Author Topic: Chris' Gymnastics Log [Cycle 2]  (Read 18730 times)

Offline Chris

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Re: Chris' Gymnastics Log
« Reply #60 on: November 12, 2011, 11:45:26 AM »
Thursday 10th November '11

Karate training for 2 hours.

Moderate-light intensity.

Our Sensei is away in Italy training and helping with Wado Academy issues; something to do with self-promoted dan grades splitting away from the Academy... I'm not really sure if I'm honest. I don't want to get too involved with the politics. Anyway, I was asked to take the first class for the dojo, as dojo captain. Haven't taught a lesson properly in a while, but it's always an interesting experience!

Practised junzuki, gyakuzuki, jodan uke, gedan barai, gaiwan uke, naiwan uke, maegeri. Practised maegeri and mawashigeri in pairs. Did some fun for the smaller ones: one was wheel barrow race on knuckles (a classic :)), a human obstacle course (jumping over others, crawling through legs, all with speed!) and some practice for ji-yu kumite afterwards, using the hands as targets.

The next two lessons were taken by our next highest Dan grade after our Sensei, he's a brilliant teacher. Practise in pairs, tobikomi zuki, defending naiwan uke and countering with gyakuzuki. Last class followed the same lines, practising nagasu, inasu and noru with gaiwan nagashi uke and zuki.

Offline Chris

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Re: Chris' Gymnastics Log
« Reply #61 on: November 15, 2011, 02:10:47 PM »
End of Cycle 1 -- Movement Progression and Strength Testing
7th to 13th November '11

Progressions are colour-coded as follows:
Green - Static position or exercise I have progressed to be able to train with / position already attained
Orange - Static position or exercise that I can do but not for long enough/enough reps to train with
Red - Static position or exercise that I am currently unable to do

Acronyms below include:
PB: Parallel Bars/Parallettes
XR: Gymnastic Rings (Xtreme brand)
FX: Floor Exercise
SB: Single Bar


Fundamental Static Positions

L-Sit PB --> L-Sit Advanced PB
The L-Sit Advanced with the legs fully extended is currently out of reach. However, I can just about hold a tucked version of the L-Sit Advanced. The difference between the two is that there is no curvature of the back allowed and the hips should be in line with the hands on the bar, rather than behind. I figure a cycle or two with a tucked version will get my back/hip alignment correct, then I can progress to a straddled legs and fully extended legs to achieve the position.

Straddle L PB Bent --> Straddle L PB Low
Progressed! Now, rather than the legs being held bent, they're full extended but they are allowed to be lower than hip level. The correct Straddle L on the PB has legs and feet level with your hips and, most importantly, no contact between the thigh and arms (which makes the position wayyyy to easy!)

Manna - Middle Split Hold Bent
It's rather daunting that I can't hold the very first basic position towards the manna, but hey, it's early days! And the manna is easily the hardest of the basic static positions. The main focus of the manna positions is pushing the hips forward rather than leaning back. Obviously in time, this will develop and I can start the early days of manna training :)

Back Lever - Tuck XR --> Back Lever - Flat Tuck XR
Can almost hold the Flat Tuck, which is the same as the Tuck, however the back is held completely flat instead of allowing curvature. I can't hold it for appreciable time yet, so in the next cycle I'm going to lower through the flat tuck BL into the tuck BL. However, this tuck BL is going to have a flatter back than my last cycle, to place more stress on shoulder girdle strength.

Front Lever - Tuck XR --> Front Lever - Flat Tuck XR
No advancement yet, but an increase in time on the tuck. One important thing I did not realise is that I'm supposed to pull UP into the front lever rather than lower down. This will be something I'll have to work on for this cycle as it makes the shoulder retraction harder than when you lower down into the movement. *grumble* Back to work!

Planche - Frog Stand --> Planche - Advanced Frog Stand
As is already clear from my first cycle, I can just about hold an advanced frog stand. There has definitely been an improvement in balance and straight arm strength for the position but it needs more work. Another cycle of training it is! Gonna really focus on the balance. As for the regular frog stand, an increased training time to help with progressing.


Fundamental Bodyweight Exercises

Push Ups FX --> Push Ups XR
Progressed! Really happy to gain the strength for this exercise. I can't quite do 3x5 yet, so I'll be training with 3x3. Still quite shaky on the rings (not as bad as before though! :o) but 10 weeks should be plenty of time to get used to the rings.

Dips PB Jumping --> Dips PB
Don't yet have the strength to perform enough good dips. There's a large range of motion on this exercise too - shoulders just above hands at the bottom to full extension of the arms. It's quite challenging to my pectoral flexibility/strength as much as anything. Gonna focus on the XR Push Ups for now.

HeSPU Negative --> HeSPU
Still gonna work with the negatives. The headstand and handstand are two important skills I want to work towards in particular over the next few cycles - the carryover of strength, balance from handstands is amazing for gymnastics. I'm going to include a 30s headstand hold to practice for balance and leg position without the assistance of a wall, as preparation for the HeSPU.

Chest Roll - HeS
One of the more challenging strength moves to learn in the future across multiple planes. It'll be a while before I'm near this :P

Row XR Ground --> Row XR Elevated
Progressed! Another movement I'm quite happy to progress with. The only difference here is that the feet are now elevated to make the exercise more demanding. I'm just using a stool which is between 1-2' tall for now. From here I can work to a higher elevation or work toward XR Bulgarian Rows, a wider row variation.

Chin/Pull Ups XR --> Chin Ups - Tuck L XR
This isn't a movement I specifically worked on in my last cycle, but am going to include in this cycle. I have the strength to perform just ONE chin up, with tucked legs. The difference in strength needed between a normal chin up and a chin up with tucked legs is almost gobsmacking! I can do 3x5 chin ups or 3x3 pull ups; for this cycle I will do 3x5 chin ups for more specific strength towards the Tuck L Chin Ups. If I don't quite reach it in a cycle's time, I should have developed to 3x5 pull ups. Plan sorted ;D

Curl Ups - Inverted
This is effectively a pull up but your are hanging upside down on the rings. It's a very fun movement :) Unfortunately, I haven't quite got the full range of motion just yet, so this one's an exercise in waiting.

Pullovers
This is a multiplane pulling movement that requires a high bar to be performed. Naturally, I don't have a high bar at home (where on earth could it possibly go?!) so this is a movement I will likely NOT get the chance to perform unless I start going to a gymnastics class.

Muscle Ups - XR Negative
The Muscle Up is a movement that combines a press with a pull. Before I can even begin training the negative, I need a solid straight arm hold on the rings... not as easy as it looks! I'll get to this exercise later!!

V Ups - Tuck --> V Ups - Straddle
The V Up is a gymnastic variation to the sit up which, thankfully, completely alleviates the back strain that occurs with sit ups when done correctly. It is a combination of lifting the back up with the legs. This is a movement I've progressed on without specifically training... awhh right! :D

HLL - Half --> HLL - V to L
Another progressed movement without specific training... I'm liking this! I'm adding this exercise to my next cycle. The V to L is to develop the top position of the HLL, whereas the previous variation develops the HLL from a hang to an L position. I can't yet left my legs from a hang to a V, I always lose it at the L position, so training V to L should do the trick!

Archups --> Curl Ups --> RLL - Straddle --> RLL
So, it seems my lower back musculature has decided to explode with new strength. Weird. I KNOW I couldn't do a Reverse Leg Lift when I was testing movements for Cycle 1. Oh well, RLL for 3x5 ;D

Wind Shield Wipers - Supine --> Archups - Twisting
I actually found the Wipers to be a bit harder than the twisting arch ups, maybe due to flexibility, but regardless of that, I have progressed on this movement.

German Hang Pull --> Back Pull - Negative (tuck BL)
Progressed! The negative back pull is a movement that will progress alongside the back lever progressions. Once a greater back lever position is attained, the back pull negative must be able to be performed with that new position. It's gonna be a very long term exercise, but one that should supplement the back lever well.

Body Lever
This is a tricky pulling movement - it's similar to a movement called the dragonfly. The problem I'm having is keeping my entire body straight - the hips are closing on me rather than remaining open.

Deck Squats --> Deck Squats - Jumping
No problem with the progression here. I'm going to try and find out what sort of height I need to be jumping before progressing onto the next deck squat, which is jumping for distance. Just need a bit more information.

SLS --> SLS - Jumping
I've been quite happy with my SLS training, however I'm going to continue training the SLS to ensure that I have near-perfect form with the movement. Trying to jump from the SLS was... interesting :P A couple inches off of the ground? Gonna need more power in my legs!

Arch Ups - Single Leg --> GHR
The Glute Ham Raise is incredibly difficult... I'm going to continue training with the single leg arch up, but add weight to the movement. Gradually as the cycles go, I'm hoping to add enough weight and eventually be strong enough to do the GHR. Fingers crossed!


Free Weight 1 Rep Max Comparison

Squat: 67.5kg
Deadlift: 90kg
Bench Press : 57.5kg
Pull Up: BW + 10kg
Press: 37.5kg


Physique Changes

Previous Weight: 146lbs
New Weight: 146lbs
Although the scales show no gain in pound, I can happily say that I'm seeing some initial muscular improvements, indicating a reduction in body fat. There are improvements in definition with the bicep, tricep, trapezius, forearm, lattisimus dorsi and quadriceps. Body fat over the abdomen has reduced. This second cycle will have a higher demand for strength, so I should continue to see improvements. And hey, maybe even a six pack some day ;)
« Last Edit: November 26, 2011, 11:18:01 AM by Chris »


Offline Chris

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Chris' Gymnastics Log [Cycle 2]
« Reply #62 on: November 15, 2011, 02:42:51 PM »
Gymnastics Strength Cycle 2 -- 14th November '11 to ...

Weekly Training:
Monday: Karate [2 hours]
Tuesday: Gymnastics [1 hour]
Wednesday: Rest
Thursday: Karate [2 hours]
Friday: Gymnastics [1 hour], Flexibility [0.5 hours]
Saturday: Rest
Sunday: Rest OR Karate [2-3 hours]

Weekly Calories: 20647 kcal
Daily Average: 2950 kcal


Gymnastic Training:
[Warm Up/Joint Prep]
Shoulder Rotations 2x10
Wrist Push Ups 2x5

[FSP and FBE]
[Pull]
Back Lever Tuck 3x10s (flatter back; pass through Flat Tuck BL into Tuck BL)
Tuesday: Rows XR Elevated 3x5
Friday: Chin Ups XR 3x5

[Push]
Frog Stand 3x30s (practice Advanced Frog Stand after each set)
Tuesday: Push Ups XR 3x5
Friday: HeSPU (Wall) Negative 3x5 (practice HeS after all sets are completed)

[Legs]
Front Lever Tuck 3x10s (pull up into Tuck FL)
Tuesday: SLS 3x5
Friday: Arch Ups - Single Leg + 5kg 3x5

[Core]
Tuesday: L-Sit Advanced (Tuck) 3x10s ; RLL 3x5
Friday: Straddle L PB Low 3x10s ; HLL - V to L 3x5


Flexibility Training:
Bridge - 60s (feet elevated; for the long term, work toward correct bridge position)
Bridge Wall Walks - 1x10 (lean back, walking hands down wall into a bridge; move feet if exceeding current flexibility)
Closed Pike - 2 mins (on floor, no added weight)
Side Splits - 2 mins
Closed Straddle - 2 mins
L/R Front Split - 2 mins each side
« Last Edit: December 11, 2011, 10:18:14 AM by Chris »

Offline Chris

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Re: Chris' Gymnastics Log [Cycle 2]
« Reply #63 on: November 16, 2011, 02:54:00 PM »
Monday 14th November '11

Karate training for 2 hours.

Practised akuri-ashi, ayumi-ashi and sugi-ashi movement, combining junzuki and gyakuzuki with these movements; helped one of the blue belt girls, going through her syllabus for 4th Kyu grading and ensuring she was happy with everything; practised mawashigeri and ura-mawashigeri for use in competion; and finished with goshin ho, defending against ushiro ryo te-dori and mae kubijime.

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Re: Chris' Gymnastics Log [Cycle 2]
« Reply #64 on: November 16, 2011, 02:58:34 PM »
Tuesday 15th November '11

Gymnastic strength training for 1 hour.

[Warm Up/Joint Prep]
Shoulder Rotations 2x10 -- 10, 10
Wrist Push Ups 2x5 -- 5, 5

[FSP and FBE]
[Pull]
Back Lever Tuck 3x10s -- 10s, 10s, 10s
Rows XR Elevated 3x5 -- 5, 5, 5

[Push]
Frog Stand 3x30s -- 30s, 30s, 30s
(Advanced Frog Stand after each 30s set)
Push Ups XR 3x3 -- 3, 3, 3

[Legs]
Front Lever Tuck 3x10s -- 10s, 10s, 10s
SLS 3x5 -- 5, 5, 5

[Core]
L-Sit Adv. Tuck 3x10s -- 10s, 10s, 10s
RLL 3x5 -- 5, 5, 5


Notes:
A new cycle starts! :D
It seems the key for the flat back of the advanced tuck back lever is... contraction! Bit obvious really, but when I was lowering down with the advance tuck, once I was parallel with the floor I was actually able to hold it for a couple of seconds! A combination of shoulder retraction and pressing down on the rings with my hands seemed to nail it. 10 weeks until flat tuck BL? ;)
The XR Push Ups are challenging but good fun! Just gotta keep my form in check with them.
It's nice to see my SLS is more powerful than the last cycles; not such a grinding movement.
L. Sit Adv Tuck is hard enough as it is! Getting the flat back and hips in line for 10 seconds a set is more than enough!!


Offline Chris

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Re: Chris' Gymnastics Log [Cycle 2]
« Reply #65 on: November 17, 2011, 02:38:27 PM »
Thursday 17th November '11

Karate training for 2 hours.

Practised chudan and jodan zuki, jodan uke, gedan berai in both junzuki- and shiko-dachi; practised maegeri, sokuto and ushiro-geri; practised seiza, Ippon Kumite #9 and #10; finished with Naihanchi kata.

When we did Ippon Kumite #10, my partner managed to get the timing so well on the first technique so well he caught my right elbow a little by surprise... there was a little click and now it kinda hurts! May have to take a few precautions with tomorrow's training if it's causing problems with the straight arm movements... fingers crossed, a good nights rest will be all it needs! :)

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Re: Chris' Gymnastics Log [Cycle 2]
« Reply #66 on: November 20, 2011, 12:08:34 PM »
Sunday 20th November '11

Karate training for 2 hours.

Dan grade training today. Praactised junzuki, gyakuzuki, junzuki no tsukomi, gyakazuki no tsukomi and maegeri. Practised the three renraku waza on the current Dan grade syllabus and the ippon kumite, kihon gumite and kumite gata for our specific grade.

Still got a bit of pain in my elbow, so I'm not gonna do any strength training until it's cleared. Fingers crossed, that'll be in time for Tuesday and I can consider next week Week 1 instead. I'd rather not have to wait another week but I don't wanna exacerbate any issues with my elbow doing straight arm work :/ Just gotta listen to the body and go from there!

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Re: Chris' Gymnastics Log [Cycle 2]
« Reply #67 on: November 27, 2011, 03:22:37 PM »
Monday 21st November '11

Karate training for 2 hours.

Much to my annoyance, my elbow is STILL giving me jib. So I'm having a full week off from gymnastic strength training and letting my karate training act as rehab - the strength work is more likely to exacerbate joint tissue than karate unless we do anything particularly strength orientated. I've noticed I'm getting the most pain from any kind of sudden jerky movement with the elbow; it no longer hurts by straightening the arms.

Give it a week and hopefully my elbow will be good to go. SO INCONVENIENT to get it right when I'm psyched for this new gymnastics cycle that I can't even start! Grrrrr! ;D

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Re: Chris' Gymnastics Log [Cycle 2]
« Reply #68 on: November 27, 2011, 03:29:50 PM »
Thursday 24th November '11

Karate training for 2 hours.

Practised naihanchi dachi, chudan zuki, jodan zuki, jodan uke, gedan berai, gaiwan uke, naiwan uke, uraken uchi, shuto uchi, maegeri, mawashigeri, jodan nagashi junzuki, nagashi gyakuzuki, jiyu kumite and finished with syllabus renraku waza from 2nd Kyu to 1st-4th Dan, focusing on the second Dan grade renraku waza.
« Last Edit: December 05, 2011, 02:09:46 PM by Chris »

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Re: Chris' Gymnastics Log [Cycle 2]
« Reply #69 on: December 05, 2011, 02:15:04 PM »
Monday 28th November '11

Karate training for 2 hours.

A second week of rehab for my elbow. It has improved but still a little bit of pain at times, particularly with any snapping motion of the elbow. Just gonna give it this second week and I'll be back to my strength training. It's annoying to have to wait ANOTHER week but. can't be helped :(

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Re: Chris' Gymnastics Log [Cycle 2]
« Reply #70 on: December 05, 2011, 02:19:03 PM »
Thursday 1st December '11

Karate training for 2 hours.

December already, hard to believe! Time is flying by!
« Last Edit: December 11, 2011, 09:40:23 AM by Chris »

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Re: Chris' Gymnastics Log [Cycle 2]
« Reply #71 on: December 11, 2011, 12:32:20 PM »
Tuesday 6th December '11

Gymnastic strength training for 1 hour.

[Warm Up/Joint Prep]
Shoulder Rotations 2x10 -- 10, 10
Wrist Push Ups 2x5 -- 5, 5

[FSP and FBE]
[Pull]
Back Lever Tuck 3x10s -- 10s, 10s, 10s
Rows XR Elevated 3x5 -- 5, 5, 5

[Push]
Frog Stand 3x30s -- 30s, 30s, 30s
(Advanced Frog Stand after each 30s set)
Push Ups XR 3x3 -- 3, 3, 3

[Legs]
Front Lever Tuck 3x10s -- 10s, 10s, 10s
SLS 3x5 -- 5, 5, 5

[Core]
L-Sit Adv. Tuck 3x10s -- 10s, 10s, 10s
RLL 3x5 -- 5, 5, 5


Notes:
MY ELBOW'S BACK IN BUSINESS :D
Noticed after this amount of time that I struggled a bit with the Tuck Back Lever, though looking at it in hindsight it's more likely I wasn't contracting the right muscles to lower through an Flat Tuck BL.
Struggled slightly with the XR Push Ups but managed to do my 3x3 :)
Otherwise, hasn't been too bad today!

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Re: Chris' Gymnastics Log [Cycle 2]
« Reply #72 on: December 11, 2011, 12:56:53 PM »
Friday 9th December '11

Gymnastic strength training for 1 hour.

[Warm Up/Joint Prep]
Shoulder Rotations 2x10 -- 10, 10
Wrist Push Ups 2x5 -- 5, 5

[FSP and FBE]
[Pull]
Back Lever Tuck 3x10s -- 10s, 10s, 10s
Chin Ups 3x5 -- 5, 5, 5

[Push]
Frog Stand 3x30s -- 30s, 30s, 30s
(Advanced Frog Stand after each 30s set)
Negative HeSPU 3x3 -- 3, 3, 3
(Practise headstand balance for 1min+)

[Legs]
Front Lever Tuck 3x10s -- 10s, 10s, 10s
Natural Leg Curl 3x5 -- 5, 5, 5

[Core]
Straddle L PB Low 3x10s -- 10s, 10s, 10s
Hanging Leg Lift - V to L 3x5 -- 5, 5, 5


Notes:
Did a lot better with the Tuck BL work, though when combined with chin ups its tough work on the biceps!
My pull up into the Tuck FL has improved already, glad to see that! I've also changed from doing Arch Ups - Single Leg to doing Natural Leg Curls, which is a more progressive movement towards the GHR and I feel works the glutes better than the arch up.
Hanging Leg Lift was interesting... my legs were quivering like jelly doing them! I'm ensuring the legs are extended and the feet are pointed forward, but obviously it's quite difficult on my legs for the time being... gonna have a shaky few weeks I think :)

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Re: Chris' Gymnastics Log [Cycle 2]
« Reply #73 on: December 15, 2011, 02:08:04 PM »
Monday 12th December '11

Karate training for 2 hours.

Practised junzuki, gyakazuki, jodan uke, gedan berai, gaiwan uke, naiwan uke. Following two lessons practised Dan grade syllabus renraku waza, with and without a partner.

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Re: Chris' Gymnastics Log [Cycle 2]
« Reply #74 on: March 26, 2012, 02:16:18 PM »
Update![/u]

So it's been a while since I've posted any of my training on here! I felt like I was spamming up the forum posting 4-5 times a week with, what was effectively, the same post multiple times :o Anyway, I feel it will be easier simply to post notable occurrences in training, the changes in my routine and the strength testing for each new cycle.

I still had a bit of issue with my elbow and decided to go for a complete break from gymnastics for a couple of weeks over the Christmas period. I haven't had a problem since. From the beginning of January I've been back on track with my training and finished my Cycle 2 routine :D Most notably, I can now hold a good Flat Tuck Back Lever and a good Advanced Frog Stand, both for 5 seconds! Which is rather minimal, but it's nice to see that first step on my strength journey ;D

I will post my strength testing after Cycle 2 soon, followed by my third cycle routine which I have just started. Going to put some more focus on handstand strength in this cycle. I want to eventually be able to hold a handstand without the aid of a wall AND be able to do good headstand push ups. All in good time! :)