View Full Version : Rotating planes of movement + support holds
07-05-2010, 11:46 AM
What are some effective guidlines for rotating planes of movement in a program. My concerns are rotating horizontal pulling + vertical pulling. As well as Dips+ horizontal pushing+ vertical pressing. Would rotating between horizontal and vertical every other workout provide sufficient strength gains?
07-05-2010, 04:13 PM
Yes, it's basically what the GB Killroy70 program did. It rotated vertical, inverted, and horizontal pressing and pulling and added in a day of combined press/pull (MU).
07-06-2010, 11:53 AM
In the event one is following a 3-day per week training schedule, how would that effect training? SKip the Muscle up day?
Also with training support holds, what should the goal be a hold? Train them like normal statics? I saw in stevens article that they could be placed with other pushing training however I was worried putting them before my lever training would put a lot of strain on my elbows
07-07-2010, 03:53 PM
Well, you could just cut out the combined push/pull day like MU. I wondered about this as the Killroy program runs 4 days but my guys only go 3 days.
So either you cut out one day or you rotate 4 different days on a 3d/week schedule which gets dizzying to remember.
The support hold is just a static since it shouldn't move.
You can adjust volume with the lever and support training. For basic statics like support and L-sit, it shouldn't bother your elbows unless you work your planches with hands turned out or the straddle-L with hands turned out.
However, basic mastery of the ring support comes before back lever as far as your elbows are concerned. Same with a supinated german hang.
07-11-2010, 08:40 AM
Thanks a lot Blair. I kinda just jumped into the training a year ago after discovering the beastskills website. My training has progressed a lot since getting the BtGB book, but support holds weren't something I ever traing exclusivley.
07-17-2010, 09:08 AM
I would say permanently keep some form of horizontal rowing if you're not starting to train manna.
If you're going to rotate movements thoguh it's fine to do it with A/B workouts or whatever.... I prefer to do it after every cycle (generally 4-6 weeks or so.. with a deload).
It really depends a lot on your goals though. If you're going specific towards some goals then you likely won't want an A/B
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