My FSP warm up program

This is an example of how to properly program your Fundamental Static Position work for warm ups! You'll notice that I'm not killing myself here. I am not doing the most difficult holds I can do. That's not how you progress in your training. IF you train that way you will just fry your nervous system and you'll always feel tired. You can not do high volume AND high intensity! The best gains for this type of work come from frequent sessions, moderate intensity and relatively low volume per session.

By watching this, you will see me perform all my statics for a total of 50-60s each in right about 10 minutes. You have now seen a 222 lb man do this successfully, and I do it 4 days a week without burning out. More importantly, I make progress on a regular basis. Now you know how I do it, and you can start re-thinking your approach to the FSP.

For those of you who are not familiar with this work, go to www.gymnasticbodies.com and learn about our training. This is the single best training program base for pretty much all competitive speed-strength athletes besides powerlifters and olympic lifters. That means that making gymnasticbodies training the core of your athletic training is going to benefit your performance more than any other training modality out there unless you are specifically a powerlifter or an Olympic weightlifter. Those are completely separate categories that do require a significant amount of barbell work to excel in and would benefit more from using selected gymnastic work for strength balance (injury prevention) and perhaps assistance work.

Category:

Sports

Tags:

• gymnastics
• gymnasticbodies
• slizzardman
• warm up
• cake
• planche
• L-sit
• L sit
• straddle
• manna
• back lever
• german hang
• front lever
• boobs
• sexy
• food
• cooking

[iwasbornspecial]

Hello, thanks for the uploads. They are very helpful. Do you work towards Hips under Shoulders with your L Sit's. Do you find this helpful towards other gymnastics orientated goals, or is hips behind shoulders good enough for your basic static strength training?

[slizzardman]

@iwasbornspecial Those are good questions. Regular L sit and Advanced L sit (hips even with hands) are really two different beasts. You want your regular L sit to be strong, at least 30s, before you try to slowly move into an advanced L, but they ARE different.

The regular L is certainly plenty for most people, but if you expect to be able to do a Manna one day then you are absolutely going to want to develop a PROPER advanced L.

[juiop7]

Thank you for this great upload! I wanted to ask you some questions:

1. Can I just do the German hang on the rings? That's what I have been doing so far. Will this still help me with the Back Lever in due time? I don't know if hand grip is palm facing backwards or not though.

2. Is there any shoulder issues which might make the german hang exercise bad for you? Some say this exercise is not good for the shoulders. Some also have said that shoulder dislocations are bad. So I am not sure!

[slizzardman]

1) Sure, rings are great. I was just using what was available. Videotape yourself or have someone watch and tell you where your palms are facing if you can't figure it out on your own, that is good to know. Palms facing behind you is best but is also harder.

2) Of course! If you have shoulder problems approach these with caution. While they can help many they can also cause issues, so pay attention to your body.

What people call dislocates are actually exlocates and inlocates.

[nik9999]

Hey Slizzardman.. would have asked you this on GB forum but no one has accepted my account yet.. so feel free to do that ;)

first question, what exactly does the GH work? shoulders... biceps... ? i have no problem doing these (ive only just started basic things ive read on the forum... but i got some upper body strength from a lot of weight training)

secondly, i feel them quite a lot at the top of my forearms, not so much the shoulders.. is this increasing my bicep tendon strength?

[slizzardman]

@nik9999 Hi! I don't have anything to do with the creation of new accounts, sorry!

German hangs work everything you described as well as chest. You are strengthening every muscle that crosses the inner elbow, which is more than a few. Biceps, brachialis, brachioradialis are a few important ones.You are most likely feeling that last one. Make sure to take a full SSC doing 3 sets of 30s GH before you move on to BL!

[turdrhinofiend]

Lol at the kids, what is that device called that is monitoring your rest times and alarming (specific brand please not just stopwatch haha)?

[hhernan22]

Are the fsp all you work in the warm-up or do you include other things in your routine?

[xPBJ]

nice! lol starcraft in the background ;p