Topic: Is a summer-only regiment worth it?

[Paul Bischoff]

Hey guys,

So I've got finals for my freshman year in college coming up next week, and after that I'm free for the summer.  That's three months to work my ass off and get into better shape.  I've come up with some goals and ways to reach them, but haven't written down an organised plan yet. 

Here are a few with where I currently stand in parenthesis:
20 sec Planche (currently transitioning from tuck to advanced tuck)
20 sec Lever (still in tuck stage)
20 sec Straddle Planche (working on extending my legs)
5 Muscle Ups (can do one well, a second one with a struggle)
1.5x BW squat (this is probably where I'm most lacking, can only do 1x)
5 Hand stand push ups (I can do them against a door, can hold a regular handstand for ~10 sec)
Increase vertical jump enough to dunk a basketball (I want to get my entire hand over the rim, can get fingers over now)
Smooth out climb-ups into a single fluid motion (epic struggle now, but I can do them with decent form)
Kong a picnic table lengthwise (can kong a 4 plank picnic table now)

First of all, before I write out a plan, I would like your criticism on these goals.  The time period is 3 months.

Second of all, and more worrying to me, is that I will reach the majority of these goals, then go back to school.  There is no way I could keep up the same regiment.  Next year I have a very full and busy schedule (17 credit hours, part-time job, and extra-curriculars) and will probably only be able to exercise 2-3 times per week for about and hour each.  It also gets very cold, so working out outside isn't always an option.  I'm concerned that I'll regress during the school year and all my summer work will be for nothing.

Your advice is greatly appreciated in advance,

Paul Bischoff

[Taylor Lovell]

If you train efficiently and correctly you 3times a week should be plenty, and also, if you will make time if you really want to advance further, and only you can answer the question of "do I really want to put in the time and effort and is it worth it?".

[Corey Cedeno]

Trying to become as fit as you can isn't something that you "just do" in the off months.  Especially with a few of the goals you have in mind.  They'll take several months to years to get close to obtaining and then some.

20 sec Planche (currently transitioning from tuck to advanced tuck)
20 sec Straddle Planche (working on extending my legs)

Same goal.  Straddle is just a step in the progression to a full Plance.  Along with the Front Lever, there is no way you can do achieve those by summers end.  Depending on how long you are currently holding your Tuck Planche and tucked Front Lever you should easily be able to advance to the next stage of progression.

1.5x BW squat (this is probably where I'm most lacking, can only do 1x)

Your Back Squat will be the easiest to train.  Just 3x5 three days a week and keep adding a little bit of weight each or every other session.

When you say 5 HSPU, can you already do them?  I assume not since you put it as a goal (that's just how it came across when reading), as such, how many can you do?

Your vert. will increase as you do your BS.  Keep working those, put some power into it and work  some sprints while your at it.  Look into a little Plyo work while your there.

Your last two are going to be the easiest since they're technical moves.  They are not something that you might need major improvements in strength for.

[Paul Bischoff]

So can I just reduce the time on the planche or should I change the goal to the next stage of the progression?

I can do 5 HSPUs against a door, but I can't do any without because I don't have the balance yet.

Thanks for your advice.

Taylor- Of course I'll have more time some weeks than others to devote to training, but the reality is that I won't always be able to make time.  I have to keep my GPA above a 3.25 or I start losing scholarship money, and that's my first priority.

[Charles Moreland]

I don't have too much to say considering Corey did a good job:

-Work on going from a 20 sec tuck to a 5 second adv tuck. Switching from a 20 sec tuck to a 20 sec adv tuck or straddle is ridiculous. You'd be doubling the length of your lever mechanically and expecting to hold it for the same amount of time. Not going to happen. Work on perfecting the adv tuck for at least a few seconds.

-Work on your handstand holds while doing wall assisted HSPUs. At the same time, do a lot of wall runs to work up your forearm strength. If wall assisted HSPUs become too easy, start doing them facing the wall and with only 1 assisted leg.

-Post the rest of your schedule here when you're done so we can see. Or make a training journal.

[Paul Bischoff]

Here it is.  This is the first workout routine I’ve ever written for myself, so please keep your criticism constructive  .  I basically stole these from Steve’s article and modified them.  My plan is to do a 4 day per week heavy/light routine.
Warm-up: APK Warm up
Cool-down: High rep, low intensity ab/core work and stretching
Workout A Heavy
1. 60s of appropriate planche isometric (tuck for now)
2. 3x5 squats
3. 3x5 weighted dips
4. 3x5 weighted pullups
5. 1x5 deadlift
6.
Light workout (same for both light days)
1. 3x8-10 Planche progression pushups (that means pushups with hands near hips, right?)
2. 60s of Handstand hold
3. 3x5 pistols each leg
4. 3x8-10 unweighted pull-ups
5. 3x8-10 unweighted dips
6. 5 min of varied QM - rails, ground kongs, etc
Workout B Heavy
1. 60s of appropriate front lever isometric (tuck for now)
2. 3x5 squats
3. 3x5 weighted pullups
4. 3x5 assisted HSPUs (until I can do them w/o assist from a wall)
5. 4x100m sprints
6.
As you can see, I have some spaces leftover.  I was considering adding in decline bench and 100m sprints in somewhere.  I would also like some shoulder specific exercises since I had surgery to repair my labrum in December (doctor says I’m OK to start lifting again).  I’m also not sure what an “appropriate front lever pull up” indicates, or where to stick it in.  Let me know if you think there’s anything I should add/move/remove. I don’t think they have the right mats/weights to do cleans at my gym, so I took them out.

Thanks again.

[Steven Low]

1. Check out hte exercises section... there should be a link to Coach SOmmer's article which indicates what planche progression pushups and front lever progression pullups are.

2. Looks fine to me.... you can add in your sprinting after the heavy workouts.

3. Labrum.... if you're not doing PT you should be.

Also, you probably shouldn't be doing pullups/dips yet without a physical therapist allowing you to use full shoulder activity again...

Definitely rotator cuff work.

4. Cleans are extremely important for power so... if you can do them I would highly suggest it.

Also, I would purchase starting strength just for the technique for DL/squat/clean information. Add in 1x5 DL once a week.

[Chris Salvato]

y cant u work out next year during the semester, as well?

[Paul Bischoff]

I added in the 1x5 deadlift and 4x100m sprints into my last post.

Steve - I have had regular checkups with the orthopedic surgeon who did the orthoscopic surgery on my shoulder.  I have been doing the exercises he has recommended as well as low intensity swimming for rehab and it feels great.  I never had any professional PT, though.

Chris - I will be able to work out during the next semester, I'm just worried I won't be able to keep up the same training schedule because of time constraints.  I'll work out when it's convenient.  I have to prioritize, and, unfortunately, parkour/conditioning are a few steps down on my list during the school year.