I need your help.

I seem to have plateaued. I am working to bust through it, but am having trouble. I am not sure if I am training correctly. Let me know what you think. I usually workout 2 days on 1 day off.

Here is what it looks like:

Day1: Upper push.

Mil press 4x
Weighted dips 4x
Upright rows 3x
straight body skin the cats 3x

Lower Push.
Squats 4x

Day 2 Upper pull.
Weighted Chin ups 4x
Assisted one arm chins 3x each arm
Body rows on rings 3x
Front lever holds 30 sec total time

Lower pull.
Dead lifts 3x


Day 3 OFF

Day 4 Upper push
HSPU Parallettes 3x
Lat raise 3x
Back levers 3x
Straight arm lowering 4x (Arms extended straight lowering body to the rear.)
parallel bar swings 5x

What do you think. My goals are to greatly increase my total body functional strength through all planes for pushing, pulling and rotating. As well as building the elite male gymnast physique.

Help me tweak this to obtain those goals. I do not have access to a gym. I have a squat cage w/ pull up bar, 300lbs w/bar, parallettes, rings.

Thanks!

Busted Finger

Well, this week has been a bad week for training. I was at the beach for a few days and then after a great push workout I smashed my pinky finger in the car door... ouch. I am having trouble supporting my weight on that hand, so I am forced to take a few more days off. As soon as I recover I'll be posting on press handstands. I seem to be making pretty good progress.

Parallette Work

Somehow I got away from training on the parallettes. I have just recently picked them back up and can definitely tell that it has been a while. Here is a short video of a quick BASIC routine I use to increase holding strength and flexability.



Not very impressive, but it has been effective in helping me increase the range of motion in my shoulders as well as helping me build strength in my shoulder girdle.

I am working on my straddle planche push ups. I am trying to keep my body completely parallel with the ground. This is pretty difficult considering the amount of leverage working against you.

More to come... stay tuned...

Trying to keep up.

Well, I have been working on developing more strength on the rings especially in maneuvering my body through different positions while maintaining decent to semi-decent form. One skill in particular that I have been working is part of a simple routine. It consists of starting from a hanging position with a false grip into a muscle up to support. From here I do a forward roll to support which is essentially another muscle up. I do this as many times in a row as my body will allow for each set.

This is particularly difficult especially if you are week in the area of muscle ups. I will post a video as soon as I get one together. In the mean time give it a try! Coach Chris Sommer wrote a great article that I came across today that gives some great detail to how this is done his routine includes more skill and strength than mine as it contains more movements. Take a look at his article! When it comes to gymnastics strength training Coach Sommer wrote the book! http://gymnasticbodies.com/forum/viewtopic.php?t=620

Whats New

Right now I am working heavily on my front and back levers, adding more weight to my chins and increasing my overall shoulder strength. I have not worked my legs in forever. I need to get back in gear with my leg work. I will post my specific goals later. Check back!

Weighted Chin Ups

Chin ups are an absolute must for building pulling strength and power and for the development of the back.

It is important to progressively add weight to ensure that you are providing sufficient resistance to your muscles. You will want to use a weight that will allow you no more than 7-10 reps per set.

As for grip I prefer to vary the width of the grip so that all sections of your back muscles will be trained. I also prefer to have my palms face me. This is so that the biceps are stimulated as well.

Give it a try and let me know how it works out.

Handstand Push Ups

Handstand Push Ups (HSPU) are another essential skill that must be a part of any gymnastics conditioning program. HSPU are extremely effective in the development of shoulder, triceps and chest strength. Before attempting these babies it is important that you are able to hold an unassisted handstand for at least 10 to 15 seconds.

Start by using a wall to assist you in maintaining your balance as you move through the range of motion.

Face away from the wall and place your hands on the ground in front of you. Raise your feet and walk them up the wall until you are in the handstand position. From here you want to work to maintain your balance as you begin the pressing movement. Work hard to use the wall as minimally as possible. This is strictly to train your balance. Once you develop the required strength and balance you will be able to do them with out the wall.



Good luck and train hard. I hope this video helps give you an image of what they look like.