The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Page 2 of 2 FirstFirst 12
Results 11 to 15 of 15
Like Tree1Likes

Thread: Question about different calisthenics programs

  1. #11
    Taking Cattle is offline Senior Member
    Join Date
    Nov 2008
    Posts
    564
    Blog Entries
    225

    Default

    Quote Originally Posted by postandspread View Post
    I also do bits and bobs from Foundation One & Handstand One. I think the progressions are very do-able and start out easy. They feel "different" and are also quite enjoyable. I don't know how effective the mobility exercises are but if Sommer says they are, I guess they must be. Some seem easy, some quite hard to do "right", some like the Superman, ill-advised (if one listens to McGill).
    The way the technique is explained in the gymnastic bodies forums has the lower back doing virtually no work whatsover. It's really interesting. I'm not an expert at all, but I think McGill may have been condemning the non-gymnast version. The non-gymnast version used to cause me lots of strain in my lower back. The gymnast version is all about butt and thoracic flexion.


    Btw, Taking Cattle, have you managed the Swivel Hips mobility exercise (accompanies the Scapular Shrug) as shown, without the left/right butt cheek coming off the ground?
    Not even close. Still working on that. An Ido Portal vid actually gave me some ideas on how to get the most out of it.

    One important omission in Foundation seems to be that he doesn't say what to do if one cannot meet the progression standards in the standard 12 week cycle, though in Handstand he says to continue at the level one is at provided the deload protocol is observed. Also, it's not clear from the material what one is to do if the mobility doesn't keep pace with progress in the strength component. I choose to continue doing the earlier mobility exercises. Of course, there's the forum, nevertheless...
    There is a lot of little detail missing from the courses, but the forums answer them and more. There's a stickied thread in the forum which breaks the superman hold down into it's own six-step progression that is almost more valuable to me than the superman progression in the book.

    Some of the exercises in Foundation require a vault-horse or partner-assistance which is a bit of a turn-off. The material doesn't say what the alternatives are.
    I can see myself substituting a lot of things for a vault horse, ie' a washing machine or the hood of my truck. All you need is something to bend over and anchor your torso while you lift your legs.

    The one that might trouble me is the wall of horizontal bars...

    Handstand has the one thing I was looking all over the place for: a very interesting progression for learning full wrist pushups. Lovely.
    I'm excited about all the hand/wrist/forearm work. I think it will help my BJJ a great deal.

  2. #12
    GeoffreyLevens is online now Senior Member
    Join Date
    Sep 2010
    Posts
    605

    Default

    Makes sense about the handstands. I have been working on just holding handstands against wall and gradually using the wall less and less for balance. I can see where wrist, forearm, and finger strength are the real keys aside from the neurological learning of balancing upside down.

  3. #13
    Chris Hansen is offline Senior Member
    Join Date
    Nov 2008
    Posts
    2,158

    Default

    I've found that supermans really work my hamstrings. Also that, if my glutes aren't properly activated, I'll get pain in the low back.

  4. #14
    Wombat is offline Junior Member
    Join Date
    Apr 2014
    Location
    Croatia
    Posts
    2

    Default

    OK, I don't know if anyone will see this, but here's a try...

    I've tried to do just one exercise GtG (namely push ups) for two weeks, but had no success in terms of strength gains or breaking my plateau.. I've followed some advice from here and got "The Naked Warrior" and that book completely changed the way I think about training. High tension and breath control really helped me through some sets, and slowly I've begun doing GtG box pistols and elevated hand one arm push ups and I feel much stronger!

    I want to keep doing that but also do the other CC exercises (pull ups, leg raise, handstands...). Has anyone tried doing CC (minus the pushups and squats) with "Naked Warrior"? Any thoughts?

  5. #15
    Johnny SWAT is offline Junior Member
    Join Date
    May 2014
    Posts
    23

    Default

    Quote Originally Posted by Wombat View Post
    OK, I don't know if anyone will see this, but here's a try...

    I've tried to do just one exercise GtG (namely push ups) for two weeks, but had no success in terms of strength gains or breaking my plateau.. I've followed some advice from here and got "The Naked Warrior" and that book completely changed the way I think about training. High tension and breath control really helped me through some sets, and slowly I've begun doing GtG box pistols and elevated hand one arm push ups and I feel much stronger!

    I want to keep doing that but also do the other CC exercises (pull ups, leg raise, handstands...). Has anyone tried doing CC (minus the pushups and squats) with "Naked Warrior"? Any thoughts?
    I agree with this. No other bodyweight book has helped me as much as NW. I see it as a prerequisite before branching out into any other calisthenics program, just as Power to the People should be a mandatory read before branching out into any barbell/strength program. Both of those books teach principles that can be carried on to your future training, whatever program you end up going with.

Page 2 of 2 FirstFirst 12

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Free Course
Close