I just finished a very enjoyable session which consisted of a mixture of basic gymnastics strength work (for ABSOLUTE beginners) and some Flowfit. The session looked like this:
Static holds:
Crow: 10 x 6 seconds
L-Sit: 10 x 6 seconds
Basic strength work:
Ring push ups: 3 x 3
Ring rows: 3 x 3
V-Ups (tuck) 3 x 10
Flowfit level 1: 1 x 11 minute round
I'm beginning to understand why Coach Sommer is an advocate of steady state cycles lasting 12 weeks or longer. He makes it very clear in his book that gymnastic strength is built slowly over long time periods. With this type of training I'm beginning to think in terms of months (and even years) rather than weeks. Although I have made some gains since the beginning of the cycle this work feels like something that should be chipped away at day after day and month after month to see real results. My most notable gains thus far have been with the ring push ups and crow posture. The rings were much closer to the floor today than the first time I did this. In the crow posture I'm beginning to feel as if I can almost lift my legs away from the arm support which means that a full planche will be on the cards before my 50th birthday (which is only 11 years away).
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