Manna

[Grissim Connery]

So i'm a novice at gymnastics. i've been busy developing the fundamental static holds amongst other motions since early summer and am cruising fine. i think the manna is just badass. i would like to set a goal for this motion. i really don't feel like giving all my stats on a lot of motions and i understand that some people will just get it faster than others, but i was curious about some kind of ETA. is one year with dedicated work reasonable or is this hold more like 2 years or so.

would it be better to have a solid f. lever, b. lever, straight and straddle L on the rings, planche and handstand before focusing on the manna?

[Chris H Laing]

I'd say definitely have a solid L sit and handstand, but it would probably be easier to get a manna than a planche, in my opinion. All that other stuff would probably be helpful but i wouldnt think necessary.

It could probably be done in a year with dedicated practice. You could look at stevens log for some ideas on training it. He's been working on it for a little and i bet he'll have it way before a year.

[Steven Low]

No, I would recommend integrating it with your training.

Work on all of these skills at the same time:
L-sit, handstands, press handstands, planche, front lever, back lever, manna

Variations of these + dips and pullups and possibly some other stuff will be good.

Manna is a good compliment to offset the amount of pushing work people inevitably will do especially with planche and handstand work. From my experience so far it rips up the posterior delts and triceps like no other plus it does have a nice benefit of some core work.

[Jason Tanner]

If you have Coach Sommer's book it goes into great detail of manna progressions. I'm not sure I can give a ETA in how long it takes. My guess would be looking into those progressions. L-sit or V-sit work could also possibly help. Not sure though, any other opinions?

[Jason Tanner]

Steven beat me to it, better put anyways.

[Blair Lowe]

Coach Sommer's manna article has been posted at gymnasticbodies.com a few months ago, I think.

How long it will take is dependent mostly on your active flexibility in your hip flexors. The flexibility component is a lot more difficult to train than the strength.