[Barratt]

Hi all,

I've built a board and one of the things I want to explore is systems training. Whilst there's a few bits of information out there (moon, gresham) it only seems to skim the surface. Its all new to me, so any advice would be really appreciated!

Below is what i've been doing for the last two weeks (which means 4 sessions)

• Shoulder gastons
• Jug locks
• Under cut locks (can't manage one arm, currently using both)
• Rock over locks
• One foot bouldering (LF on to make move with LH)

For all of the above, 5 sets of each.

In addition to the above i'm planning on incorporating these:

• One arm pull ups (assisted at moment cos i'm weak...  )
• Stretch out for body tension (ie running hands up board as far as you can, feet static)
• Power snatches

Add to this i warm up/down with press ups, sit ups, ab rolls, pull ups and a few deadhangs.

My question then: based on the above, is there anything more that I could be doing? Or, is there anything in here thats a load of crap and i shouldn't be doing it?

[shark]

Sounds like you have most of the bases covered. You could add a cross-through move as well.

[Vitamin K]

In German but with an English voice over translation but 22mins of system training information - scroll down from top of page: http://tinyurl.com/yd5wv6a

There are some other videos featuring Andi Hoffman where he goes through a good range of system exercises but it seems to have disappeared from the udini site - I'll keep looking around and post if it turns up.

[Barratt]

God that video is great, old skool!

That said he's got some spotting fetish going on that makes me feel a little uncomfortable at 5:09... 

Thanks for the info guys, top draw.

PS I'll post up a bit of a report on progress in a month or so...