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[Buddhabellybum]

Hey everybody,
I'm just getting into gymnastics and have read Coach Sommer's articles on the front lever/planche progession and his advice on increasing your handstand strength.... I've also read his article on his Hanging Seated L article.

My question is: should I concentrate on all of these progressions at the same time? Or should I focus only on one progression right now?

Here are my stats:
24 years old (0.01 years training gymnastics)
220 lbs
17.3% bodyfat, 182.6 lbm
5'10"
can barely do 5 chin-ups and 5 hanstand pushups
can only get 3 seconds max on frog stands and 5 seconds on front lever with both knees tucked in

So... what should I do. Thanks for any help.

Kurt

[Coach Blair]

All of those should be somewhere in your conditioning program.

As well, keep practicing those handstands by kicking into them or doing them with your stomach facing the wall for time. Practice picking up one hand at a time to get used to shifting weight and walking eventually.

A lot of your short time has to with adaptation. Once you get better at the skill itself, balancing it out, you'll increase your times. There will eventually be a strength limitation, though.
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Glorify strength. "It is only by becoming stronger that a man can realize his divinity."

[Buddhabellybum]

Coach Blair,
What do you mean by a "strength limitation"? I'm guessing you mean a strength to bodyweight ratio... In what exercises will I experience this? I'm guessing the planche is the biggest thing I have to worry about. Thanks for any help.

Kurt

[Coach Blair]

For right now, I can hold a tuck or straddle front lever up to 20 or 30 seconds. It isn't a matter of skill since I've done so many, but rather strength stamina.
For instance, they're are probably some people out there that can shoulder press their bodyweight. However, in a handstand they'll be lucky to hold a handstand for 10 seconds because they haven't trained all those lil stabilization muscles.
A lot of the strength holds are not absolutely dictated by strength, but as well those little stabilizer muscles besides the big muscles. As well, they are influenced by proper execution of the skill.
_________________
Glorify strength. "It is only by becoming stronger that a man can realize his divinity."

[TipGuy]

Keep your conditioning varied. Pick a bunch of exercises from the conditioning pages on this site and start working on em. There's a ton of info on general principles on building a conditioning program in these forums.
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TipGuy
Webmaster DrillsAndSkills.com