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glwanabe 02-21-2010 04:46 PM

Gymnastic strength training moves
I've mentioned that I had been using a gymnastic based strength program before I switched back over to BB training. I though I would go through a little of some of the stuff I was doing during that time.

There is a lot of info so I will add a little more to the thread over the next few days.

Welcome to Gymnastic Bodies Website

This first article covers a lot of ground as to what I got started with. Read that article and you will already have a lot of work to do.

The planche

There is no way you are going to get into the planche position for several months. It takes a lot of work to build the upper body strength to hold the position.

This move is to epitome of an upper body compound move. You will use every muscle in your upper body to do it.

A basic starting position is this move called the frog. Even this move will work you far harder than you realize. You should be able to hold this move for 1 minute.

When you can hold a frog for one minute then you can make the move harder, and go into a tuck planche.

The tuck planche is exponentially harder than the frog. As you extend your legs further out behind you, your need for greater strength should become apparant. Your bodys lever length has gotten longer, and your strength is on the wrong end of the lever.

These moves are called disadvanteged lever moves.

glwanabe 02-21-2010 04:53 PM

Front levers
The front lever can be though of as the opposite of the planche. It is basically the same but your now pulling instead of pushing.

Difficulty level is way up there with the planche.

The tuck front lever is to the lever, what the frog is to the planche. An easier starting position from which to build strength.

From the tuck, you can start to make it more difficult as you progress in your abilitys.

The gymnast legs are held wide as if in a split. This keeps the lever distance shorter, and makes the move easier than a full outstretched lever.

glwanabe 02-21-2010 04:57 PM

Inverted rowing to the bar.
Imagine doing BB bent rows but instead of you pulling a barbell up to yourself, you pulled your body to the barbell.

That is what you do with lever pulls to the bar. When you are strong enough you can move your legs out of the way and try to complete a few reps to the bar. NOT EASY!

glwanabe 02-21-2010 05:05 PM

Front lever hold

pay attention here.

glwanabe 02-21-2010 05:09 PM

Other various moves that you need to do:

Leg raises to the high bar
Pushups utilizing rings
Planche pushups, when able.
Squats with body weight
Handstand presses

Static holds of:
Front lateral
Side Lateral

Ultimate flyes:

BendtheBar 02-21-2010 05:51 PM

Great post GL. Thumbs up.

kman025 02-21-2010 05:53 PM


Originally Posted by BendtheBar (Post 30406)
Great post GL. Thumbs up.

agreed.... once i get back to my regular workout schedule, been busy lately, i may add some of this as light day work (although im sure its very hard)

MMA Max 02-21-2010 06:18 PM

I love this stuff man, This to me is true str. and muscle endurance. We use some Olympic type work outs for fighting and those work out tend to push me to the limit. Rings are NO joke and we do a horse type work out, Switching position from one hand and crossing over while keeping youtr legs from touching the surface..great stuff.

onetiredkris 02-21-2010 06:27 PM

thanks for posting that up, its good stuff

BendtheBar 02-21-2010 06:53 PM

Makes me feel weak, btw.

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