Olympic Weightlifting Forums - Catalyst Athletics

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-   -   FL focused program (http://www.catalystathletics.com/forum/showthread.php?t=5239)

Chris H Laing 03-12-2010 08:24 PM

FL focused program
Anyone have a program they used to obtain the front lever. I plan on focusing solely on the FL for my strength training with the goal of achieving a good 5 or 6 second one as soon as possible.

Steven Low 03-13-2010 04:21 AM

Like OAC I believe that at least 50% of the work should be focused on slow negatives from inverted hang to hang.

Add in supplemental holds and progression pullups, and weighted chins for the rest.

If posterior delts, external rotators, and rhomboids are lagging behind specific work may be needed.

Chris H Laing 03-13-2010 05:06 AM

So basically just a shit ton of front lever work and a little supplemental pulling.

Would it be wise to balance all the front lever work with some kind of pushing movement, or should I save all my recovery ability for the front lever?

Steven Low 03-13-2010 02:23 PM

Yes, it's wise to train a push to compliment your pull.

Unless you have a strength imbalance towards pushing in which case just do all front lever.

Troy Kerr 03-15-2010 07:54 AM


If following a MWF format, while also working on static positions for planche and back lever in the same workout, would you recommend performing FL statics then negatives, vice versa, or rotating days. So monday would be statics, wednesday negatives and so on?

Steven Low 03-15-2010 05:52 PM

Depends on how much volume you want to put in a workout, and your work capacity to handle it.

I would have no problem with doing negatives all of the days (3-4 workouts per week), and adding in isometrics in front of them once or twice with weighted pulls the other once or twice for pulling work.

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