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Doing front lever for longer (Read 26939 times)

Nibile

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#50 Re: Doing front lever for longer
December 10, 2014, 08:33:33 am
Stinkin' Ab wheel.
Second session, with a 5" pause at full extention, no Doms no nothing.
Meh.

jwi

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#51 Re: Doing front lever for longer
December 10, 2014, 09:18:24 am
DOMS is not a good measure of efficacy, as you well know...

(But I find roll outs with a balance ball, with my feet on the sofa very hard on the abs and serratus anterior)

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#52 Re: Doing front lever for longer
December 10, 2014, 09:43:28 am
DOMS is not a good measure of efficacy, as you well know...
Yes I know but they make me feel manly.

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#53 Re: Doing front lever for longer
December 10, 2014, 10:55:26 am
fair enough

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#54 Re: Doing front lever for longer
December 10, 2014, 11:36:28 am
Stinkin' Ab wheel.
Second session, with a 5" pause at full extention, no Doms no nothing.
Meh.

Best get on the one arm rollouts + weight then!

Nibile

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#55 Re: Doing front lever for longer
December 10, 2014, 11:39:29 am
Ahahahahahahahahah!
That could rip me in two!
But yes that would be very cool.

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#56 Re: Doing front lever for longer
December 10, 2014, 02:24:20 pm


Pure insanity, 3:44 for the one arms with a weight vest

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#57 Re: Doing front lever for longer
December 10, 2014, 02:38:11 pm
Stinkin' Ab wheel.
Second session, with a 5" pause at full extention, no Doms no nothing.
Meh.

whilst paused, practise some Shark style power screams

perhaps wear ear defenders if practicing indoors

Nibile

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#58 Re: Doing front lever for longer
January 08, 2015, 08:14:04 pm
Still working for the (lost) cause.

The rolls are part of my finisher's routine. After those there are kettlebell swings and a weights compound. All for two sets.
800 grams of tripes is not an uncommon dinner as of late.
I love this fucking shit.

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#59 Re: Doing front lever for longer
January 08, 2015, 09:00:04 pm
I don't have a weightvest, but I find using the ab wheel on one knee and one foot feels like good progression

Nibile

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#60 Re: Doing front lever for longer
January 08, 2015, 09:52:20 pm
Cool. Will give it a go!

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#61 Re: Doing front lever for longer
January 27, 2015, 01:54:38 pm
Had a test the other day, without weightvest I'm able to do the ab-wheel on my toes, with decent posture.
Ultrahard effort, I thought my eyes would plop out!
I used a slightly divaricated stance in order to reduce the leverage, but was still good. And a few seconds pause at the bottom. Going back is super hard too. 5 reps max, 2 sets.
I will probably keep doing the knee version, weighted, with longer pauses at full extention and add one set. It seems to work.
Doing them on the toes with ONE ARM is ultrahuman.

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#62 Re: Doing front lever for longer
January 27, 2015, 02:41:07 pm
Good doing!
I should structure my training a little  :-\

jakk

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#63 Re: Doing front lever for longer
January 27, 2015, 05:32:08 pm
Probably slightly off topic but how many days a week do you end up training Nibile? Or I guess how do you end up structuring your sessions to train most days and not overtrain and get weak and injured? I'm gradually moving into better structured training and trying to taking proper rest but am ending up with something like 3 rest days a week and feel like I could probably separate things a bit more and train more and more efficiently.

Also, if you have rings then progression is easy, you can just set them down to the floor and slowly shuffle your feet backwards as you get better at them until its pretty much downhill. Tried with a wheel the other day on my toes but got out and couldn't get back! I like the holds at full extension though, feel brutal.

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#64 Re: Doing front lever for longer
January 27, 2015, 11:00:12 pm
I'm not very good at planning for more than a few weeks, and I always tend to overdoing it, so I've been overtraining for years probably, in the past.
The problem is that I love training, there are so many physical abilities to improve!
Anyway, I think that the key factor is intensity.
If you keep that quite high it's harder to get into overtraining, because you're forced to kill volume.
I usually train four days a week for climbing, but they could be three or five, depending on how I feel and what I want to target. When trying to improve power endurance I often add one extra session.
On rest days I do only a finisher, see the related topic for info. 
Other key factor is not getting too anxious about planning. Knowing your aim and following your body is a good way to go.
To train often and on consecutive days you need to have multiple sessions ready to be done, taking into account time, stress, fatigue and so on. For each tool (fingerboard, campusboard, wall) you should have as many different sessions as possible to target different qualities, prevent adaption and fight boredom. After a heavy fingerboarding session, the next one can't target the fingers as well, so no campus board, no fingery stuff on the wall, but maybe campusing problems with big moves on good holds, or working on core tension, or bouldering on slopey holds, etc.
I usually separate fingerboarding, core and bouldering. Fingerboarding comes first in the week, then bouldering. When bouldering I have power sessions earlier in the week, then power endurance ones and I never have endurance sessions. That's probably why after one year and half I still haven't climbed my 30 moves long circuit...
Hope this helps.

I have to say that all my session are generally short, or very short.

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#65 Re: Doing front lever for longer
January 29, 2015, 07:15:26 pm
cool, thanks, I'll try to focus more on keeping the intensity up, I think that can drop sometimes and I can be a bit bad at changing things up, I feel like there's only so many bodyweight exercises I can do with a set of rings and a bar but that just means I get to find new ones :) Yeah, I've been following that thread, looking forward to trying some out

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#66 Re: Doing front lever for longer
February 04, 2015, 03:47:46 am
If you can only do a front lever without breathing it means you haven't got the core strength to hold one and breathe. Ergo either do lots of short ones with very quick rests inbetween and train up that way, or like others have said practise 1 leg out front levers while breathing etc.

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#67 Re: Doing front lever for longer
February 04, 2015, 08:36:07 pm
Doing sets of the standing rollouts for 6 reps at the minute. I had the notion I'd do toes to bar leg raises the day after as well, so far I've not been able to do the leg raises as I'm still too knackered from the ab wheel. First day I did them in ages I had DOMS for 6 days.

Brutal!

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#68 Re: Doing front lever for longer
March 28, 2015, 01:43:52 pm
Crossing this topic with the Finishers' one, while trying to figure out a new finisher yesterday evening, that did't involve my injured gluteus, and considering that I was a bit tired from the previous day's session, I had this nice ab-roll routine; on the knees:
- 5 normal reps;
- 5 reps with a 5" pause at full extension;
- 3 reps with a 10" pause at full extension.
No pause in between.
I did it twice, alternating with overhead barbell walk.
Brutal.

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#69 Re: Doing front lever for longer
April 13, 2015, 09:45:19 pm
Nearly there...

a dense loner

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#70 Re: Doing front lever for longer
April 13, 2015, 10:24:28 pm
A thing of beauty nibs ;D

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#71 Re: Doing front lever for longer
April 14, 2015, 11:02:03 am
Some thoughts on "front lever for longer..".

As Twig said..

effectively, just get stronger. I've found it very useful to work exercises that we normally associate with a static hold, by doing them more dynamically.

Have you tried doing progressive raise and lowers, as slowly as possible through the lever motion? My levers are not particularly strong, so I do this with one leg bent, but add progressively more weight to the other, at the ankle.

I've found this to be easily the best way of improving my lever strength.

May post a video later.

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#72 Re: Doing front lever for longer
September 03, 2015, 10:25:39 am
I start being moderately satisfied.

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#73 Re: Doing front lever for longer
September 03, 2015, 10:41:13 am
Good going nibs  :strongbench:

However I need some sort of explanation for what's on your feet?!

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#74 Re: Doing front lever for longer
September 03, 2015, 10:50:56 am
Women's shoes?

 

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