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 long term plan training

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ljove



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Join date : 2010-12-06
Age : 34
Location : Pula, Hrvatska

PostSubject: long term plan training   Tue Feb 22, 2011 10:51 am

i was wondering do you guys have set up a long term plan or are you training day at a day?

currently im on strength routine (high volume training written by Taiga) to fulfill requirements (need to increase my reps). been doing it 2 times a week. other days i have some soccer practices, running, and some various moves on bar, push ups, handstands, krav maga... one day per week is a rest day...

but apart of requirements, i want to increase my flag time, static holds and front and back lever...

should i only train basic moves to gain reps or should i incorporate some static exercises as well?

(english is not my native language, but i hope you understand me Very Happy)..

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1stratos1

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Age : 24
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PostSubject: Re: long term plan training   Tue Feb 22, 2011 6:43 pm

i m not pro but as i know expect the basics its good to do hold in the basics, and also training the advanced moves like back/front lever flag planche to see as good as possible gains.

As u have goal to do flag u maybe workout more for flag(there are some flag tutorials in forum). So u maybe want to do one day a week a workout for flag only or advanced moves.

I hope i helped, if i m wrong in something plz correct me , as i told i m not pro neither have achieved moves like flag and levers so i just tell things that i saw in this forum Smile
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ljove



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PostSubject: Re: long term plan training   Tue Feb 22, 2011 7:08 pm

tnx for your reply!

i wanted to ask do you guys work on repetitions increase and advanced moves at the same time? or do you work on rep increase one month, advanced move next month?
or are you mixing it?

i was thinking something like this:

monday: Taiga strength protocol (basics: pullups, dips, pushups, situps, leg raises)

tuesday: advanced moves training (flag, levers, static holds, handstand...)

wednesday: aerobic (running, bicycle,...)

thursday
: Taiga strength protocol (basics: pullups, dips, pushups, situps, leg raises)

friday: advanced moves training (flag, levers, static holds, handstand...)

saturday: aerobic (running, bicycle...)

sunday: off

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1stratos1

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PostSubject: Re: long term plan training   Tue Feb 22, 2011 8:14 pm

Well my goal is muscle up so for now i do basics and hold for basics. I cant tell u about others but i think u can either work on endurance one month and the other for example on strength doing weighted basics or u can do both or freestyle depends ur mood.

Your program looks good to me, as u are ok and not overtraining urself with 6 days per week training then its ok. I guess legs are worked in aerobic day, but what happened to krav maga? xD

Anyway better w8 a more pro to reply who worked or even achieved these moves.
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Jess



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PostSubject: Re: long term plan training   Tue Feb 22, 2011 8:20 pm

Looks like a good setup. Much will depend on reps and sets, and that will depend on what you can handle within that format. Just make adjustments to reps and sets to your level.
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ljove



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PostSubject: Re: long term plan training   Wed Feb 23, 2011 9:30 am

thx guys for replaying, i appreciate it very much! Very Happy

well, my goals for now it to get to requirements, so i only do basic moves: pullups, pushups, situps, dips. (i know muscle ups are there, and situps aint, but i can already do 5 or 6 muscle ups, and since i dont do other legs workout, i put in situps)

i read somewhere that there is no need to train more than 2 times a week for strength, i tried 3 times but its too much for me Very Happy.

those days looks like this:

- cca 10min of running, 10min warmup
- pullups: 12 sets with 7reps
- dips: 12 sets with 11reps
- situps: 12 sets with 40reps
- pushups: 12 sets with 18 reps
- leg raises (on dip bar): 12 sets with 8 reps
- 10min of easy jogging for cool down, and 5-10min of stretching (im aware that im disaster at stretching, im working on it Very Happy)
- 1min rest between reps, 3min rest between exercises

it takes from 2h15min to 2h:30min to complete it.... i could do some more reps but i prefer good form than few more reps...

im doing this plan for a month now, ill test my maximum in few days to see if i got better results.

and right now i want to make a plan for tuesdays and fridays, those freestyle days (static holds...), thats why i opened this thread...
aerobic is not a problem, standard running for 45 minutes (around 8-9 km), bicycle....

hehe, about krav maga, been practicing it for more than a year (was in jeet kune do before, full instructor), and now i took some time off so i can concentrate on this Very Happy, got addicted i guess hehe...
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vassili

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PostSubject: Re: long term plan training   Wed Feb 23, 2011 4:03 pm

You can do your static hold; Fl BL etc...at each training, do them after your warm up, just before your real workout.
Spread your static hold in your whole weekly routine. Do not do them all the same day if you work more than 4 different static hold exercice....

Static hold do not need a high volume of training, but need to be done regularly.

At least 3 days a week is the minimum for your main, focused exercice.

Good luck
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ljove



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PostSubject: Re: long term plan training   Thu Feb 24, 2011 8:46 am

tnx man! ill do some adjusting to my plan Very Happy

i was unsure about static holds, i guess i need to listen to my body while performing those exercises.

vassili wrote:

At least 3 days a week is the minimum for your main, focused exercice.

i just have wanna ask you one thing, i work on increasing my reps (main thing), so i need to do one more day of strength training?
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ironloo

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PostSubject: Re: long term plan training   Thu Feb 24, 2011 9:10 am

This will help

Mon = All basics high reps almost max out on everything everytime monday comes beat everything at least 1 rep no weight + core exercises.

Tue = blast the legs i usually do weighted squats, lunges, deadlifts, jumps quats, then 40+lb. weighted 2-3 mile run. + blast the core with weighted or advanced exercises.

Wed = Moderate weighted basics + core

Thur = High endurance leg day no weight 30 second breaks between sets important squats, lunges,jump squats, hindu squats kill the legs, than the fastest pace run you can sustain for 2-3 miles no weight.

Friday = Rest day

Sat = Super weighted strength basics 1-3 rep range, all statics,flags,advanced exercises long breaks

Sun = Rest day

This is a very basic routine that works GOODLUCK.
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vassili

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PostSubject: Re: long term plan training   Fri Feb 25, 2011 1:49 pm

Quote :
vassili wrote:

At least 3 days a week is the minimum for your main, focused exercice.
i just have wanna ask you one thing, i work on increasing my reps (main thing), so i need to do one more day of strength training?

I spoke about your main static exercice.
Static hold can be done at anytime, not ncessary on a strength training day, you can do your set a day where you do cardio or abs...etc... if you have only 3 upper body training in your week.

Btw, your main goal is to increase your rep ? What exercice and how many reps you target ?
Because why you do strength training if your goal is endurance......
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ljove



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PostSubject: Re: long term plan training   Fri Feb 25, 2011 5:29 pm

my main goal is to hit requirements (25pullups, 45dips, 55pushups, 5muscleups, under 6min), and i do basics, pullups, pushups, dips and situps on strength day, i follow Taiga protocol. been doing it a month, and ill check results in a couple of days Very Happy

anyway, its too much for me to do strength workouts more than 2 or 3 times a week so im not sure what i should do on those other days (apart aerobic exercices and core)...

i thought i could work on my static holds, like flag, levers and other...

so can i improve strength and endurance at the same time or do you recommend i should concentrate on one thing?
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vassili

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PostSubject: Re: long term plan training   Sat Feb 26, 2011 8:47 am

Quote :
my main goal is to hit requirements (25pullups, 45dips, 55pushups, 5muscleups, under 6min), and i do basics, pullups, pushups, dips and situps on strength day, i follow Taiga protocol. been doing it a month, and ill check results in a couple of days Very Happy

Your goal is the BBR, thus you have to focus on your endurance, because it's only an endurance challenge.
If you still want to train your move like Fl, Pl,BL , HS....

Do like i said above, do them just after your warm up before your real workout for the Bbr.
You can do both strength and endurance, but you have to expect slower progress in both domain, you have to choose your priority.

But working on static at the same time of endurance, there is no problem.
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ljove



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PostSubject: Re: long term plan training   Sat Feb 26, 2011 9:59 am

thats is excatly what was bothering me, should static be practiced every day!

much thanks!!

ill do some tweaking to my workout program!

static holds after warmup, before main workout (endurance for BBR): check!

thanks everyone for your help! Very Happy
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vassili

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PostSubject: Re: long term plan training   Sat Feb 26, 2011 3:09 pm

Your welcome, have fun and train hard Twisted Evil
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