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Front Lever & Planche Every Day

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Front Lever & Planche Every Day

Post by Iliander on Fri May 10, 2013 5:57 am

Currently I'm doing 5 sets 2 times a week. But I feel that's not enough, I need more frequency to progress on the levers. They're not gonna build much size anyways, so I can use the "2 times a week" for other things.

Doing a few sets every day, will that work? 2 sets each? Maybe 3 sets each?

I will adjust my routine template and try it out.
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Re: Front Lever & Planche Every Day

Post by Journeyman on Fri May 10, 2013 6:09 am

I haven't read much about frequency, but one guy said that high intensity/volume only a few times a week is best. He was a regional-level collegiate gymnast.
I'd recommend some sort of EDT thing, lots of sets of 'X' # of second holds in a certain time period, maybe 2 days a week, straight-arm focus. Then the next day, do all the dynamic work (dips, pullups, HeSPU, etc.)
Do you have coach summer's book?
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Re: Front Lever & Planche Every Day

Post by Iliander on Fri May 10, 2013 6:18 am

Journeyman wrote:I haven't read much about frequency, but one guy said that high intensity/volume only a few times a week is best. He was a regional-level collegiate gymnast.
I'd recommend some sort of EDT thing, lots of sets of 'X' # of second holds in a certain time period, maybe 2 days a week, straight-arm focus. Then the next day, do all the dynamic work (dips, pullups, HeSPU, etc.)
Do you have coach summer's book?
I have it in pdf I think. EDT sounds interesting, but I'll try that out if the every day thing doesn't work. I'm just interested to see how it will work.

I could do it every day while alternating intensity.
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Re: Front Lever & Planche Every Day

Post by Journeyman on Fri May 10, 2013 6:29 am

Not strictly EDT... just a lot of timed holds. Maybe shoot for 4 or 5 minutes total of a certain hold.

The daily thing could potentially work, just be sure to protect your joints... most gymnasts make more progress *not* doing the daily work until they're conditioned to it at a very high (world) level. I'd search the GB forums too if I were you, I really don't know enough about this myself.
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Re: Front Lever & Planche Every Day

Post by Iliander on Fri May 10, 2013 8:46 am

Journeyman wrote:Not strictly EDT... just a lot of timed holds. Maybe shoot for 4 or 5 minutes total of a certain hold.

The daily thing could potentially work, just be sure to protect your joints... most gymnasts make more progress *not* doing the daily work until they're conditioned to it at a very high (world) level. I'd search the GB forums too if I were you, I really don't know enough about this myself.
Yes I'll be careful with my joints! I take a lot of fish oil lately so I think it will be no problem if I vary intensity and alternate between adv. tuck planche, tuck planche push-ups and planche leans. For example:

mon - adv. tuck planche
tue - tuck planche push-ups
wed - planche leans
thu - adv. tuck planche
fri - tuck planche push-ups
sat - planche leans
sun - off

I'm gonna search the GB forums, thanks for the advice.
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Re: Front Lever & Planche Every Day

Post by Journeyman on Fri May 10, 2013 8:58 am

That definitely has a high chance of working I think, thought you were talking about doing a sort of bulgarian approach with the same thing every day....
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Re: Front Lever & Planche Every Day

Post by Bissen on Fri May 10, 2013 10:45 am

May I advice you to look into Coach Sommer's (GB) new Foundation Series?

They will eventually take you to front levers, back levers, mannas, side levers, and they come with mobility and a workout plan for dummies.

I'm humbled by it. Seriously. It's a great piece of training material.
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Re: Front Lever & Planche Every Day

Post by Iliander on Fri May 10, 2013 10:58 am

Bissen wrote:May I advice you to look into Coach Sommer's (GB) new Foundation Series?

They will eventually take you to front levers, back levers, mannas, side levers, and they come with mobility and a workout plan for dummies.

I'm humbled by it. Seriously. It's a great piece of training material.
I saw it some time ago. But it's like 75 $ per part.. I can't spend that money right now.
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Re: Front Lever & Planche Every Day

Post by Bissen on Fri May 10, 2013 11:01 am

It is quite a bit... I bought it instead of the clothes I was planning on getting before going to Japan :zaru:
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Re: Front Lever & Planche Every Day

Post by Iliander on Fri May 10, 2013 11:14 am

Bissen wrote:It is quite a bit... I bought it instead of the clothes I was planning on getting before going to Japan :zaru:
Haha. Well I have to buy more plates first... and maybe a weight vest and a cam as well lol. So yeah.
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