EPTStrength? Or more specific goals?
Bodyweight Training - Page 5
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Necosarius
Sweden4042 Posts
Strength? Or more specific goals? | ||
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AndyJay
Australia833 Posts
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eshlow
United States5210 Posts
No like.... are you training for back lever, front lever, planche, handstand pushups? It matters because those are specific exercises you are going to integrate with whatever lifting goals you have like bench press or whatever else. | ||
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unknown.sam
Philippines2701 Posts
i've just tried out the basics for the planche, L-sit and front lever routine is as follows (in order) - plan on doing these MWF or MWSat l-sit (tuck hold): accumulate 60 secs (just did 10 sets of 6 secs) front lever (tuck front lever): failed last session planche (frog stand): accumulate 60 secs (just did 4 sets of 15 secs) i'm doing ok so far with the frog stand and the tuck hold altho i must admit my arms and core are absolutely fried after doing the tuck hold. tuck front lever on the other hand is just crazy hard. first day (monday) i tried it i only managed like 2 sec and then i failed the succeeding 3 attempts cause i was just so gassed. then the next workout day (wednesday) i couldn't even manage one  should i be doing hanging leg raises first? or something easier cause i can't do those either lol. any suggestions? furthermore, are there any other exercises i should add in like handstand and/or back lever? edit: oh and my goals are to get better at those movements and to improve strength. | ||
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4thHatchery
Finland125 Posts
Edit: How competent are you with pullups? Or rows? Those could be helpful for FL. When I'll be able to restart training fully I'm going to go through all these basic things before adding in gymnastic skills/isometrics. | ||
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sob3k
United States7572 Posts
On February 02 2012 23:20 unknown.sam wrote: after a long hiatus i've decided to try my hand at bodyweight training. i've just tried out the basics for the planche, L-sit and front lever routine is as follows (in order) - plan on doing these MWF or MWSat l-sit (tuck hold): accumulate 60 secs (just did 10 sets of 6 secs) front lever (tuck front lever): failed last session planche (frog stand): accumulate 60 secs (just did 4 sets of 15 secs) i'm doing ok so far with the frog stand and the tuck hold altho i must admit my arms and core are absolutely fried after doing the tuck hold. tuck front lever on the other hand is just crazy hard. first day (monday) i tried it i only managed like 2 sec and then i failed the succeeding 3 attempts cause i was just so gassed. then the next workout day (wednesday) i couldn't even manage one should i be doing hanging leg raises first? or something easier cause i can't do those either lol. any suggestions? furthermore, are there any other exercises i should add in like handstand and/or back lever? edit: oh and my goals are to get better at those movements and to improve strength. If you are having a hard time with front level progressions just tuck more and do as much range of motion as you can, curl up in a ball and hold that with as close to your shins being parallell to the ground as you can. I think pretty much anyone should be able to get inverted and then lower through the tuck lever position. Also just work on normal pullups will help with the skill a lot. | ||
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eshlow
United States5210 Posts
Sometimes it's hard for people to jump straight into front lever and planche. Also, handstand work as already stated would be good too | ||
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unknown.sam
Philippines2701 Posts
On February 03 2012 03:06 4thHatchery wrote: Maybe switch out the front lever altogether and replace with back lever training for now if you're struggling hard? I would also recommend adding in the handstand work. Edit: How competent are you with pullups? Or rows? Those could be helpful for FL. When I'll be able to restart training fully I'm going to go through all these basic things before adding in gymnastic skills/isometrics. it's been like almost a year since i did any consistent exercise but i can still do 3x5 pull ups albeit it's quite a struggle. On February 03 2012 05:45 eshlow wrote: Add in some general dips, pullups, row, possibly hspu or other progressive pushup variation type general strength would help. Sometimes it's hard for people to jump straight into front lever and planche. Also, handstand work as already stated would be good too should i just drop the front lever progressions all together while i get myself up to speed with pull ups, dips, handstand work? i know you said add in those exercises but it just seems like a lot of volume if i do those in conjunction with front lever work. | ||
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AndyJay
Australia833 Posts
Taken from http://gymnasticbodies.com/forum/viewtopic.php?f=18&t=5265 - static hold: 60 sec plank 60 sec reverse plank 60 sec arch hold 60 sec hollow hold 60 sec support hold 60 sec dead hang 60 sec handstand 60 sec inverted hang 60 sec L-sit tuck - FBE push ups - rows (horizontal) dips - pullups (vertical) handstand pushups - ring curl (inverted) I've been doing that for a couple of weeks and I think I can do it all now except for the handstand (against a wall) which I can only hold for 30 seconds (but when I started it hurt to do 10s). | ||
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eshlow
United States5210 Posts
On February 03 2012 19:15 unknown.sam wrote: it's been like almost a year since i did any consistent exercise but i can still do 3x5 pull ups albeit it's quite a struggle. should i just drop the front lever progressions all together while i get myself up to speed with pull ups, dips, handstand work? i know you said add in those exercises but it just seems like a lot of volume if i do those in conjunction with front lever work. No, if you can complete the 4x15s front lever work (in that amount) then that's fine. Just add a couple of sets of some of the general work on to supplement the front lever work. On February 03 2012 21:30 AndyJay wrote: I'm probably a tad ahead of you because I've been doing weights for a while so I have some strength and can bang out 10 chins / 30 push ups / 10 dips but I'm still an absolute begginner in terms of bodyweight stuff but this is what I've been doing. Taken from http://gymnasticbodies.com/forum/viewtopic.php?f=18&t=5265 - static hold: 60 sec plank 60 sec reverse plank 60 sec arch hold 60 sec hollow hold 60 sec support hold 60 sec dead hang 60 sec handstand 60 sec inverted hang 60 sec L-sit tuck - FBE push ups - rows (horizontal) dips - pullups (vertical) handstand pushups - ring curl (inverted) I've been doing that for a couple of weeks and I think I can do it all now except for the handstand (against a wall) which I can only hold for 30 seconds (but when I started it hurt to do 10s). If you're having trouble with body positioning a bunch of that is a good idea. If not, then I don't think all of it is really needed. Properly done handstand work, ring support work, and L-sit should facilitate enough good core positioning, however, the arch and hollow holds are probably the things should be added next there. Nothing wrong with doing all of it I guess if that's the way you want to warm up. I prefer more pure wrist/shoulder mobility work though AS the warm up, coupled with the skill work which will facilitate better body positioning then workout and the workout should facilitate good body positioning as well. | ||
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unknown.sam
Philippines2701 Posts
On February 03 2012 22:51 eshlow wrote: No, if you can complete the 4x15s front lever work (in that amount) then that's fine. Just add a couple of sets of some of the general work on to supplement the front lever work. i think there's been some misunderstanding. the 4x15s i mentioned was for planche work (frog stand). i can't do more than 2 seconds of tuck front lever. | ||
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eshlow
United States5210 Posts
On February 04 2012 09:21 unknown.sam wrote: i think there's been some misunderstanding. the 4x15s i mentioned was for planche work (frog stand). i can't do more than 2 seconds of tuck front lever. Oh, oops. Yeah, then definitely work on some rowing/pullups to gain strength. Perhaps tuck back lever if you feel comfortable with it | ||
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Necosarius
Sweden4042 Posts
On February 02 2012 21:51 eshlow wrote: No like.... are you training for back lever, front lever, planche, handstand pushups? It matters because those are specific exercises you are going to integrate with whatever lifting goals you have like bench press or whatever else. Right now I'm focusing on planche and L-sit, stuff that I can do on the floor. I may buy some rings/a pullup bar and work on front lever. But I would also like to work on squats, DL, BP and OHP. There is just so many BW exercises I want to try | ||
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eshlow
United States5210 Posts
On February 04 2012 21:23 Necosarius wrote: Right now I'm focusing on planche and L-sit, stuff that I can do on the floor. I may buy some rings/a pullup bar and work on front lever. But I would also like to work on squats, DL, BP and OHP. There is just so many BW exercises I want to try Hahah, that's fine. Just make sure you try to keep anything you do balanced -- for every bodyweight push have a bodyweight pulling exercise ALso, once you narrow down your goals more then focus your routine on that. SS works well because you're doing squats every session -- if you narrow and focus down your goals you can work toward them faster and get stronger more quickly. | ||
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unknown.sam
Philippines2701 Posts
On February 04 2012 10:04 eshlow wrote: Oh, oops. Yeah, then definitely work on some rowing/pullups to gain strength. Perhaps tuck back lever if you feel comfortable with it yeah tuck back lever is something i can work on. tried a few runs yesterday and it's easier than its front lever counterpart but still pretty hard. btw, how often should/can i be training handstands? | ||
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eshlow
United States5210 Posts
On February 05 2012 00:25 unknown.sam wrote: yeah tuck back lever is something i can work on. tried a few runs yesterday and it's easier than its front lever counterpart but still pretty hard. btw, how often should/can i be training handstands? If you feel fresh enough to do it you can train handstand everyday. Most of the time, I would say most people should start off with 3-4x a week and slowly work their way up to 5-6 if not 7 days a week. Handstand is more of a skill once you build the necessary strength and so more practice (if fresh) is better | ||
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unknown.sam
Philippines2701 Posts
 for handstand work, since i'm supposed to be in that hollow position, i'm assuming shoulders should be shrugged? would wall walks also be ok to add in this early into training? when doing german hangs, i'm assuming shoulder blades need to be tight (make them touch each other)? and how long should my german hangs be before i can actually think about any BL work? thanks a bunch! | ||
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eshlow
United States5210 Posts
On February 06 2012 19:36 unknown.sam wrote: just a few more noobie questions for handstand work, since i'm supposed to be in that hollow position, i'm assuming shoulders should be shrugged? would wall walks also be ok to add in this early into training? when doing german hangs, i'm assuming shoulder blades need to be tight (make them touch each other)? and how long should my german hangs be before i can actually think about any BL work? thanks a bunch! Yes, shoulders shrugged You can if that's in your goals... wall walks can be useful to get used to being on one hand and feeling balance. But it's better if you have a freestanding HS first Tight shoulders is fine. If you're looking for the stretch you can relax everything once you're used to it. German hangs in and out of the position are just prep. No need to learn to hold it for any significant amount of time except as a stretch; it's good to move in and out of the position to get some strength from that. But anytime you feel you can start to develop BL that's fine. | ||
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hoppipolla
Australia782 Posts
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eshlow
United States5210 Posts
On February 09 2012 09:37 hoppipolla wrote: How's Convict Conditioning for bodyweight? I'm a cross country runner so my cardio's decent but I'm a bit underdeveloped in the upper body. And I'm talking about this routine http://i.imgur.com/ufChH.jpg. Sure, it's a decent alternative, though the programming leaves a bit to be desired in terms of strength and muscle mass gain | ||
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