Because nobody made a new one (part 4 - lever free or planche hard)
Overcoming Gravity - https://thepiratebay.se/torrent/7663751/Overcoming_Gravity_%28gnv64%29
Coach Sommers Mastering GST Series
>Foundation 1+2 and Handstand 1
>Foundation 3+4, Handstand 2 and Rings 1
>Stretch course, Front Split
Pastebin - http://pastebin.com/4hdf1uaP
>Safest Straight-Arm Progression (Steady State Cycles)
>Common Preqs, Video format
>Wrist Prehab and Bodyline Exercises
>Kit Laughlin Wrist sequence (video format of above)
>Rice Bucket Prehab For Wrists
>Bicep Tendon Prep
>Shoulder Dislocates for Mobility
>Proper Scapula Positions For Statics
>Ido Portal Scapula Mobilization
>Ido Portal’s Resources (Mobility, Strength, and Movement progressions)
>Homemade parallette guide
>Greasing the Groove explanation
Beginner weightlifting/gymnastics combined routine
Intermediate weightlifting/gymnastics combined routine
for those of you looking to improve flexibility, check out
I've found it mandatory to have good lower body flexibility in order to progress smoothly in rings L-sit, let alone manna
It is very superficial and has no progressions. All I see is a very easy warm up, nothing really builds strength in a newly gained range of motion.
Good passive stretching, but the programming could be optimized.
For both there is no end goal to work towards, just 1-3 harder stretches.
I try to be brief because the way it is structured it really indicates the lack of depth. The guy is not a professional.
One question, and this is in no sense of hating the program.
I've read the F1, and looking at the exercise these are very basic or baby steps. For me that I'm already focusing on progressions.
Why would I return on doing the basics? Again I'm not hating the program, I just don't feel the emotion of doing it because of the lack of difficulty I can notice by reading.
You would be surprised at how hard some of the progressions are; in terms of form requirements, mobility requirements, no rest and endurance requirements.
I agree that they seem easy but they will make even some of the best crumble. Take a shot and see. Oh, and watch the form of the athlete very carefully.
As an example HBP PE 1 is incline push ups 5 x 15. Some requirements are protracted and depressed shoulders, full range of motion, posterior pelvic tilt and elbows by your side even though it is not explicitly stated.
Endurance will help everyone. Even olympic gymnasts do high rep/hold time work.
But I agree that some of the F1 standards are off for most people.
Another reason the HBH are 5 x 60s is to hammer in correct form on those. Truth is that if you have bad form you will have a hard time building endurance. That is because strength comes best in the most mechanically advantageous position position specific to an exercise.
So, the point is to achieve good form, and I at least know myself well enough to support that. I worked 2 months on push ups before I could perform them right.
>literally too retarded to understand F1 routine
It's supposedly the best one, but I just don't don't fucking understand how the whole fucking thing works man.
Is there some kind of routine for casual plebs like me.
You chose a training cycle where you do all 7 foundation elements in one session, or you break them up into two separate workouts where you do straddle planche, front lever, hollowback press, and rope climb in one workout and manna side lever and single leg squat in the other. look at the intro to H1 for sample cycles if you're doing H1 in conjunction, or just do a sample cycle from the beginning of F1 if not. Each exercise you do has a paired mobility to it which you do directly after completing each set.
You start from the first progression in each exercise, and advance once you hit the mastery requirements for strength and mobility. Use the videos of progressions to reference form, and use the charts (can someone post those charts please?) for reference.
Hollowbody holds are critical for front lever and handstands. I see too many people kicking up into floppy handstands because they don't know how to maintain tension in their handstand because they lack strength in their abdominal area. It's not even about the posterior pelvic tilt, there are many handbalancers who will keep a neutral tilt or even slightly anterior tilt, it's about learning how to stay straight and tense when you're supported in a compromised position.
If you pass the mastery requirements, you can progress past the initial progressions.
Great points, I have felt the same way about these routines. Phrakture is too unqualified to be as arrogant and condescending as he is.
On a separate note
>tfw when I hit my first stalder press
I want to start foundation but don't want to stop lifting, I have decided to do the straight arm progressions from foundation and keep using weights (Bench press, OHP, rows and w/pullups) for bent arm strength, and squats and deadlifts for legs,
I am not sure about how to program all the exercises, this is my current plan
Foundation straight arm (4 movements)
Foundation straight arm (4 movements)
what's your opinion?
>Phrakture is too unqualified to be as arrogant and condescending as he is
I do not care how much experience and knowledge that guy has... No one is qualified to act like that.
Is he still a mod though? I cannot find him there on list of mods.
Good plan but with a little too much volume, especially as you progress to more advanced moves.
At least skip hypertrophy exercises. They are useless for strength development when you have that volume.
You can give it a try, and see if it is too excessive or not.
Learn handstand and bridge first to safely develop handsprings.
Without going to much in dept; 8.
Anyway, I guess I should get free-standing handstand / handstand push ups before even bothering with planche?
I have been doing this shit for ages, but it seems to make zero difference for wrist comfort. I can hold L-sits all day, but even "crow stance" planche progression feels like my wrist and elbows are about to snap.
Can you guys tell me how shit my routine is?
Primary objective is strength/aesthetics, secondary are the skills:
Planche PU prog.
Hanging leg raises
FL row prog.
Barbell curls(not sure about this one, I felt like I had too little biceps work compared to the rest)
Pistol Squat prog.
Hanging leg raises
Schedule is AxBxCxx
Even though BL is a pull it works the exact same muscles as a planche, so you would want to either replace that or put it on push day(rip tendons). Also, if you train for the FL leg raises will become useless since FL hits the core pretty good
besides that ALWAYS do straight arm exercises before dynamic exercises
Handstand before HSPU.
Start with planche leans instead of crow stance.
How good is your planche lean and HS?
You need more bodyline drills, you need more mobility work (if you want HS, manna, SLS and HLL), get a full GH and good planche lean before BL training. Curls are good for elbow prehab.
I would do a 2 day split instead. You only work certain muscle group once a week which is not optimal for strength training.
No, warm up properly and work your elbows (leans and such). It could be nothing but gas release but one never knows.
Yes, if your recovery ability can handle it
I thought horse back riding and certain dance variations.
For beginners I would recommend following F1 + H1 and try to understand the programming. As you understand more about the program and about yourself you can start making adjustments and in a few years you might have a hybrid which may not not look like the original programs at all.
That was the way I took and it turned out good for me.
I forgot to mention that I do mobility+practice HS on rest days. I hadn't been doing planche leans, should they go in the workout or in the mobility days? I can hold a GH for upwards of 40s.
How does something like this look:
Pistol squat prog
Planche PU prog
Also, what do you suggest for bodyline drills?
For GH you need to be hanging almost vertical. I do not know what you mean by upwards.
HS is bodyline ofc, but planche leans are body line too. Then there are arch body holds and hollow body holds too. You can also look at those from H1.
I think it is very serious volume. Consider having little sets or skipping some exercises. Skip HSPU if you freestanding HS line is not perfect. Skip manna in first workout, you have it in second.
Instead of FL rows I would do normal rows, the ones you know from F1. Those are really good at strengthening rotator cuffs. Do the pistols in workout 2 because workout 1 has the most volume.
Like this I would do ABxABxx. Your workout might be too much but give it 2 weeks and see how it goes.
I mean I can hold a GH for more than 40s, I don't know my exact maximum time.
Can I do the bodyline drills on my rest days? Also, I don't have rings, but could I do bent-over barbell rows instead of FL rows?
What I've got now is:
Pistol squat prog
Planche PU prog
Bent-over row/FL row prog
Holy shit these are still around? I used to make these threads all the time on /fit/ a year ago
Unfortunately I had to stop a while ago, I got injured, life problems kicked in. Right now I'm in a yoga class and I plan on hitting the gym again, maybe I can mix some of this in
Maximum hold time is somewhat irrelevant, get an almost vertical hang for 3 x 30 seconds before BL. That is my recommendation. Protip: GH makes you shoulders feel good, works your biceps a fair amount and you get good grip strength.
No, not really. I would try to incorporate them into your training. Like hollow holds before L-sit, planks and planche leans before planche holds, and arch body holds before whatever you do for obliques and lower back.
Body line rows preferably. Pull chest to thumb while keeping elbows in. Get somewhat highrep for rotator cuff conditioning.
Other than that your workout looks decent now.
Yeah, but it requires good programming. Weight loss should come before serious strength training though, at least if it is BW training. Mobility exercises, stretching and cardio are your friends.
I did a fuckton of tests today along with training with my physio, a very intelligent older man who has written books for education in Denmark.
- My headstand is perfect and I only need to add hold time.
- In PPP a had too much of a narrow grip and piked a bit during descent which gave me less ROM. Now a have greater ROM, but am back to 3 x 3.
- I hunged my shoulders in my 60 kg deadlifts due to not activating my rhomboids properly so now I am back to 30 kg to hammer in good form.
- After 2 weeks of negative pull ups I could do 5 from deadhanging in a row. They do not feel perfect yet but they should come as I learn rhomboid activation.
- I found that I could add bench dips for 3 sets without too much fatigue. Low that shoulder extension.
- Weighted oblique stretch (PE 3 iM) do wonders for tight right side obliques where hip circles did nothing. Good thing to not follow foundation programming strictly.
I feel like I'm missing the point of the Hollow Body Rock exercises. What are they supposed to be strengthening as opposed to the holds and what are the common mistakes when doing them? Wouldn't holds and the Manna progressions be enough?
Oh, I mean hunched shoulders >>650973
The point of hollow body holds/rocks is learning how to move into and hold ppt. Basically, it is pushing your abs inwards and down, so that your back becomes hollow. The rocking movement requires you to be able to shift tension throughout your abs to create momentum while in hollow and being completely stiff, no kipping.
Manna progression also requires that hollow body, while the exercise is dynamic.
The worst mistake is arching your lower back. Other may include hands positioning, kipping legs and bending neck.
A mirror or videoing yourself should provide plenty of feedback to whether or not you perform the exercise correctly
Start with easier planks with high hold times and low over all intensity. It sounds like you have abnormally weak elbows and wrists compared to your muscle mass working in the same range of motion.
Have you had any elbow injuries prior to strength training? How are your push ups and pull ups?
I would did H1 wrist stretches and wrist strengthening along with planks. And perhaps see a professional for help if problem persists
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