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 Need help to start a training program !

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Mat Logan



Posts : 21
Join date : 2011-06-20
Age : 30
Location : France

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PostSubject: Need help to start a training program !    Need help to start a training program !  EmptyMon Jun 20, 2011 5:08 pm

Hi guys !

That website is awesome, I have always said that bodyweight training is the way to go !

I am trying to start a program but I really do not know where to start. Here are the max reps I can do for pull ups, push ups and dips :

Pulls ups - 17
Push ups - 68
Dips - 33


I also can do 1 muscle up but not really properly ! I have been doing bodyweight exercises for a long time but have never tried to include exercises such as 1 hand push ups, burplee pull ups and other original sets in my programs.

You would be very kind if you could help me with a training program... I really don't know where to start ! My goal is to get much stronger and to be able to do more muscle ups and other stuff like handstand push ups and human flag !

Thank you very much !
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1stratos1

1stratos1

Posts : 692
Join date : 2010-11-16
Age : 25
Location : Greece

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PostSubject: Re: Need help to start a training program !    Need help to start a training program !  EmptyWed Jun 22, 2011 10:07 pm

Well my advice is to do the basics (pull ups,push ups,dips,squats etc etc) and also work on the move u want to achieve. For example u can work on muscle ups (explosive pull ups, muscle up negatives and many muscle up tries) , well for levers etc and for planche u ll need strong core , so planks,l-sits and other core exercises will help u get there.

Just train basics and exercises that help u get to the move u want to achieve.

Just do pulling movements, pushing movements, core exercises , legs and cardio and u ll get better and achieve the moves.

As for handstand u can do handstand against a wall at start for time so ur ll get used to it , maybe try handstand push ups against a wall and tries of free handstand. Its a nice exercise for shoulders Smile

Hope i helped man.

edit: search the forum and training logs too so u ll get more infos and ideas.
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raja



Posts : 294
Join date : 2009-11-19
Location : Orlando, Florida

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PostSubject: Re: Need help to start a training program !    Need help to start a training program !  EmptyFri Jun 24, 2011 9:30 am

Nail these movements before trying any higher level work(back lever, planche, one arm chin up, etc.):

Muscle up- slow and controlled in all phases of the movement, even the transition
Lsit- 30 to 60 second hold on the floor a la Coach Sommer
German hang/skin the cat- work up to a 60 second hold in one set. Follow Coach Sommer's protocol for training(50% of max set length for worksets to aggregate to 60 total seconds). This prepares you for the back lever

You may also want to work on these:
Glute ham raise/Harop Curl, Pistol squat, the Shrimp(Ido Portal), Ring dips, russian dips, korean dips, etc.

Prehab is crucial. Coach Sommer's wrist routine, external rotator work, trap 3 lifts, wall extensions, Ido Portal's Scapula and Shoulder routines etc. are all very useful tools to keep you making progress.

Check out the gymnastic bodies forum. Lots of good info there
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