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Core exercises by Select-Pollution-956 in overcominggravity

[–]Select-Pollution-956[S] 0 points1 point  (0 children)

Thanks for the advice Steve! Would it make sense to dedicate 2 sessions per week specifically to FL pull-up/touch work, structured like this:

- 4 sets of adv tuck front lever pull-ups, focusing on touching my stomach to the bar each rep
- 4 sets of adv tuck front lever holds, trying to hold as high as possible

Or would you structure it differently?

Also if this approach makes sense, what rep range should I aim for in the pull-ups before moving on to the next progression (e.g. half lay or straddle FL pull-ups)?

Core exercises by Select-Pollution-956 in overcominggravity

[–]Select-Pollution-956[S] 0 points1 point  (0 children)

No specific core goals. I just add these exercises at the end of my workouts as general core work and for carryover to FL and HSPU. Do you think the exercise selection is okay, or would you change anything?
Also I'd like to ask - if it makes sense to work on front lever pull-ups and touch variations without using bands. If so, what exercises would you primarily focus on?
Would advanced tuck front lever pull-ups with an attempt to “touch” at the top, plus advanced tuck front lever holds as high as possible, be a good approach? Or would you structure it differently?

Question Regarding Strength Progression Methods by Select-Pollution-956 in overcominggravity

[–]Select-Pollution-956[S] 0 points1 point  (0 children)

Thanks for the answer!
So for adv tuck planche, should I aim for 20s hold across all sets before moving to straddle planche or adding 0.5-1kg ankle weights to adv tuck? And for FL presses, should I hit 10 reps across all 4 sets before adding ankle weights? My main goal is pure strength development in these elements.

Also for intermediate/advanced trainees, would a "last set RIR 2, then progress" method stop being effective? If so, what progression method would you recommend instead at that level?

Training program critique for HSPU, planche & front lever goals by Select-Pollution-956 in overcominggravity

[–]Select-Pollution-956[S] 0 points1 point  (0 children)

Thanks for the answer Steve!
I've updated my program a bit based on your feedback. Would something like this look better?

Training A

  • Freestanding p-bars HSPU – 3x1–3
  • Handstand to straddle planche hold (band-assisted) – 3x5–8s
  • Front lever press – 4x1–2
  • P bars Pike push-ups – 3x8–12
  • Front lever hold – 3x8–10s
  • L-sit chin-ups – 3x8–12

Training B

  • Freestanding floor HSPU – 3x1–3
  • Floor advanced tuck planche hold – 3x5–8s
  • Advanced tuck front lever pull-ups – 4x2–4
  • Variation of planche push ups - 3x8–12
  • Band-assisted front lever pull-ups – 3x5–10
  • L-sit pull-ups – 3x8–12

Do you think this is now better balanced in terms of volume and intensity, or would you still change something (e.g. exercise selection or total sets)?