Revision of my bodyweight program

Discussion in 'Bodyweight' started by VondeTaconadis, Oct 9, 2018.

  1. VondeTaconadis

    VondeTaconadis Still New to StrongFirst Forum

    Hi, i've been training for a 1 year and 7 months. This summer I had a pause of 1 month because my motiviation was lost. I was hopefull that you could check my workout because i'm not sure about it.
    It's formed by 2 days. In the first day I do a full body workout and in the second day I work on front lever and planche.
    My maximal is:
    -Advanced Tuck Front Lever:17 sec.
    -Tuck Planche:12 sec.
    First day:
    6x3 Pull Ups
    6x3 Chin ups
    6x3 Close grip pullups
    7X5 Dips
    10x5 Pushup

    Second day:
    5x4 Tuck Ice Cream Maker
    Advanced Tuck Front Lever:5sec x 5
    Tuck Planche:4sec x 4
    Pseudo Planche: 15sec x 4
    Pseudo planche pushup:4x4

    Every day has a legs and core routine.
    I'm not sure about how I'm training the planche.
    Thanks for your help
  2. offwidth

    offwidth More than 5000 posts

    Typically we would like to know a bit more history about you to help better frame an answer...

    • Age
    • Weight (prob not an issue with the b/w stuff you list)
    • Injury history
    • What are your training goals?
    • Are you training for some sport, activity, or occupation?
    • Do you have a physical job or other activities that might impact your training

  3. VondeTaconadis

    VondeTaconadis Still New to StrongFirst Forum

    Oh,whoops, sorry ahah.
    I'm 17, i'm 60 kg, i never had a injury. My training goals are to get a good number of pullups and get the two skills for the moment. I still am at school, i'm training for passion
  4. Neuro-Bob

    Neuro-Bob More than 2500 posts

    If max Pullup reps are the goal....

    I had great success with the recon Pullup program. Recon Ron Pull-up Program

    It is similar to the fighter Pullup program, though the FPP uses weighted pull-ups.

    I read recently of Arnold’s 200. Do sets of 5 throughout the day until you get 200 reps in a day. To be done 1-2/week, and probably requires scaling at first (start with 50 total reps, then progress, for example).

    I’m sure there are more options....
    offwidth likes this.
  5. Chrisdavisjr

    Chrisdavisjr Quadruple-Digit Post Count

    That's awesome. Your training routine looks pretty full-on. Make sure you put the high-skill movements at the start of your workout to ensure that you're fresh when you practise them and be wary of overworking the muscles needed for those exercises with other less challenging exercises.

    I used to spend a long time doing high-rep sets of push-ups in order to get closer to my goal of performing a legit one arm push-up but all it did was make me sore. Make sure you save enough energy to work on the skills you want to develop and only do assistance exercises if it doesn't get in the way of training the movements you're working towards.

    I would recommend checking out the Fighter Pull-up Program as a means for improving your pull-up numbers. There are a lot of folks around here who have gotten excellent results from it.
    offwidth likes this.
  6. offwidth

    offwidth More than 5000 posts

    Passion is good...

    FPP is also good.
    • Doing weighed will help with overall numbers; at least this has been my experience...
    • There is also a 25rep version of FPP if I remember correctly
    • GTG will also help with hunting for overall numbers...
  7. VondeTaconadis

    VondeTaconadis Still New to StrongFirst Forum

    Thanks to all, and the planche training is correct?
  8. Chrisdavisjr

    Chrisdavisjr Quadruple-Digit Post Count

    You're spending time working on your planche, which certainly helps. When working on technical static strength moves like the planche, the temptation is to maximise the amount of time you spend in the position, often at the expense of form, however I would suggest that you emphasise getting your form as close to perfect as you can, even if it means spending less time in the position and taking longer to recover between attempts.

    Maximise the quality of your training before you work on the quantity and you should be fine. Make sure you stay fresh and stop as soon as your form starts to deteriorate. It might feel odd stopping when you still feel like you could do more but you'll find it allows for much faster progress than going for time and feeling sore afterwards.

    Again, be careful to ensure that additional exercises aren't taking too much away from your planche training and, outside of training, make sure you're eating healthily (including protein and leafy green vegetables; drinking plenty of water and reducing your intake of refined sugar is good basic advice for most people) and getting enough sleep.
    elli likes this.
  9. VondeTaconadis

    VondeTaconadis Still New to StrongFirst Forum

    Thanks to all!
    Chrisdavisjr likes this.
  10. q.Hung

    q.Hung More than 300 posts

    my advice is having planche/ fl training at the begin of the season. for example: (4,6,8 s)x3 tuck planche hold, rest, then pull up/ dips,...
    and you should think about waving the load: in your rountine, you change the number of reps after a peroid of time. for example: after 3 weeks, cutting the pull up to 3x3, etc. then in the 4th week, back to 8x3

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