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Old 12-09-2010, 08:51 AM   #11
Grissim Connery
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Originally Posted by Blair Lowe View Post
We also had the luxury of 3 hours workouts and then the L-sit and presses were done early on within the first hour and then we would hit the planche and levers towards the end of workouts besides having a snack break halfway through workout.
that sounds awesome, eating in the middle of it all.

i'm curious though, about the carryovers of the l-sit to the planche. when i do l-sits (which i'm not good at), the lats and other rear shoulder muscles overtax from the support while all the anterior shoulder muscles are kinda chillin. i see this posterior focus plus the core emphasis to be great for levers. as for planche, the support feels radically different (although the planche does cause my posterior delts and everything on top of my shoulder blade to get tight, but not in a fatiguing way).

is this feeling in the posterior muscles normal?
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Old 12-09-2010, 02:34 PM   #12
Blair Lowe
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One of the reasons for the L-sit mastery is to make sure you are strong enough to maintain the position for tuck, adv tuck, straddle, etc as you train for the harder versions of the planche.

As for your main question, ask Steven Low.

Considering we trained from 4(30)-7(30), we had to have some form of break to eat. It also gives them a bit of downtime to just relax for 7-10 minutes. We're talking about young boys here. You have to figure it would have been 2-3 hours since they had a snack so they usually were getting hungry since it was around 530-6.

Some coaches do not allow their gymnasts to have breaks and instead keep their snacks in their lockers. However, they end up burning just as much time and I've had to shoo kids away from the junk food machines in the gyms or come across the fact of what they would keep in their lockers to snack in was not what I would approve of.
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Old 12-09-2010, 05:39 PM   #13
Steven Low
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More or less yes.

You do need adequate strength through the whole shoulder to do these movements. That's why posterior shoulder/external rotators/etc may need additional work. L-sit can bring it up, or you can do more specific rowing work, etc.

If that's a problem with weak posterior shoulder then yeah you likely need more work before planche wll progress any
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Old 12-13-2010, 06:12 PM   #14
Troy Kerr
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I re-tested my statics today. I left out my handstand work. But here are the results.
adv. frog stand- 30 seconds
tuck planche with hips above shoulders- 8 seconds
L-sit- 15 seconds
adv. tuck front lever- 15 seconds
straddle front lever- 11 seconds
full supinated back lever- 10 seconds
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