Steady State Routine critique

[Eddie Acosta]

Hi,

I 've gone over Coach Sommers' book a few times and I'm hoping someone can give me some constructive criticism about my routine. I've put together a routine based on the Steady State Cycle. I'm a bit unsure of certain things; like integrating fundamental static positions paired off with fundametal bodyweight exercises but here it is:

4 days per week program followed for 6 to 8 weeks: Monday,Tuesday,Thursday, and Friday are training days. Each day has a different pressing, pulling, core and leg exercise for 3 sets of 3 to 5 reps that's preceded with a static hold for time (3sets, 6 seconds). I'm supersetting an FSP with an FBE for 3 rounds and then moving on to the next pair

I intend on changing my routine after 8 weeks. I'm a bit confused with the Steady State training cycle. I'm not sure if the static holds are placed properly within the program or if I need this amount of variety for each day. I have various goals that I'd like to reach within a 6 month range - Front Lever, Back Lever, Planche - straddle and Straddle L - parallel barl. Any input would be greatly appreciated. Thanks

Workout #1

Advanced Frogstand - 3s - 6 seconds

XR Bulgarian - 3s x 3-5r

Back Lever Flat Tuck - 3s - 6 seconds

XR Pull Ups Bulgarian L - 3s x 3-5r

Straddle L Parallel Bar - low - 3s - 6 seconds

German Hang - 3s x 3-5r

Front Lever Flat Tuck - 3s - 6 seconds

Deck Squat - 3s x 3-5r

Workout #2

Advanced Frogstand - 3s - 6 seconds

XR Psuedo Planche Push Ups - 3s x 3-5r

Back Lever Flat Tuck - 3s - 6 seconds

Front Lever Rows Tuck - 3s x 3-5r

Straddle L Parallel Bar - low - 3s - 6 seconds

V-ups - 3s x 10r

Front Lever Flat Tuck - 3s - 6 seconds

Single Leg Squat - 3s x 3-5r

Workout #3

Advanced Frogstand - 3s - 6 seconds

Headstand Push ups - 3s x 3-5r

Back Lever Flat Tuck - 3s - 6 seconds

Wide Grip Pull Ups - behind neck - 3s x 3-5r

Straddle L Parallel Bar - low - 3s - 6 seconds

Reverse Leg Lift - 3s x 3-5r

Front Lever Flat Tuck - 3s - 6 seconds

Arch Ups - 3s x 3-5r

Workout #4

Advanced Frogstand - 3s - 6 seconds

XR Psuedo Planche Push Ups - 3s x 3-5r

Back Lever Flat Tuck - 3s - 6 seconds

XR Muscle Up - kipping - 3s x 3-5r

Straddle L Parallel Bar - low - 3s - 6 seconds

Hanging Leg Lifts - 3s x 3-5r

Front Lever Flat Tuck - 3s - 6 seconds

Deck Squat - 3s x 3-5r

[matthew.percussion]

Most of your programming looks good. However your workout #3 has RLL and Archups both are lower back exercises. Maybe replace RLL with HLL?

That's all I got for you.

-Matthew

[Eddie Acosta]

Thanks for the input Matthew

[Noxxs]

So how is it going with your routine so far? I have to admit that i've hijacked it about four weeks ago as I'm about the same level as you are. Havent yet tried another max test but the static positions seem to go easier now than at the beginning.