Gymnastics + SS + CF - help with an individualised program?

[Jane Michel]

Hey Ari, yeah same method as you with muscleups - probably try and get 3x12 ring false grip pullups/dips first then try a muscleup. That's a long way off for me though!!

HSPU - same problems. What I've been doing at the gym is assisted HSPUs on the back extension cage with just half body as vertical as possible.

[Garrett Smith]

Alicia,
The basics of my program are thus:

M - SS-inspired, Squat variation, Weighted Pull-ups, Ring Dips, DL variation

T - Active Rest, joint mobility + stretching

W - AM: SS-inspired, Squat variation, Weighted Chin-ups, Press, Clean variation
PM: Adult gymnastics, no set schedule (rope climbs, muscle-ups, handstands, whatever!)

Th: Rest, sleep in

F: SS-inspired, repeat Monday

Sat: Hilly walk (no rush) with some hill sprint(s) thrown in, short 5-10 minute metcon that includes rowing

Sun: Parallette and core workout (beginner level from American Gymnast.com), hilly walk, maybe a hilly 35 min. bike ride

SS-inspired workouts simply keep repeating/alternating.

That's the gist of it so far...it has been a work in progress as the pieces are falling together!

[Steven Low]

Originally Posted by Alicia Zhuang

Everyone: thanks for spending time reading my long long post and giving advice!

Garrett: what does your program look like? And how has your progression been on it?

Steven: how were the exams?



Are these the useful push exercises: pushups, dips, press, HSPU;
and these the useful pull exercises: pullups, chinups, rows?

I've been thinking of how to hit 4 upper body exercises 5 days a week without overdoing it and can only think of something like:

Mon - false grip ring rows, ring pullups, ring dips, HSPUs, DL
Tues - false grip ring rows, ring pullups, ring pushups, press, squat
Weds - rest
Thurs - false grip ring rows, ring pullups, ring dips, HSPUs, DL
Fri - false grip ring rows, ring pullups, ring pushups, press, pistols
Sat - rest
Sun - false grip ring rows, ring pullups, ring dips, HSPU, squat

This is assuming there is enough time at least?!

Exams were ok. I know I got a B on one of them though and I hope A on the other. Although I should still have an A in both classes.


The other exercises you can do that are:
push - planche variations and their pushups
pull - back lever, front lever variations and their pullups (assisted if necessary), inverted pullups

There's actually some more but you'd be start to work harder progressions on rings.. so I won't really list anything. Coach Sommer has some excellent ones that you might have seen him post in the gymnastics portion of this site if you wanna check them out what you could be working up to later.

I do think that specific routine is doable though IF you keep the volume extremely low at first. Something like 2x5 with the 5th rep close to failure. That would only be 20 reps total for pulling and 20 for pushing.. and then one or two leg exercises. Even at a high frequency should not be enough to elicit an overreaching state. If it does, just dump one day and then you have 4 days + 3 days where you can do active recovery. Even though I doubt you will need to do this you should be able to build up to 5 days a week within a couple weeks at the very least.

If you go over 5 reps on some of the exercises then add weight or use a harder progression. If it's 3-4 reps just add another set. If it's 1-2 RM I would suggest making the exercise easier.

If you're going to use HSPU since you don't have parallettes I'd suggest that you start with rings pushups and have some sort of block you can elevate your feet on and start working towards a rings HSPU. Make sure you know how to do a forward roll on rings first though.

Kick one of the DLs and add another squat. DL is too CNS intensive especially if your conditioning level isn't very high.


Anyway, that's just what I would recommend. Try finding something that works for you even if you're starting off slow.

[Jane Michel]

Thanks Garrett! I got some ideas from your program.

And thanks Steven! I've tweaked the program a little and will start off slow.