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  1. #1
    305pelusa Guest

    Default Starting off in CC

    Hello,
    I've been doing Calisthenics for 6 months now. I see exercising as not only to get stronger, but to learn about it. I haven't used GTG ever in my life as a method of workout routine (as shown in TNW), but used it with Pistols when first doing only a couple of reps.

    I always did my own workouts, and I learned A LOT from them (don't do static holds in Supersets, endurance goes better in circuits, etc), and I want to move on to the next "fad", CC.

    I will NOT start on the first steps. No point in training something if I can reach their progression standard already. I've worked hard for 6 months and I won't lose that. So even though I can do Lever Push-ups, Uneven Pull-ups, and Hanging Leg Raises, I'll start on steps before them as follows:
    Push-ups: step 6 (I did 2 x 20 with the 2-1-2-1 tempo yesterday of Push-ups, so I'l start here)
    Pull-ups: step 5 (although I can do 2 x 10 at 2-1-2-1 with a Chin-up grip, I know I have to beat it with Pull-up grip)
    Squats: No way I'm going back here, Pistols, Master step.
    Hanging Leg Raise: step 2 (I did 3 x 40 of step 1 yesterday, so I know I passed the first step, and I might be pass this one but I haven't tried it yet)
    Bridge: step 1
    Handstand: step 1


    Since I can definitely do each move twice a week, I'm using Solitary Confinement, but instead of doing the "3-5" work sets, I'll do 2 hard ones and if I can do many reps of the exercise, I do 2-3 extra work sets where I wont be pushing myself to the limit (to build the endurance). For instance, if I do 2 work sets of Close Push-ups (15 and 13), I'll do extra work sets (of maybe 8 or something) to build even better endurance to reach the 20 rep goal. On exercises where the goal are very few reps (such as the high Bridge steps), I'll stick to 2 work sets. For Pistols for instance, since the goal is very endurance-related, I'll ALWAYS do 5 work sets to increase my endurance gains.

    So what do you guys think? Any comment/opinions on the slight Routine change? My muscles can definitely take work twice a week. Officially, I just wanted to say I'm a CCer now as well!
    Last edited by 305pelusa; 11-24-2010 at 06:39 AM.

  2. #2
    ad5ly is offline Senior Member
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    Default

    There will be those who will say that you should not skip steps on CC. There are too many threads on the forum that discuss this. And it gets boring to bang away at it again. If you have the book and read it, you can decide what to utilize and what not to. You know yourself better than anyone else - and it sounds like you are capable of doing what you plan to. Give it a try and keep us posted on your success...Dennis

  3. #3
    305pelusa Guest

    Default

    Quote Originally Posted by ad5ly View Post
    There will be those who will say that you should not skip steps on CC. There are too many threads on the forum that discuss this. And it gets boring to bang away at it again. If you have the book and read it, you can decide what to utilize and what not to. You know yourself better than anyone else - and it sounds like you are capable of doing what you plan to. Give it a try and keep us posted on your success...Dennis
    All right! Yes, I know a lot of people say "there's no rush" and all that, but having worked out for 6 months already, I don't feel like losing everything I've worked for and then losing 6 more months on steps I can do the progression standard already. I'm just starting on the steps where I've met the progression standard for the steps below it.

  4. #4
    ad5ly is offline Senior Member
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    My post in response to yours does not necessarily reflect what I would do. For my situation I feel that doing all the steps is the best way to go. I'm not young anymore, and am prone to injury at 50+ years. And I have flexibility issues that I need to address. But since you are adament about not doing the beginning easy steps I see no problem there. If you decide that later on you will do it by the book, well then thats good too. Good Luck..Dennis

  5. #5
    ShuriteKempo is offline Senior Member
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    Shelby, Ohio
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    Default

    Just use your best judgement. Not everyone is fat dumb and happy and just fell of the turnip truck and hit their head on a copy of CC. It is your book after all.
    The Do of Kempo
    Think of yourself as a bladed weapon that requires sharpening daily. Remember the finest edge will dull the quickest, so don’t rest on past accomplishments, keep training. As your technique becomes sharper your skills will be more difficult to improve, then you must increase the realism and intensity of your training. To live the martial way one must train their entire lives.

    Sensei Gary Music Chief Instructor SKTA & OKC
    RKC cert II

  6. #6
    305pelusa Guest

    Default

    HAHAAH, all right, I'll use my best judgment.

    Now, I was trying the headstand, and I deem them unnecessarily dangerous. So many things could go wrong (starting with neck breaking, and going all the to falling from the position and breaking something), and Push-ups already work the delts quite well (at least I've gained incredible shoulder mass doing push-ups of different kinds), so I will not try this skill. Maybe later on, but not for now.

    Thus, I thought of changing Solitary Confinement to look like this.
    Monday: Pull-ups, Squats, Grip.
    Tuesday: Push-ups, Leg Raises, and Calf.
    Wednesday: Pull-ups, Bridge, Neck. The work sets of Pull-ups and Bridges will be Superset since I don't warm-up for the bridge.
    Thursday: Push-ups, Squats, Grip. No warm-up for the Push-ups (I don't need one really), but I do 20 squats and 15 Close Squats before the Pistols.
    Friday: Pull-ups, Leg Raises and Calf work.
    Saturday: Push-ups, bridge and neck. I superset the work sets as well.


    So, sometimes the Push-ups are done with the squats, others with the Leg raises and others with the bridges (and since the bridges don't require warm-up, I superset them). I don't superset with the squats because my knees are very prompt to cracking and maintaining between work sets means taking care of them and not exercising another body part. I also know from experience Supersetting Core work with Pushing or Pulling exercises is a bad idea (the Core needs to work on both).

    So what do you guys think? I know working on my Push-ups/Pull-ups 3 times a week instead of 2 will build more strength and endurance while I still leave a full 48 hours before working each. I doubt I'll overtrain with the little intensity the Routine has (but overall steps 1-8 are always not very intense anyhow for me, so that's good). Once I reach much more intense steps, I'll cut on the volume.
    Last edited by 305pelusa; 11-24-2010 at 10:31 AM.

  7. #7
    Henry Ross is offline Senior Member
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    Feb 2010
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    Glasgow, Scotland
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    Default On starting CC

    A couple of points.

    First off, well done in starting CC. It's a great program.

    I wouldn't worry about CC being a "fad". At a very basic level, CC is very simple, very traditional, very proven. It's basically a rejection of modern calisthenics as an endurance/cardio method. You work an exercise, master it, and finder a harder exercise. You progress using the most ancient strength method known to man--double progression. You hit a fixed number of reps, then move up in intensity.

    Regarding your desire not to begin with earlier steps, I really don't see a problem with this--especially if you have been working hard with calisthenics for six months. (This will take discrimination, of course; if you "run out of steam" from the program by starting too far up the series, don't come back later complaining that the program doesn't work!)

    I don't personally agree that the headstand is unsafe, although it may certainly feel that way at first. More people practice the headstand--via yoga--than have ever worked out with kettlebells, and I've yet to hear about the exercise producing an injury (though some must exist).

    I agree with your conclusion that the press-up series will stimulate the pressing muscles just as well. You can always try inverse work later if you fancy it.

    Anyway 305pelusa, you seem to have your head screwed on and your routine is great if you have the recovery powers, which I'm sure you have. Go for it!

  8. #8
    Karl F. Vorwerk is offline Senior Member
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    As an acrobat I don't consider headstands dangerous either though some groups of people do. If you don't want to do them why not start with Crow Stands (Frog Stands to me). It will help with balance on your hands and works the wrists and forearms.

  9. #9
    gtrgy888 is offline Senior Member
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    If you make consistent progress and enjoy your training, more power to you. If you find yourself plateauing, you can always go back a couple steps and focus on form. You might want to consider using a metronome to pace your reps (metronomeonline.com is as good as any). Good luck.
    CC Progress
    Pushups 9 Leg Raises 10+ Pullups 8 Squats 9
    Bridges 6 Handstand Pushups 4

  10. #10
    305pelusa Guest

    Default

    Henry: yes, I know starting on higher steps will not produce as fast progress as starting on the earlier steps (because they are harder), but I personally don't feel like doing the first steps in the Push-ups series IF I can do their progression standard. Note that I'm starting on step 6 even though I can even do Lever Push-ups just because I can't reach the progression standard of step 6 yet.

    I can do Uneven Pull-ups, but I haven't met the progression standard for full Pull-ups, so that's where I'm starting. I can do Pistols already, so no reason in going back. I am doing the whole bridge and Leg Raise series from the start. I know that my progress will not be AS fast, but I'll be cutting 6 more months of work, so I'm fine with that.

    Karl: I can not only do a Frog Stand for over 1 min., but also a Tuck Planche for 15 secs. I started working on Planches so I'm sure I have the strength required. I also know I have the balance. I just don't feel like doing an exercise that does have a higher risk than stuff like the other steps. No point in risking anything to work the delts when Push-ups do already!

    Thanks for the tip 888!

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