start with all 6 static positions. I figure the planche is a good for a pressing hold; V-Sit is the optimal core/hip flexor hold. Manna is advanced and can be added later. But having made those decisions, which should be prioirity, Front Lever or Back Lever?

Any ideas, thoughts, or opinions?

Thanks,

[Joshua Naterman]

Handstand

Hollow plank

Hollow hold

PB support (becomes PB L-sit and XR support)

Invert hang with hollow body

Arch hold

[Jeremy]

Hi Josh, those are pre-reqs, right? So the start is to do those for 60s each. Also need wrist prep. After that, move on to GB statics?

[Joshua Naterman]

First master those. Do them for at least a month for 3-5 sets each. I personally recommend that, with the exception of handstand, you just train each set to failure. Keep proper body shape, and hold it until you lose it involuntarily AND cannot gain it back. If you lose it momentarily but can regain it, that's fine. Regain proper shape and continue the hold.

For handstand development, learn to lift your arms off the ground while you lay on your stomach, without arching your back at all. This is very difficult at first for most everyone (especially me, this is a maximal effort and I can't even get my arm off the ground if my back isn't arched).

The reason is that if you start training handstands with closed shoulders you'll have a pretty hard time learning how to open them without doing this. I'm not saying it can't be done, but this has done more to teach me proper muscle activation than anything else. It also builds the strength and mobility you need. My muscles and ligaments that prevent the full shoulder flexion are the resistance band I work against so it really is strength work as well.

Over time I will have it down, and then I will deal with proper wall handstands.

It's taken a long time, but I've finally internalized the fact that I need to develop the abilities that allow a proper handstand before I actually start training the handstand directly with any particularly large amount of effort or volume. I recommend a similar type of effort for the HS prep element.

I started doing this about 2 months ago and I'm not horribly regular with it but even so there have been noticeable benefits.

Then I ran across this in a circus manual that was linked to by one of our newer members, and they had the same thing. Somehow, seeing that drill in the circus manual, and reading their insistence that open shoulders be achieved before putting any real work into handstand training, helped a lot. I guess it's nice when you know a whole community of specialists seem to hold this idea in high regard.

You should also spend a LOT of time on pike stretches. Everyone is different, but just like when I was younger I am finding that my best flexibility gains come from frequent long duration stretches just before the beginning of hard end-feel.

hard end-feel is when you hit the point where you no longer move any further into a position, but can still build up more tension as you try to do so.

That stuff together is my overall best recommendation to you. As you achieve 3-5x 60s with 60-80s of rest between sets (basically make pairs and do them, like plank and arch hold, hollow hold and inverted hang, PB support and HS prep drill), you can move on to the next stuff.

I'm not saying you shouldn't do push ups and pull ups or whatever, but make the above training your priority as your "serious work" and do balanced work for the rest of your body for fun in whatever way you enjoy. As you get stronger and move through the steps, you can transition into more and more of your serious work becoming fun with the gymnastics.

[Finn Frank]

For anyone who hasn't seen this manual yet, here is the link http://www.fedec.eu/datas/files/m6%28uk%29.pdf

There is a lot of nice stuff on the Fedec website http://www.fedec.eu/resources.1637.html

It's nice to see Joshua endorsing this idea. I must say this is something I really struggle with! It really should by my main focus now because it has such a huge impact on handbalancing and the landing/take-off phase for trampoline where you need to keep your arms straight above your head, at the moment no matter how hard I squeeze they bend a lot.

If you have any suggestions on programming this HS prep element it would be appreciated! Hold this one to failure as well?

[Nyikhaj]

... I personally recommend that, with the exception of handstand, you just train each set to failure...

Josh! Could you explain me your above suggestion? Is it science or own experience or both? (Sometimes I do them to form failure, but I have thought it is a cheat. )

Thanks in advance.

[Nic Branson]

Just don't hold it past where your form breaks down. Training bad form is never smart.

[Mats Trane]

For handstand development, learn to lift your arms off the ground while you lay on your stomach, without arching your back at all.

This is a keyexercise! Doit alot! I do them holding a stick in my hands (shoulderwidth apart).

[Joshua Naterman]

Just like Nic said, only go to where your form fails and you are unable to correct it.

 

That is failure, because the muscles that are relied on to hold the position can no longer do so, and the ones that fail will get the strongest adaptation to exercise, which means you get stronger exactly where you need the strength the most. Our bodies are just cool like that

 

This is based on science, which I have linked up for someone in some other thread recently. I am sure someone here will know which thread that is.

 

In short, failure ensures maximal fiber recruitment. This in turn causes a larger training effect.

 

Mats has a great idea with the stick. I press a box between my elbows, but I will probably benefit more from the stick version at this point in my development. The box is more like a ring HS in that you have to press the arms together as well as everything else you do, so it is more complicated.

 

Again, go to failure with this one. 3-5 sets.

 

Because these are primarily isometric positions, you aren't doing much muscle damage. That enables you to do these quite frequently, at least 3x per week and in some cases 6-7 days per week as endurance and work capacity builds over time. This should always be a personal judgement call, your body will tell you when you need a day off or just 1 set instead of the 5 you planned on.

[ADRIANO FLORES CANO]

Great information that has been provided in this thread... OP should be fascinated.

 

Thanks for that guide.

 

Great comunity!

[Blairbob]

 Handstand

 

 hollow/arch. plank is just a form of hollow IMO

 

 L - tougher for noobs

 

 basic hangs and support. Hang with a straight body, inverted. Straight arm support in plank and PB support.

 

 Bridge/Pike/Straddle: these aren't really pre FSP but basic positions.

 Goblet squat that will lead to SLS.

[Jusaha]

For handstand development, learn to lift your arms off the ground while you lay on your stomach, without arching your back at all. This is very difficult at first for most everyone (especially me, this is a maximal effort and I can't even get my arm off the ground if my back isn't arched).

I've been working on this by lying on my back, touching my lower back to the floor and extending my arms while holding a small weight. Will this achieve the same results, or it's different because my muscles aren't being flexed and the weight is just pressing them down?

[FREDERIC DUPONT]

Handstand

Hollow plank

Hollow hold

PB support (becomes PB L-sit and XR support)

Invert hang with hollow body

Arch hold

 

 

First master those. Do them for at least a month for 3-5 sets each. I personally recommend that, with the exception of handstand, you just train each set to failure. Keep proper body shape, and hold it until you lose it involuntarily AND cannot gain it back. If you lose it momentarily but can regain it, that's fine. Regain proper shape and continue the hold.

 

 

? Has the SSC protocol been changed, or is it something entirely different?

[Deins Drengers]

That stuff together is my overall best recommendation to you. As you achieve 3-5x 60s with 60-80s of rest between sets (basically make pairs and do them, like plank and arch hold, hollow hold and inverted hang, PB support and HS prep drill), you can move on to the next stuff.

 

Hi Joshua !

 

I have a question here.

By pairing those exercises you mean - I do a 60s plank and then with no rest do a 60 sec arch hold ( And this is 1 set ) and then i rest for 60 sec and perform 3-4 more sets just like that, and then i move one to hollow hold and inverted hand pair. Did i get it right ?

 

Also i would like to ask can i do inverted hang on paralel bars? ( I dont have the still rings )

And will my head explode when it will be upside down for a long time ? ( during Wall Handstands and inverted hangs)

[Joseph Fradelakis]

replace handstand drill with this:

 

Front Body Line Drill + lift stick off the floor / hold 60 sec

(Lie on your stomach with arms overhead grabbing a stick in a shoulder width, or a bit wider if impossible. Contract your butt and abs and tilt your pelvis forward – and take your belly  off the floor without taking your ribs off the floor nor your thighs. Leave your nose lightly touching the floor and lift the stick off the floor with locked elbows. If impossible, widen your grip slightly. Hold the position for time without letting your stomach touch the floor nor the stick.)

[Chris Hansen]

For handstand development, learn to lift your arms off the ground while you lay on your stomach, without arching your back at all.

As a side note, my PT recommended something like this for my shoulder therapy. He has me doing it one arm at a time.