I would have liked it to have included a sample workout, but it is easy enough to create your own with the information available. Lots of useful information on progressing from one exercise to another. Many of the exercises may be too challenging for someone without a modicum of strength and flexibility. I fail to see how you could be disappointed by getting exactly what was described, and at the exact price you were told it was going to cost and happily paid. Why is this book interesting for me? Unlike the regular L, the straddle L should h a v e a forward lean while in support; the higher the straddle L, the m o r e substantial will be the forward lean. A n d the answer quite simply is - yes. If someone isn't able to cope with negative reviews he's not such a great individual.
T- Nation: Coach Sommer: Gymnastics training does indeed build incredible strength. N o w w h a t is especially interesting here is that, as soon as I b e g a n focusing on building the physical foundation first, my athletes' level of technical skills increased exponentially. Who is this book for? All in all, this book is a decent resource if you want a book to show you a list of skills - but who needs that with the internet these days? Yours in Fitness, Coach Sommer To the orignial poster: My thoughts are exactly the opposite! For additional information on utilizing the excellent technique of e m b e d d e d statics in y o u r training, they are discussed t h o r o u g h l y in the P r o g r a m Design section. Prior to this, gymnastic strength training books were few and far between, and were either high-level and technical training and coaching dissertations for example Arkaev , or general compilations of lists of drills and exercises, with little description or photographs, and certainly not designed for the non-gymnast. W i t h the a r m s straight, once again strive to p u s h the h i p s forward off the wrists. It is an excellent combination of a b d o m i n a l strength a n d active flexibility; w h i c h develops a great deal of stability within the h i p joint. O p e n Pike Closed Pike An o p e n pike indicates that the legs are straight a n d the torso is relatively straight w i t h an angle of closure of approximately 90° at the hips.
It's basic beacause the progressions start at an easy level for almost everyone, but the top of the progressions i think are really advanced. Be careful to m a i n t a i n a horizontal position. I checked my mailbox every day after I ordered it in anticipation. Bringing the legs together greatly increases t h e work-load on the lower back a n d shoulder girdle, h o w e v e r it is still significantly less t h a n that of the full front lever. At the back of the book there are half a dozen workout plans.
The book contains many gymnastic movements with variations. As an avid amateur gymnast, I was on the edge of my seat when Coach Sommer released this book. Initially, do n o t be overly concerned about y o u r feet being below horizontal sometimes far below! And that is the piece of equipment most often referenced. W h e n performing a straddle L on the rings always attempt to lift the legs above the rings. Unfortunately I d i d n ' t k n o w about chinning belts a n d chains at that time a n d the cheap leather belt we w e r e using b r o k e at 75 lbs.
Her ultra-conservative neurosurgeon was ready to do surgery, but she ended up postponing surgery to try one last thing. In reality, initially a lean of only an inch or so will h a v e y o u desperately struggling not to fall u n t o y o u r face. Straddle Ls, as well as L sits, are also easily integrated in the training of other skills. It is a little bit exotic a n d forces y o u r b o d y to exert strength in a position that m o s t people d i d n ' t even k n o w they could get into. I am by far not in the position to argue against your knowledge.
Rings are capable of far far m o r e t h a n simple dips, chins or muscle-ups. A grateful old beginner gymnast, Bob Burns I believe what I have purchased is a book that describes, how to progress from the most basic move to a progressively harder move. W h y does correct gymnastics conditioning w o r k so well? In addition, there are those w h o w o u l d quibble w i t h the planche being included in a list of fundamental static strength positions. Information, w h i c h in the past h a s only b e e n available to a few select elite, is n o w available to all. I seriously doubt anybody could find it all, compile it, organize it, and then design the programs or routines or steady state cycles, or whatever, for the price.
Handstands would be the perfect example, no matter how many books you read about them you will never learn to balance on your hands without extensive practice and insight about how your own body works. Sitting on the floor in a straddle, place one h a n d in the center a n d the other h a n d outside of y o u r leg just in front of the hips. Basically, the h a r d e r the contractions, over a greater p a r t of the b o d y d u r i n g an exercise, the m o r e effective the exercise. The best body weight training book I've read so far. Excellent exercise progressions, good evidence based advice, the book gives Gymnasts are just about the perfect athletes.
Difficulty rating: S t r a d d l e L - o n e h a n d center This variation requires vastly less flexibility t h a n b o t h h a n d s in the center a n d yet allows y o u to continue building h i p a n d leg extension strength. Hopefully, once the other volumes are released, it will have been! Looks like a good book. A n o t h e r athlete, Josh, h a s a strong straddle planche 19 seconds , b u t n o t a strong front lever, a n d the a t t e m p t at the 60-second L-sit crushed him. Your blog has been an eye opening experience as well. A muscle contracts against resistance and, w i t h perseverance, becomes stronger over time. Excellent exercise progressions, good evidence based advice, the book gives multiple progressive strength and conditioning tasks to practice and perform but falls short in terms of programming. The variety of people online teaching bodyweight and gymnastic skill for strength and conditioning these days is huge.
The book is not about reading yes you can read it very quickly , is about exercises, about how to progress on them, and of course, to do them, and this is where you must spend the time. In fact, the programming section was the most disappointing part of the entire book. There is no other single b o d y w e i g h t exercise that d e m a n d s m o r e strength, focus, tension, stability, coordination, balance a n d active flexibility over a greater range of motion. The d e v e l o p m e n t of gymnastics m a x i m a l strength will be a two-tiered process; building basic strength is the first step, as well as initially b e i n g our m a i n training focus. Then once h a v i n g d e v e l o p e d a b o d y that is capable of performing at a h i g h level; I layer the required technical training u p o n it. Keep y o u r legs pulled as w i d e apart as possible.
Even as small an adjustment as one inch forward of the h i p s in front of the h a n d s will cause most athletes to fail at this version. For those w i t h o u t gymnastics specific skills, an extensive r a n g e of substitute m o v e m e n t s a n d highly effective exercise progressions are p r o v i d e d in The D y n a m i c Physique. The w i d e r y o u r legs are, the easier the straddle planche will be. It doesn't teach handstands another book and rings require some serious strength. So you'd do the press set and go straight to the pull set and repeat for the total number of sets required, then do the leg set and go straight to the core set and repeat for the number of sets required. It is a really good book though - despite a few faults.