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exercise plan any tips advise

Answered on August 19, 2014
Created September 12, 2012 at 1:36 PM

Hi there I would just like some advice on my training plan. I'm doing a steady-state training plan 5x3 as well as Greece the grooves

Before the workout I will do wrist push ups 10 and my static work, front leaver, back leaver, L sit, hand stand, frog stand,

pull up 25kg 4, then unweighted pull up for 30 second static at the top and hand for 30 seconds

Korean dips 5 last dip a static hold at the bottom for 15sec

pull up 25kg 4, then unweighted pull up for 30 second static at the top and hand for 30 seconds

Korean dips 5 last dip a static hold at the bottom for 15sec

back bridges 5

Hindu squats 5

then repeat another two times

cool down and stretch

my goals are muscle up, hand stand push up and one leg squat.

it is coming to the end of my cycle and I was wondering which exercise should I be going for now in your opinion?

91119f53c3827f5c7fc90b98cab85b04

(799)

on September 12, 2012
at 03:10 PM

needless to say, I also recommend Turkish Getups using the FMS or similar progression. Start with a "naked" getup using no weight then add weight (15 lb dumbbell), moving on to a 12 kg bell, then a 16, then a 24 once you have it mastered. Progress SLOWLY, concentrate on form over weight

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91119f53c3827f5c7fc90b98cab85b04

(799)

on September 12, 2012
at 01:50 PM

for the one leg squats there is a progression technique that Pavel lays out in his Naked Warrior book. He isolates the major parts of the progression similar to what FMS do with the Turkish Getup, so that you can master each of the major parts of the compound movement before doing the whole thing. This also helps to build enough strength and proper form / technique to execute the move properly. The book also covers one arm pushups and other russian strength training / bodyweight exercises in similar fashion. Recommended! Once you are able to master some of this I would also recommend taking a look at Al Kavaldo's techniques via his youtube channel or convict conditioning. Good luck!

91119f53c3827f5c7fc90b98cab85b04

(799)

on September 12, 2012
at 03:10 PM

needless to say, I also recommend Turkish Getups using the FMS or similar progression. Start with a "naked" getup using no weight then add weight (15 lb dumbbell), moving on to a 12 kg bell, then a 16, then a 24 once you have it mastered. Progress SLOWLY, concentrate on form over weight

0
193f00d53ebcb13940c7a55afc78ad17

on September 12, 2012
at 02:16 PM

If you have a goal of a specific skill, I would advise doing progressions toward that skill. Pistols (one-leg squat): Muscleups Hand-stand pushup Absolutely insane body-weight skill #1 Insane skill #2 And #3

Youtube also has some great visual tutorials for various skills, but I have found BeastSkills to be a phenomenal resource.

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