>Foundation series (4 books + 2 Handstand + Rings)
magnet:?xt=urn:btih:39d3d785f7c6df583af2fa846646a74b3d256cac&dn=Coach Christopher Sommer Mastering Gymnastic Strength Training 2014&tr=udp://tracker.coppersurfer.tk:6969/announce&tr=udp://tracker.leechers-paradise.org:6969/announce&tr=udp://tracker.mg64.net:6969/announce&tr=udp://tracker.opentrackr.org:1337/announce&tr=udp://tracker.sktorrent.net:6969/announce
Left side is the exercise, right side is the mobility for that exercise, you do mobility between reps
FSAS - Fundamental Straight Arm Strength FBAS - Fundamental Bent Arm Strength FLS - Fundamental Leg Strength
the numbers like 5x60s means mastery for the movement, in this case you look at 60s/60rep template and follow that progression, once you hit mastery (can do 5x60s) you move to the next level
for negative movements, 5x5x10s means you descend for 10s each rep
Samuel Price
>tfw take month off from injury >pullups, dips, l-sit numbers all regress
at least i should still have the muscle memory
Elijah Nelson
Injuries are a nightmare, senpai You have my feels
Lincoln Hughes
Just started HandstandOne. Does it matter if my knees touch the elbows? When I did it my legs were bend in the air like the blue guy. When I checked the pdf afterwards and some videos online people were always resting there knees on their elbows like the green man.
Brayden Bennett
>does it matter if my knees touch the elbows during tripod
Xavier White
as long as you are not supporting your weight on your knees
Jeremiah Carter
...
Hunter Gray
I've heard about Powersthenics, it's basically Powerlifting and Calisthenics together. Since I love both, I would like to try it. But I can't find a routine to follow. Any ideas how to add bodyweight stuff to a basic 5x5 Stronglifts routine? I'm training for the Muscle Up and Backlever atm Thanks.
Cooper Turner
Does anyone have something a complete beginner would be able to do. Bear in mind I can only do about 3 pull ups.
Dylan Collins
>about 3 pull ups that's not 'beginner' either download Foundation or first reply to OP I just do rows and curls with weights, the rest with bodyweight
Parker Bailey
What's the average body you can get with calisthenics?
Jaxson Walker
look in OP video's
Joshua Bailey
So... basically othermode?
Colton Kelly
ottermode is average for anyone
Cameron Ross
do keep in mind gymnasts train for stamina after they achieve certain level of strength, meaning leaner bodies
Mason Reed
So the cat cow and skiers are the mobility exercises, right?
Jonathan Smith
I'm in the process of building up my strength enough to be able to get into gymnastics. I got a pretty bad shoulder injury (t3 separated shoulder) about 6 months ago and it's been slowly healing but it's still giving me trouble.
Is there a list of daily exercises I can do to strengthen and improve my joint mobility? Looking to work on my shoulder, wrist, and elbow as I've had injuries on all 3 in the past.
Hunter Bennett
Okay, so I've looked over this and I'm trying to make sense of it. Have a few questions. What does FSAS, PE,SE mean? Having trouble understanding where the mastery template comes it to play or what it's relating to. How do I structure this into a routine?
Ryan Smith
doing foundation helped me with my elbow, HBP progression, specifically
Evan Morris
literally explained all you need to know in the post, can you read?
>how do I structure this into routine you pick which ones you want to do and how often
Isaac Hill
My bad, I was viewing on my phone and just skimmed through the image only and okay thanks.
Mason Nelson
Does anyone here tumble? What excercises are best to supplement it?
Hunter Hughes
Its miles easier and hits different muscles if you do it with knees on elbowd
Joseph Peterson
How do you get over the skull pressure? When doing pikes and stuff I get head pressure and my eyes feel like they want to water. I breath out on each rep to reduce this but its annoying.
Connor Carter
my wrists hurt when I do pushups. thought of switching to knuckle pushups, but wouldn't that be damaging as well? any tips?
Nicholas Rodriguez
just warm up your wrists before pushups
Anthony Price
hey OP, >I just do rows and curls with weights
why? Is Foundation not enough for arms? My triceps is drained after incline push ups lol.
Foundation feels great, you get double pleasure - one dose for better looking body and another - for every new move you master.
Yeah you do bent hollow body hold than catcow, bhbh - catcow ... 3-4-5 times with no rest. I am on PE2 on most elements, and catcow and skiers are the only mobility exercises that don't feel that great. Especially the skiers, I did very lousy halfassed skiers but whatever. Here is proper form - skip the annoying women speaking to 0:45 sec youtube.com/watch?v=CvexEC9WwCI
had the exact same thing when doing pikes in the beginning. I don't know how I got rid of it - by the fifth-sixth workout of me doing pike press ( that's like 2 weeks) this feeling disappeared completely and suddenly. So the best advice I can give you is to not give up. I wanted to quit doing them because I just "wasn't feeling" this exercise.
As a veterinary student I am going to assume that your blood vessels aren't used to this position so they are late to constrict and counterbalance the blood gravity brings in. A second assumption is that the more you stay in that position the faster you will adapt. You could try staying in your pike push up position, without actually doing any pushing on the days you don't do pikes. I think it will help you get through this quicker.
I'd recommend you the wrist workout in WP FKP WR and FP to strenghten you wrists.
The guy here has them if you don't know how to do them youtube.com/watch?v=t4a5wGxt_e8&list=UUDcvv3Y0_E-zzy7Rbv0ge1g&index=3 this is a Kneeling Wrist Push up, which is pretty advanced.. you should start with Wall Wrist Push ups. You can give it a try, I do them on my rest days. Feels good the wrist+grip strength and the forearm gains
