Well, full disclosure first...this is one of those blog writings that are written in a slightly uninspired phase, so I had to really think about what I have been up to recently to try to find something to write about. Unfortunately, winter training can be a bit unexciting at times.

 

What I found myself doing recently is focusing on strength and power training more than anything else complimented with some bodyweight skill development such as planche training, front lever progressions and such.

 

What I mainly wanted to talk about was the addition of isometric training into my practice. Recently I got obsessed with being able to perform skills like a front/back lever, full planche, L-sit to full handstand, etc...After some research, I concluded that besides being a total beast, the requirement for most of these skills is to work towards them by their progressions. Such as do you want to be able to do a full planche? Then work on tucked planche. Can't even do that? Then work on frog stance. But how do you progress from one to another? Simple, just hold the position you can do (let's say tuck planche) as long as you can in sets....simple but not easy. Just work on the isometric hold and over time you can move your body closer to the final form. I started working on a front lever about 10-11 days ago and I have made a significant improvement very quickly by just working on isometric holds of a tucked position and as I felt stronger straightening my legs a bit and working on that for another 2-3 days, then straighten my legs a bit more for another couple of days and so on.

 

Best part of such training is that it's not hugely demanding on your body so it can fit perfectly around your regular training. You can even spread it out throughout the day, do a hold here and there for 1-2 minutes. It'll make a big difference and will make you appreciate how much strength and control is needed for any of these skills. As a start, have a read through this old article which offers a ton of advice and information:http://www.dragondoor.com/articles/building-an-olympic-body-through-bodyweight-conditioning/default.aspx