Gymnastic based strength training

[wayne]

Hello guys first post on this forum i was hoping i could get some input on to my training program !

im currently recovering from over training syndrome and i am finally healthy enough to resume training i am planning to use gymnastic style strength training and will add in cardiovascular training when ive built up my strength qualities and lowered my body fat the split i am planning to use is a 5 day split to optimize recovery and help me develop all round strength and flexibility -

ALL WORKOUTS WILL HAVE DYNAMIC WARM UP

DAY 1 - 6-AM - DYNAMIC STRAIGHT ARM STRENGTH - I AM GOING TO DO DYNAMIC RING EXERCISES GERMAN HANGS/PIKES/BACK LEVER/L SITS PROGRESSIONS TO WARM MY BODY UP FOR THE PM WORKOUT - COOLDOWN - PNF AND RELAXED STRETCHING

DAY 1 - 2-PM- STRAIGHT ARM STRENGTH - THE SECOND WORKOUT WILL BE PURE STRAIGHT ARM BASED STRENGTH EXERCISES USING THE RINGS AND PARALLEL BARS AGAIN WITH PROGRESSIONS TO HARDER VARIATIONS - COOLDOWN - PNF AND STATIC ACTIVE STRETCHES

DAY 2 - 6-AM- LOWER BODY STRENGTH A/B - this workout will be a classical lower body workout the first exercise will be a squat variation for 5 x 5 routine to begin with then assistant lifts ranging from front foot elevated split squats to peterson steps ups the next lowerbody workout though i will do a deadlift variation as the first lift instead and rotate between the two - COOLDOWN - PNF AND RELAXED STRETCHING

DAY 2 - 1-PM - HAND BALANCING AND CORE - the second workout will be hand balancing and gymnastic based core exercises all with progressions to improve - COOLDOWN - PNF AND RELAXED STRETCHING

DAY 3 - 6-AM- ACTIVE RECOVERY - today i will do active recovery i would use a band and do 100 bicep curls 100 tricep extensions 100 shoulder presses 250 leg curls with ankle weights and walk in a weighted vest for 30-45 minutes - COOLDOWN - STATIC ACTIVE AND ISOMETRIC STRETCHES

DAY 4 - 6-AM- LOW VOLUME BENT ARM STRENGTH - today i was going to do low reps -1-5 reps for pull ups and dips going through harder progressions and also add muscle ups to this workout to finish - COOLDOWN - PNF AND RELAXED STRETCHING

DAY 4 - 1-PM- HIGH VOLUME BENT ARM STRENGTH - now i do higher reps 6-15 reps and instead of pull ups and dips do horizontal ring push pull exercises and work through harder progressions then i will do hand stand push up progressions then rotator and trap 3 exercises for prehab - COOLDOWN - PNF AND RELAXED STRETCHING

DAY 5 - ACTIVE RECOVERY - today i will do active recovery i would use a band and do 100 bicep curls 100 tricep extensions 100 shoulder presses 250 leg curls with ankle weights and walk in a weighted vest for 30-45 minutes - COOLDOWN - STATIC ACTIVE AND ISOMETRIC STRETCHES

DAY 6 - START CYCLE OVER FROM DAY 1

[Thomas Kurz]

View YouTube video 7 Signs Of Overtraining by Alan Thrall and compare what you do and how you feel with what he says. For in-depth info on overtraining and ways of treating it read Science of Sports Training.