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Old 07-05-2010, 11:46 AM   #1
Troy Kerr
Join Date: Aug 2009
Posts: 248
Default Rotating planes of movement + support holds

What are some effective guidlines for rotating planes of movement in a program. My concerns are rotating horizontal pulling + vertical pulling. As well as Dips+ horizontal pushing+ vertical pressing. Would rotating between horizontal and vertical every other workout provide sufficient strength gains?
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Old 07-05-2010, 04:13 PM   #2
Blair Lowe
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Join Date: Jun 2007
Posts: 593

Yes, it's basically what the GB Killroy70 program did. It rotated vertical, inverted, and horizontal pressing and pulling and added in a day of combined press/pull (MU).
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Old 07-06-2010, 11:53 AM   #3
Troy Kerr
Join Date: Aug 2009
Posts: 248

In the event one is following a 3-day per week training schedule, how would that effect training? SKip the Muscle up day?

Also with training support holds, what should the goal be a hold? Train them like normal statics? I saw in stevens article that they could be placed with other pushing training however I was worried putting them before my lever training would put a lot of strain on my elbows
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Old 07-07-2010, 03:53 PM   #4
Blair Lowe
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Join Date: Jun 2007
Posts: 593

Well, you could just cut out the combined push/pull day like MU. I wondered about this as the Killroy program runs 4 days but my guys only go 3 days.

So either you cut out one day or you rotate 4 different days on a 3d/week schedule which gets dizzying to remember.

The support hold is just a static since it shouldn't move.

You can adjust volume with the lever and support training. For basic statics like support and L-sit, it shouldn't bother your elbows unless you work your planches with hands turned out or the straddle-L with hands turned out.

However, basic mastery of the ring support comes before back lever as far as your elbows are concerned. Same with a supinated german hang.
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Old 07-11-2010, 08:40 AM   #5
Troy Kerr
Join Date: Aug 2009
Posts: 248

Thanks a lot Blair. I kinda just jumped into the training a year ago after discovering the beastskills website. My training has progressed a lot since getting the BtGB book, but support holds weren't something I ever traing exclusivley.
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Old 07-17-2010, 09:08 AM   #6
Steven Low
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Join Date: Mar 2007
Posts: 3,091

I would say permanently keep some form of horizontal rowing if you're not starting to train manna.

If you're going to rotate movements thoguh it's fine to do it with A/B workouts or whatever.... I prefer to do it after every cycle (generally 4-6 weeks or so.. with a deload).

It really depends a lot on your goals though. If you're going specific towards some goals then you likely won't want an A/B
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