[quote]Xen Nova wrote:
Thanks a lot for the good review on the other site.
I just have a couple questions:
- You mentioned that weighted skills (ie bench press, etc.) do not translate into the bodyweight realm, but bodyweight skills do translate into the weights realm. What is the rationale for that?
Actually seeing it with others and experiencing it with myself. You can quite naturally make strength improvements that will translate to both realms, but overall bodyweight movements that depend on difficult leverages often engage more muscle groups than a weighted lift. For instance the bench press is a braced movement, but a planche pushup is like performing the bench press without a bench, so your entire body has to be tight to do so. Concept I think Pavel calls irradiation.
- I’m interested in the leg work. What kind of leg work does coach Sommer recommend? Gymnasts are typically known for their upper body strength, not lower body strength. I’m curious as to what kind of lower body work he prescribes.
mostly just pistols and bodyweight GHR. A lot of their work outside of that is dynamic oriented stuff. Keep in mind they want to keep their legs as lean as possible. So any added muscle is NOT a benefit but rather will negate their skillset.
that said if you can perform 1/2 those skills and still have a 500lb squat with great leg development you’ll be stronger imo because it will be like performing the same movement with more weight.
- You wrote: “He really prefers using a steady state type of approach to training so on a perceived effort scale of 1-3, stay at a 2 for 8-12 weeks… often times we neurologically learn shit but on a curve that doesn’t solidify the gains, so if you start jumping through progressions too soon you quickly peak and then don’t progress any farther. Basically slower is better. Breaking it down to my dumbass level, the strength is in your cns which can rev up for short periods but the gains aren’t “muscle” yet, when you rebuild stronger muscle tissue at that strength level then it’s “permanent” and not just a short term CNS gain… which physiologically makes no sense, but i can make it work in my head :-p”
This part both interests and confuses me (yeah. I’m weird like that). Could you clarify that a bit?
Fuck that is confusing. um… it’s like Sheiko training, you stay at around 70-80% to get in more volume and teach yourself to “learn” the movement. You stay away from failure so you’re not in danger of learning incorrectly which may stop you from future progressions and allows you to train more often.
- Is this a book, or an ebook?
Book and DVD’s. I just got the book.
Just to clear up the last bit of confusion, you said that it’s better to progress slower, so that the gains are solidified by muscle, instead of being purely neurological. I thought the idea behind gymnastics was to build as much strength as possible, while building as little muscle as possible.
Besides that, thanks for explaining the level 2 on the 3-point effort scale. It makes sense now