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The exercise starts in the advanced tuck planche, lowering slowly towards the ground while extending
the legs into straddle position. Right away after breaking the angle in your locked elbows you will realize
you are able to hold a much more extended position with bent elbows, and though, loading the muscles
to a higher degree. Continue to lower until you reach the straddle variation in the lowest position of the
planche push up. Stop for a second.
Start to reverse the motion, pressing from the ground slowly while closing into a tucked planche (you
are able to lift more than you can lower) until you reach the locked elbow tucked planche position.
It is essential to strive to reach the straddle planche position as quickly as you can while breaking the
elbow lockout on the eccentric and then lower the whole way down straddled. Also it is essential once
you start to press up to quickly close into a tucked planche and lift in that position, leveled with the
ground. This will ensure maximum loading while also being able to perform the motion successfuly.
This is one rep. If you are able to perform more than one, from the tucked planche, extend into the
advanced tucked position, and repeat again.
The Circuit
A1 Bilateral Squat variation (back/front, wide/narrow, etc) 3 reps
A2 Drop stick and hold (drop of 0.3-2.5 meters, stick the landing in above 90 degree knee angle and
hold for a second) 5 reps
A3 Narrow Grip Power snatch 3 reps
A4 Chutando/one legged back flip 2 reps per leg
A5 Bouncing 1/4 jump back squats (30% of A1) 10 reps, minimum contact time between reps
Example
Rings-Pulling Routine
Mup -> lower to cross 3 sec -> pull back to f-lever 3 sec -> f-lever pull ups 3 reps -> straight body pull to
b-lever 3 sec -> lower to german hang -> straight body pull back to inverted hang -> kip to support -> 3
cross pull outs
Paralletes-Pushing Routine
V/L-sit 3 sec -> press handstand (any version) -> full Pirouette -> HSPU 3 reps -> lower to stradle L-sit
3 sec -> planche 3 sec -> planche push ups 3 reps -> V/L sit 3 sec -> press handstand -> hold
handstand 10 sec
Other recommendations
1. Perform 5-7 routines a day.
2. I like to implement iso/dynamic stretching for the lower body in between sets, during pushing/pulling
routine day and uper body stretching between sets during leg days. This should be performed while
resting, for optimal use of training time. (This is not an intensity cycle in which you perform at your limit,
and though, you can use more of an active rest periods without hurting your performance and get more
out of your training time. Do not try this on intensification phases.)
3. During the Leg day I will use a simple routine, maybe one lift a day also, for only 3-5 sets. For
example: 3-5 sets of 5 reps weighted jumping pistol for height. Do not try to push too hard here also, as
the volume of upper body work will use your full recovery abilities. I'm not one of those overtraining
panics, but you will not advance as rapidly as you can if you fail to implement this principle.
4. Do not exceed more than 3 weeks on this schedule before going to an intensification phase.
5. Lower total routines performed each day to 3, every 3rd workout from the same kind.
6. Use spotting during the routines if needed, and provide a strong spot, making the athlete use less
than his full capacity for strength. This will make sure the cycle is kept under accumulation catergory.
7. Devise your own routines according to your abilities, facility,etc, there is nothing written here in
stone.
The WSB is one of the most influential powerlifting gyms in the world. The idea that they are most
known for is the combination of speed work and strength work.
Basicly, imroving your strength-speed and power will produce further development of maximal strength,
even though MS is not speed-dependent.
The WSB schedule uses a combination of fast days, using sub-maximal weights moved for speed and
a maximal day with maximal loads.
The combination of fast, slow and even static strength means is not new to gymnastics training, but
what I offer here is a better way to organize it and control quality of work and fatigue. This is a main
problem in gymnastics training - there is a lot to do, and sometimes it makes the coaches take a 'just do
it' attitude towards training. I suspect there is an optimal way to put it together. A clever way. An efficient
one. One that will give you the edge over other hard workers.
These three workouts will be repeated once more right away during the training week for a total of 2
workouts of each kind and 6 days work/1 day rest a week.
Examples
A. Upper Body Speed + Lower Body Strength + Core
A1. Ring Kip ups 5 reps x 5 sets
A2. Swinging Dips Pbars 5 double reps x 5 sets
B1. Ring Fast Muscle Ups with locked body 5 reps x 5 sets
B2. Hanstand push up jump into step 5 reps x 5 sets
B1. Jumping pistol squats landing in half pistol position for length of 10 meter per leg (advancing
forward) x 3-5 sets
B2. Depth jump (30-150 cm) to front flip into platform (30-150 cm) if you can do both drop of 150 and
land on 150, you will impress me. 5 reps x 3-5 sets
C1. One arm chin ups (assisted if necessary) 1-1 x 8-12 sets
C2. Paralette push routine - L-sit - press HS - HSPU - lower to straddle-L - Press HS - HSPU - Lower to
V/L sit (hold 3 sec per position) X 8-12 sets
D1. Vertical sit up contrast method - 3 reps with medicine ball behind head, (3-7 Kg) 3 reps without
external weight. Both as fast as possible X 5 sets