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  1. #1
    Man2 is offline Member
    Join Date
    Mar 2010
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    53

    Default Bodyweight workouts combined with gymnastics odd objects.

    Hi,

    I was wondering how I could make a good bodyweight/gymnastic/odd object objects workout for a better build and strength. I've been trying to make one for a while with not much luck. I want to get a little bigger and more cut up for summer. Here are some of my goals for summer.

    1. get 5 fulll range hspu's
    2. 5 freestanding hspu
    3. straddle planche 5 seconds
    4. both levers.
    5.1 prison style one arm pushup.
    6. 20 pullups.
    Here's where I am right now
    1. 1 full range hspu
    2. 2 freestanding hspu
    3 advanced tuck planche 10 seconds.
    4. advanced tuck planche back lever and front lever.
    5 step 6 of convict conditioning
    6. 14 pull ups.
    So anyone have any good workouts that will help me reach these goals. I was thinking a mixture of coach sommer wod with a convict conditioning workout. I would also like to add some explosive actions in it. Also quite a bit of core workout with it.

    Any help much appriecated.
    PS
    The reason I want some odd objects in there is because thats what convict conditoning says the old timers did to get strong. I also believe thay's how I think the ancient greek trained to look the way they did in those old statues.

    PPS. It's summer so I have a whole lot of free time.

  2. #2
    joerevans is offline Senior Member
    Join Date
    Feb 2011
    Location
    Fayetteville, NC
    Posts
    114

    Default

    Burpee pull-up with oblique knee raises 6 x 5
    One Legged Squat w/ Wall Ball throws 6 x 5
    Box Jumps 24-30" to stand 6 x 5 w/back flip off
    Handstand Pushes partials 6 x 5

    not really

    I will vary my work out, usually doing a 5 x 5 of the most difficult exercise I can do and then select an easier variation for a 3 x 10-15
    Yesterday was triples
    Hand Stand Push Partial 5 x 5 (touched my head to a blue rubberized 35lb weight, roughly 1 1/2 inches)
    Pull-ups, Partial 5 x 5
    Lever Push-ups 5 x 5 (each side)

    then
    close hand 3 x 15
    Jack Knife Chins 3 x 15
    Elevated Push -ups 3 x 15

    I break CC up into upper/lower and am currently doing 5-6 days a week.
    I say use your imagination though, if you are putting in 45-60 min a work out, hit each muscle group for 50-60 reps in a hypertrophy rep range. you'll be good.

    BTW those Burpee pull-ups with straight leg raises or a burpee pull up to sentry pull... ouch
    http://bodyspace.bodybuilding.com/joerevans/

    CC Progress
    Pullups 4 Handstand 4 Pushups 9 Squats 9 Leg Raises 10 Bridge 10

  3. #3
    Miskatonic is offline Senior Member
    Join Date
    Mar 2009
    Posts
    123

    Default

    All these exercise program threads remind me of the Russian losing his mind in an American grocery store after inquiring about coffee that Pavel mentions in ETK.

    The routines are endless.

    I think people are hopping on the convict conditioning bandwagon because they think it's the new ego booster to prove they are a man's man. I've read the book and think it is worth every penny, I just find it amusing that so many people are going gaga over it now. I guess we have our own version of exercise fads in this area of physical culture also. Thankfully they actually give a dedicated person the results they want.

  4. #4
    progmachine is offline Senior Member
    Join Date
    Nov 2008
    Location
    Italy
    Posts
    114

    Default

    Quote Originally Posted by Miskatonic View Post
    All these exercise program threads remind me of the Russian losing his mind in an American grocery store after inquiring about coffee that Pavel mentions in ETK.

    The routines are endless.

    I think people are hopping on the convict conditioning bandwagon because they think it's the new ego booster to prove they are a man's man. I've read the book and think it is worth every penny, I just find it amusing that so many people are going gaga over it now. I guess we have our own version of exercise fads in this area of physical culture also. Thankfully they actually give a dedicated person the results they want.
    Agree with the coffe story...

    Personally I'm addicted to CC 'cause it helped me a lot coming out from a bad injury and 'cause calisthenics have always been my favourite "tool". I think the most important part of a routine is this: choose the tool you like the most! Even if it has no hype.

    Answering the topic, I think that GTGing both handstands and using the fighter pullup program by pavel will take care of the two steps you mentioned.

    it's summer and you have a lot of spare time, that's true, but I'd focus on less objectives, mid term. These are goals for an entire year!

  5. #5
    Com. Stefan is offline Senior Member
    Join Date
    Jan 2011
    Location
    Lund, Sweden
    Posts
    599

    Default

    Even the longest journey begins with one step. I suggest you more or less take one step at a time too so you don't trip on your own feet

    The fighter pullup program will help you get your pullups in maybe as little as a few weeks. I found that I could do pressing alongside it. It didn't improve as much as the pullups but it might be something you want to try, so perhaps HSPU. Focus on that, nail it and move on.

    Regarding the FSP you mention, you might want to take inspiration for C. Sommers book. He discusses briefly how to add it to pretty much any routine.

    Good luck.

  6. #6
    MBM24 is offline Junior Member
    Join Date
    Feb 2011
    Posts
    10

    Default

    It's not on your list, but the L-Sit is important for Gymnastics. Work on that and the Back Lever, along with GTG Freestanding HS Kick-Ups and Pull-Ups.

    For the Prison One Arm Push-Up, start doing them with your legs splayed a "mile" wide and being them an inch closer every 2-3 workouts.

    i would type more but I'm graduating High School today.

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