What Comes After Gb Book Progressions?

the title explains the problem. after about 3 years of training i've reached some final steps of GB volume in 5x5 template or isometrich hold template. some example are hspu on free rings hs, or L-sit wide grip pullup to the chest with 5 kg (consider that i do not have access to a rope), circular fl pulls, bulgarian dips on rings , sl pulls (with form equal to youtube video) and more . for some progressions i'm locked cause the current isometrich position. for example in cpp in cannot do fl to straddle pl but only in tuck pl. so i've reached the 5x5 but i have to wait for the rings str planche.

unfortunately this difference was caused byt stupid injuries due to pommel / breakdance practice (sometime i didn't train planche for 6-7 months).

what is possible to do now for the exercises where i've reached the last step? add some weigth to the exercises? maintain the same reps and sets until i'll be at the same level for all the progressions? add more reps to increase joints conditioning? change the tempo? it's the time to move into explosive movements?

 

thanks for your opinions

Alex

I noticed my answer in the other thread disappeared so I will answer again here.

 

Firstly thats some solid work to get to that level.  Congratulations.  

The next thing to work on is the stuff you have already mentioned.  Planche on rings is a great goal when you can get to it.  Honestly I would try to get some kind of access to a rope if you can because it is super beneficial.  At least do the towel substitutions.  I have noticed huge improvement on bicep strength from the rope climbs and the ring skills feel much more solid.  

 

There are very few people done ready for a lot of this but after the book the movements should continue to increase in complexity.  So more multi planar work. Also take more skills to the rings.  After you have done the progressions on the floor most of your conditioning should take place on the rings.  Im assuming you have skills like bowers and such so some of the other more advanced skills might be in your reach.  You could work on cross variations, rolls, and the like. Reverse muscle up is a dream of mine.

 

Straight arm presses are also very important.

 

Adding weight is an option but I would work on more advanced movements instead.  Higher rep for joint prep should be something else that you do and the main strength work should not be replaced with it.  

 

Also adding dynamic movements is good.  The aren't necessarily explosive.  Ive noticed huge improvements even from the very simple dynamic movements I have added to my workouts.  

thanks for the complete opinion. of course after the execution over static support i moved skills as hspu, bowers, dips to planche into the rings BUT the gibbest part of these are locked from the current isometrich position. for example dips to planche; i can't use the straddle but only the tuck.

the real problem is that since 1 years and half  i started to program my training with the plan schedule. so in this way i can control more deeply the progress over a pressing or pulling movement. but now i'm at the point where, for some progressions, there isn't another basic bent arms element in the book.

consider the hspu on free rings. i've mastered the hs in rings before approach to them and it took to me about 1 year and half of constant practice. now 5x5 hspu are vey easy on rings. so if i work on vertical press day...what to do? is just this the problem for me, also for wide grip pullup (i'll use the towel...very good idea).

for some reasons i thougth about crosses but i don't have enough solid str planche on rings. is the last step of Coach series and pre reqs..i don't think there are reasons to skip this, of course i have at least 12 sec of adv tuck but not straddle! 

 

for the rings series i usually ad roll forward, backward..boths with straigth body, or variation coupling back roll to planche (BA), ok kip so tupport, or back kip to support. i'm also working on reverse muscleups in the curl day.

 

so i can clean and perfect those variations and work to adjust the level of the others skills. but if you say that i can insert also inverted press work for inv cross on rings i'll do it!

 

thanks

Alex

It seems that you need to move to a new training plan.  The idea of combining opposite push and pull exercises (like Kilroy)  is no longer beneficial for you.  

 

There are several options.  The first and most straight forward is probably to split workouts into bent arm and a straight arm day.  No longer think about working pull-ups as they are too easy.  Move into "rope climb variations".  You can also drop purely straight pressing exercises and do multiplanar only.  Do you have a hollowback on the rings?  Once you gain more strength a bigger part of your training should become straight arm and you should add dynamic elements.  

 

I typed out an example workout but I realized it needed more work before I post it here.  Ill try to post an example sometime this week.

 

 

You could also alternate dynamic and static strength days.  I believe this is how coach has his athletes train.  I dont really know how to program it unless you have materials like pommel and p-bars and even then I don't think I have enough experience to give you a plan.

 

Dont underestimate dynamic movements like swinging dips or rope climbs or dynamic legs they are a great tool.

yeah maybe a modified approach to training is the best thing to do..

yes of course i can do hbp on rings..

sounds very interesting see and example of a routine..

now another question in my mind is how to schedule the bent arms day. for example in horzzontal plane of pressing i'm doing adv tuck planche push up but i'm not at the end of the progression (i want to achieve at least the straddle pl push up). so i can do them in the bent arms day and maybe use the last step of some progressions (that i can do easily as the hbp on rings or hspu) as joints conditioning?

 

for example

day one - bent arms press pull (hard work only for the steps i have to achieve and joints cond with the easier    exercises)

day two - straigth arms  press/pull (hard work only for the step i have to achieve and joints cond with easier exercises)

day three - ring strength work (cpp + roll + kip)

day four - shoulders work for press to hs (as hspu ladder etc) + dynamic support work (pommel horse etc) +  explosive work

 

of course legs and core works maybe using dynamic exercises as L-sit walks AG walks etc

can be this a sensated solution until the pre reqs for advaned straigth arms elements ar achieved?

 

thanks

One arm handstand work or some other type of skill work

 

Reverse muscle-up on rings. cross. maltese, etc.

 

Pick a circus apparatus like straps, rope, chinese pole and get to work. 

 

Play around and try to come up with some new movements.  Start training artistically as opposed to mechanically.  Having the technical proficiency and strength is a huge advantage prior to starting this kind of training

i'm actually working on reverse muscle up so i can be shift it in the rings days and of course i'm training oah and reverse planche in the breakdance days.

for rope climbing?? maybe...i have to buy it...until i don't have it probabily i'll use towel pullup!

according to your answers i decide to schedule my training in this way, simply i'm maintaining exercises where i have to complete the last step o the GtGB  and then move into more difficult/dynamic movements and SA movements where the steps are completed. the idea is use the last step of the book as a warmp up. also in the warm up i use to train isometrich positions and handstand (on floor and rings) everyday of training

 

monday - expolsive HSPU / Rope climbing or weigthed wide grip L towel pull up + hll var

tuesday - pl push up / fl pullup + core var

wendsday - rest

fthursday - SA work (planche press to hs and iron cross) + sl var

friday - rings strength day (routine with kip/roll/etc) + h body var

saturday - shoulders and press to hs specific work