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Old 11-04-2010, 03:06 PM   #1
Aaron Griffin
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Default When do you do Static Holds?

I'm somewhat following the BtGB protocol for static holds. Four of them: L-Sit, Back Lever, Front Lever, and Planche. I am still very new to these gymnastic movements and don't really have beyond 20s in any of the tuck positions (or straight-armed frog stand).

So, in order to improve these, how often should I train them? I workout in the morning, so timing is an issue for me. If I do all 4, at maybe 6x10s holds, with rest, it's going to take a bit to accomplish them all. I could maybe fit in 2 per day.

Is that adequate? How would you pair them? Any other ideas?
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Old 11-04-2010, 05:36 PM   #2
Troy Kerr
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Aaron-

This is really going to be based on your goals and personal development. Currently I follow a similiar format: Tuck planche, one-leg front lever, one leg back lever, handstands ( either free standing progression or stomach to wall support), and l-sits. I currently do 3 days a week. So a MWF format. If you find that you can handle a Mon,tues, Thurs, Fri routine week to week I would go for it. I would also start incorporating handstand work ASAP. Also check out steven lows fundamental bodyweight training article on Eatmoveimprove.com. This should definitley help clear up some questions.
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Old 11-04-2010, 08:14 PM   #3
Steven Low
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After warmup and skill work

I put reasoning why in here and other tidbits too:

http://www.eatmoveimprove.com/2010/0...ength-training

3-4x a week all of them each session + extra push/pull stuff if you need.
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Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
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Old 11-05-2010, 08:06 AM   #4
Aaron Griffin
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Quote:
Originally Posted by Steven Low View Post
After warmup and skill work

I put reasoning why in here and other tidbits too:

http://www.eatmoveimprove.com/2010/0...ength-training

3-4x a week all of them each session + extra push/pull stuff if you need.
Thanks. I've read that article before, but I have to admit it's a lot to digest in one sitting. Is there anything wrong with only training one of the four per day, 6 days a week? I understand progression will be slower, but it would still work, yes? I'm willing to do two per day is necessary, but likely couldn't do more simply due to time.

As an aside, the linked article mentions handstand and manna paired work... I do not have access to parallel bars, but have parallettes at home. Any advice on learning this skill with the equipment I have?
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Old 11-05-2010, 09:54 AM   #5
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2 per day 5-6 days a week may work.

Manna is a skill learned on the ground. you do not need parallel bars for this.

Handstands against the wall.... stomach to wall.... start trying to free balance them by pushing the toes off slightly.
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Old 11-05-2010, 10:16 AM   #6
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Quote:
Originally Posted by Steven Low View Post
Handstands against the wall.... stomach to wall.... start trying to free balance them by pushing the toes off slightly.
I see this advice a lot, but it's a little scary in my apartment. Falling backwards is very different from falling forwards.
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Old 11-05-2010, 08:01 AM   #7
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Quote:
Originally Posted by Troy Kerr View Post
... handstands ( either free standing progression or stomach to wall support) ... I would also start incorporating handstand work ASAP.
I've been doing HeSPUs and wall handstands for sometime now. But I'd love to be able to do a free-standing handstand. Is there some "official" progression for this? I'm been working on wall handstands and free-standing headstands for time.
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