Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Thread Tools Display Modes
Old 07-21-2010, 06:36 PM   #1
Troy Kerr
Join Date: Aug 2009
Posts: 248
Default 60 second holds

The BtGB book states that for the planche, one should not progress to the next progression until one can hold the current prog. for a total hold of 60 seconds. Not to disagree with sommers, but is a 60 second hold really necessary? I know you need to wait to build up the appropriate tendon/ligament strength, but I thought after 15 seconds one could progress to the next progression?
Troy Kerr is offline   Reply With Quote
Old 07-21-2010, 07:46 PM   #2
Grissim Connery
Senior Member
Grissim Connery's Avatar
Join Date: Jun 2008
Posts: 624

Building the Gymnastics Body by Christopher Sommer, page 172

When you are capable of performing a static hold for longer than 15 seconds, you should proceed onward to the next harder variation; provided you can hold that new variation for at least three to five seconds. If you are unable to hold the next variation for three to five seconds, you should continue training with your current variation while experimenting with the new to begin to establish a foundation of familiarity from which to work the new variation from.
that's what mine says
Grissim Connery is offline   Reply With Quote
Old 07-21-2010, 08:29 PM   #3
Steven Low
Super Moderator
Join Date: Mar 2007
Posts: 3,091

Dragondoor article says 60s.

Book says 15s.

Basically, it doesn't really matter.... as long as you can proceed to the next progression WITH GOOD FORM and hold it for 3-5s for at least 3 sets I would move up. The one caveat is that the next progression is not taxing your joints or tendons too much causing some form of overuse injury.

That's my take on statics at least... seems to agree with the book.
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 07-21-2010, 08:33 PM   #4
Donald Lee
Senior Member
Join Date: Mar 2008
Posts: 646

I think easier to harder progressions go from 60 sec to 15 sec or maybe even less.
Donald Lee is offline   Reply With Quote
Old 07-21-2010, 09:12 PM   #5
Troy Kerr
Join Date: Aug 2009
Posts: 248

Yeah i actually saw a debate on this on the Gbody forums. Some ppl think that the 60 second hold means you have developed sufficient tendon & ligament strength to proceed onward. I agree more with the 15 second rule really.
Troy Kerr is offline   Reply With Quote
Old 07-21-2010, 10:52 PM   #6
Blair Lowe
Senior Member
Join Date: Jun 2007
Posts: 598

60s seems to be the consensus for the frogstand, straight arm frogstand, tuck planche, and advanced/flat back tuck planche. Same with the other levers. After that, it goes to the 15-20s.
Blair Lowe is offline   Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

All times are GMT -7. The time now is 03:15 AM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2015, vBulletin Solutions, Inc.