Monday, December 29, 2008

Gymnastics Strength Progressions

Today's workout

1 minute each of frog stand, ring support, bent knee hang. Complete in as short a period and as few sets as possible.

My frog stand today was weak. I completed 1 x 30 second stand that was very clean. 2-4 minutes later (I failed to keep track.) I completed another 30 second stand that was horrible. Me feet touched the ground 3-4 times. I should come up with a time penalty of some kind when this happens. Still, the first 30 second stand was the best 30 seconds I've done so far. I had good strong control on my hands and never touched the ground after getting in position.

After my first attempt at ring supports a few days ago (30 seconds in 10, 10, 7, 3 and I couldn't even hold myself in the position after that.), I decided to try for a shorter length hang but consistent time. I managed 10 sets of 6 seconds on a 1 minute start interval. Sets 5 through 10 were progressively worse with each set. Set 10 felt like I was slowly melting through the support and dropping out the bottom just as time ran out.

I did OK on my bent knee hangs. These are a really early step in a progression to a tuck front lever but I have a long, long way to go. My grip is weak. My abs are pretty weak. My entire shoulder girdle is beyond weak. For now, just holding 275 lbs off the ground with my knees raised as high to my abs as I can get them is plenty of work. I completed 3 sets of 20 seconds on a 1 minute start interval. I just started doing these on my new rings and this time I had the rings just high enough that in a hang, my feet and behind were not touching the ground. This provided great feedback as I fatigued in set 2 helping me increase my pull as I started touching the ground. Knowing the feedback was there in set 3 kept me strong through a rough 20 seconds. my forearms are still so pumped that typing is difficult 30 minutes later.

So, call it 60 second frog stand in 4 minutes, 60 second support in 10 minutes, 60 second bent knee hang in 3 minutes. I'll be trying to work this 3 minute workout (in 20 minutes) in 4 days a week, Monday, Tuesday, Thursday, Friday. I'm going to try to fit in some running and CrossFit workouts throughout the week as well.

Here's to strength, balance, resolve, self awareness and determination. I hope this holiday season finds you happy and on the path to enlightenment.

No comments: