091103 manna progress

Well, my best attempt pressing into it for the day.

I've been working some higher holds, and I can only ~70-80 degrees past vertical. However, I can't press into it obviously which is a big detriment.

I am going to have to go back to mixing pressing with high holds.

Category:

Sports

Tags:

• manna
• gymnastics
• progress

[JayJamz922]

Do you have to do with your hands pointing backwards? I tried that way once and I cannot even get off the floor. I have to put my hands forward

[eshlow]

It is strongly recommended.

I switched and it took me about a month before I was able to press past straddle-L position up into V-sit. But from there the progress really took off.

Before I switched I only had up to about a vertical V-sit with hands forward.

[Jasgym77]

I just got to say thanks for your ideas. I tried sitting on a higher surface like some books. I did some static holds of a higher manna from there. Man that works! Any other ideas that you came across to build those specific muscles for the Manna? I don't care how crazy or outrageous the method was on getting the manna higher. I'll give you some of my gymnastic secrets on getting the full planche if you don't have your full planche yet.

[eshlow]

As you can see from my vids, I just train OAC, weighted pullups, and heavy weighted dips extensively. Specifically OAC + weighted dips will build the posterior delts and triceps for this.

Like I said though... higher holds help BUT you still need to be able to press into the position. Thus, I would say do at least 75-80% of your work as the presses, and only maybe 20-25% as the high holds.

You can post planche tips here if you want as well. I know a lot of people are looking for those.

[zxq12]

you can do it. u need proper form i thinnk

[guillermenko]

not bad keep going

[vinceconditioning]

That is sick, I've started training to do that.

[6genetix9]

Dude, you pretty much got it...just a little higher. I dont even come CLOSE 2 a manna yet...and IDK how to condition 4 it. IDK what OAC is, but I hear it's conditioning 4 it...=(

[eshlow]

I've did a number of high holds where you put your butt on something higher than you can press, and lean back to hold the position as long as possible. These helped a bit, but I found that I still had trouble pressing up to the higher positions as seen in this video. Thus, the bulk of your programming should be focused on shoudler flexibility and pressing.

Heavy weight dips and other triceps heavy exercises will help. Similarly with front lever work and overall shoulder strength work will do it

[Jasgym77]

Is there any other exercises, besides the exercises in that book you do, to get the strength. I've been getting on pbars and just cranking front swings. The part of the swing to handstand move when your body is in front of your hands. I can feel that most of the strength for the manna comes from the rear part of the shoulder and the triceps. Well I'll talk to a few coaches and ask for more training tips for conditioning for this move and I'll share them with you. Thanks for the reply!