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Old 08-07-2012, 12:29 PM   #1
Daniel Dean
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Default 6 weeks to front lever?

I have a foot injury that is going to keep me almost totally off my feet for 6-8 weeks. I'm thinking about using this as an opportunity to get a front lever, is it doable in that time frame? I can currently hold an advanced tuck FL for about 10 seconds, single leg for about half a second.

I know all the various progressions from beastskills, but he doesn't really discuss volume. How much volume should I be shooting for per week?
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Old 08-11-2012, 05:08 AM   #2
Steven Low
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Originally Posted by Daniel Dean View Post
I have a foot injury that is going to keep me almost totally off my feet for 6-8 weeks. I'm thinking about using this as an opportunity to get a front lever, is it doable in that time frame? I can currently hold an advanced tuck FL for about 10 seconds, single leg for about half a second.

I know all the various progressions from beastskills, but he doesn't really discuss volume. How much volume should I be shooting for per week?
Definitely not a doable skill in 2 months even if you're at adv tuck. Back lever, possibly, but front lever tends to be a skill that takes at least 4-6 months or more from adv tuck if you're small gymnast size but longer again depending on anthropometry, height/weight, etc.

Check out some of the loading parameters per workout.. generally you can work on it like most other exercises at 3x a week

http://www.eatmoveimprove.com/2012/0...tric-exercises
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Old 08-13-2012, 11:35 AM   #3
Daniel Dean
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Thanks Steven. I had a feeling that may have been an aggressive time frame. I'll see where I get in two months and maybe keep working on it if it's going well.

Do you recommend just working the static holds or adding some assistance exercises as well?
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Old 08-13-2012, 10:01 PM   #4
Blair Lowe
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I don't know want to speak for Steven but we have been talking about using a combined isometric hold at the top coupled with a bent arm exercise through the exercise lately.

Actually we used to talk about this a lot 4 years ago, maybe even before that. It's something I worked a bit myself up to Adv Tuck PL/pushups in late 2008. Been thinking about using them.

Two birds with one stone. 1-2s holds at the top coupled with a pushup or pullup in PL or FL.

I'm looking forward to doing this again and not bothering to split up isometrics and isotonics (?) That used to take a lot of time and not something I'd be looking forward to on my schedule nowadays.
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Old 08-15-2012, 03:32 PM   #5
Steven Low
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Originally Posted by Blair Lowe View Post
I don't know want to speak for Steven but we have been talking about using a combined isometric hold at the top coupled with a bent arm exercise through the exercise lately.

Actually we used to talk about this a lot 4 years ago, maybe even before that. It's something I worked a bit myself up to Adv Tuck PL/pushups in late 2008. Been thinking about using them.

Two birds with one stone. 1-2s holds at the top coupled with a pushup or pullup in PL or FL.

I'm looking forward to doing this again and not bothering to split up isometrics and isotonics (?) That used to take a lot of time and not something I'd be looking forward to on my schedule nowadays.
Yeah, I like this method.

You can pretty much skip from the inverted rowing variations straight up to front lever pullups and then keep progressing in that.
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Old 08-16-2012, 02:12 PM   #6
Daniel Dean
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I'll give the mixed method a shot.

One other thought I had yesterday, are skills like this amenable to GTG-type efforts? Or is it better to just go for broke 3 days per week?
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Old 08-16-2012, 05:54 PM   #7
Steven Low
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GTG can work for front lever, although not more intense exercises like planche.

I wouldn't recommend it though; just build it like a regular execise.
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Old 08-17-2012, 07:41 AM   #8
Daniel Dean
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Very helpful as always Steven, thanks.
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