What are some good yet intensive gymnast training routines for a beginner?

bobrien · 1 month

For rings, I'd start working through the basic stuff: support holds and skin the cats are good starting places.

I'm not sure where your current level of fitness it, but I'd work to improve pull ups and dips, so you can eventually train a muscle up. You'll also want to get accustomed to a false grip if you want to get the muscle up.

Front and back levers are good to train and the progression typically goes something like tuck -> advanced tuck (straight back) -> one leg out -> straddle -> full. I'd be careful, I rushed into this a bit and started to get elbow pain. Take the time to strengthen connective tissue, rings can be harsh. I found support holds helped me the most, but it may be different for different people.

There's plenty of stuff to do that isn't on rings. Work on getting a good handstand down. Practice it with your stomach against a wall to help make sure you're keeping your body straight.

I can't necessarily outline an exact routine, but make sure you're getting a good balance of pushing and pulling motions. Also, gymnastics training tends to be pretty light as far as leg work, so depending on your goals you may want to include some of that. As far as bodyweight options go plyometrics and sprinting are good, and of course as people will always recommend here, squats and deadlifts are great exercises.

bobrien · 1 month

HS - Handstand (HSPU - Handstand push-up)

MU - Muscle Up

FL - Front Lever

SS - Shoulder stand

I think XR just refers to doing the exercises on rings

Nuplex · 3 months

2 - The introductory courses 131/132 are both fairly straightforward and not too difficult. You get to use Eclipse and Java, and it's not bad at all. The difficulty is definitely much higher as you go up, 216 (which follows 132) has about a 20% drop rate with another 20% coming out with Ds and Fs, it's pretty rough

3 - Depends on the teachers my experience has ranged them from awesome to terrible. Like other people have mentioned, Nelson and Fawzi are both great, but I'm currently stuck with Herman....not so great

Just in general, I think it's a solid comp sci program and am really happy here with it, so I'd recommend it

embrace_the_martian · 3 months

Isn't there a false grip you can do on a bar too? Though it's understandably different from the grip on a ring.

eshlow · 3 months

Hey, I think the book is great, haven't worked all the way through it yet, but I've definitely learned a lot from it.

One question - I've always done L-sits with my hands facing forwards and now I've tried with them facing back and it's incredibly uncomfortable, anything I can do about that? Is it a flexibility issue?

bte1 · 5 months

This might turn into a bit of a paragraph, but there are a fair number of approaches to routines and I can't say I know what will work best. I'm still experimenting with what I'm the most comfortable with. One approach is called greasing the groove. Essentially you just pump out a quick set various times throughout the day and gradually that exercise will become easier and easier since you're doing it all the time. That goes against the standard dedicated workout system, but I had decent pull up progress with it.

As far as CC goes, it recommends that for a workout you would target, say, two exercises. Warm up then do 2-3 work sets. Where the goal is to have high intensity, low rep sets rather than very high rep, endurance sets. So you find a progression of a particular exercise that you can do but is hard enough that you're not doing tons of reps. The chart actually tells you how many you should be able to do before moving to the next progression.

CC emphasizes patience and building a solid foundation. So don't just jump to your limits and expect fast results. Doing too much too soon is an easy way to burn out.

bte1 · 5 months

I read it and enjoyed what I got out of it. If you don't feel like dropping the money for it (I don't blame you), the image above gives the gist of what you would learn from the book. Basically work through those progressions up until the hardest version of each exercise. The truth is a lot of the book is just touting how good bodyweight exercise is

bte1 · 5 months

convict conditioning

IFeelOstrichSized · 5 months

I watched Metropolis last spring in a film class, and wrote a paper describing some of the efforts they put into creating the special effects. It's a pretty interesting movie, but I have to admit all the discussion on it that we did in the class is a bit fuzzy for me now.

I pulled up my old paper, and here are some parts from it you might find interesting:

Lang made use of a variety of techniques to create his special effects. Most notable is the use of the Schüfftan process. The process is named after Eugen Schüfftan who developed and implemented it while working on Metropolis, though there is evidence that similar techniques had been used by film makers before. In Gunther Rittau's discussion of the special effects of the film he brings up the point that in order to do the necessary construction on the intended scale without the Schüfftan process the cost and effort would have been completely impractical if not impossible. To create the effect of actors in these elaborate and realistic sets, Schüfftan used a special mirror that could reflect the scale model or drawing of the background while creating the illusion that the actors were actually in these places. This process has been used as recently as in Peter Jackson's The Lord of the Rings

...

An effect of Metropolis that is particularly noteworthy is found in the scene where the android is brought to life. As it is transformed into the form of Maria, waves of electrical current are seen on the screen to demonstrate the strange, mysterious process that is bringing life to the robot. Rittau describes the complexity of the process saying, “Making this shot work called for weeks of preparatory experiments in the laboratory, and making equally long calculations connected with the shooting. The photographic chemistry was anything but unimportant, and while preparing this shot the strangest of technical aids were used.” He goes on to say that in order to get the shots right meticulous care was required on the part of the cameramen and technicians. A Tesla coil was used for shocks of light and electricity, and the film had to be carefully exposed over and over for just the right effect.

I got the article from Gunther Rittau here

ssc8889 · 7 months

You might like this. It provides a grocery list then a weeks worth of meals to follow and how to use the leftovers for lunch the next day, pretty helpful and straightforward.

dutchbait · 7 months

http://forum.bodybuilding.com/showthread.php?t=132598293 this is a pretty good guide to keto. There's a lot of information, though sorry I can't help you with anything in Dutch

MrsPumpkincrook · 7 months

He says in a comment here

farfigneugan · 8 months

Double overhand is going to be a lot harder than alternate hand grip. No broscience there If your fingers are facing the same way they will unroll a lot easier and test your grip more.

Vic_Vega · 8 months

That was a good read, it'd definitely be nice to see more links like this on fittit

storelogix · 8 months

Sorry man, but 72 hours? There really isn't much you can change in that sort of a time frame, but you can make sure you're well rested, and warmed up so you're at 100% for the test.

faintdeception · 9 months

Haha, somehow I knew I could come here, and find people already responding...geez that was so weird I've never felt an earthquake before.

spnce · 9 months

That's why I usually try to work out at SPH it's practically empty compared to Eppley, and they have bumper plates if you're into olympic lifts at all

Slep · 9 months

WAFC is the washington area frisbee club. It's great, people are friendly, and there are various level leagues if you're experienced or not. Fall registration just went up a few days ago. Also, most fields are metro accessible

eric_twinge · 9 months

and another part:

Overall, therefore, the extent of the research does not support one training modality over another, it seems only to reflect our existing knowledge that a muscle fiber does not recognize a difference between types of resistance; it simply contracts, or it does not.

eric_twinge · 9 months

Most of these comments don't seem to indicate having read the full text so here's a relevant piece:

Despite this the ACSM [15] suggest that free weights have an advantage over resistance machines due to purported greater neural activation. The ACSM [15] cite a single reference to support their statement which found the only significant difference to be in the activation of the anterior and medial deltoid at 60% of 1RM between a free weight and machine bench press exercise. However, this article uses EMG to measure activation which, as clarified previously, does not permit conclusions to be made regarding the effectiveness of the exercise. The authors also reported no significant difference for other muscle groups or at heavier loads [81], something the ACSM failed to mention. As such this recommendation by the ACSM is indicative of a bias towards free-weight resistance forms, which is not justified by the scientific evidence. Interestingly, Schwanbeck et al. [62] found that the 8RM for a Smith machine squat was 14-23kg heavier than for a free weight squat. Whilst further research is necessary, this could indicate that force production is diminished where balance is required. That is, where there is a need for balance the muscle fibers likely fatigue performing the skill of balancing the load rather than contracting against the resistance.

menuitem · 10 months

Not exactly for the week but just finished two months going around Europe with a couple friends and was worried I'd really lag behind on my fitness. In fact I managed to hit a lot of big milestones, and it's pretty awesome to look back on.

I spent two weeks (out of the eight total) in rural Italy working on a vineyard. Lots of manual labor, carrying heavy rocks/branches, that was a cool experience. But basically two weeks camping out in a tent with no electricity you realize you have a lot of free time and I made some good progress on bodyweight exercises. I can now:

Sit comfortably in the bottom of an ATG squat which for a tall lanky guy like me who usually spends most of the day in front of a computer that was quite an achievement.
I put a lot of work in freestanding handstands and can hold those for quite a bit longer, certainly have some ways to go with that
and then my personal favorite, I got my first real muscle up!

embrace_the_martian · 1 year

Just making a quick note, running barefoot/with minimal shoes is also way better than using running shoes

embrace_the_martian

TROPHY CASE

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