Reply To: mastering skills

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Robby Taylor

That would work, personally I prefer doing skill work (such as handstand) separately from my actual strength training workouts because of the time it takes and that it induces enough fatigue to diminish your performance in other exercises, notably handstand push ups; with hand balancing, skill work quickly becomes endurance work, and even basic skills have a notable strength element.

L sits will actually help to train the core muscles in a way that carries over well to the front lever, and actually the back lever and weighted pull up will have some carry over as well, so even if you don’t train the front lever directly you will likely improve at it anyway, although probably not as much as if you were to train it directly.

If you can do a 15 second back lever, you should be able to do a much longer L sit than 5 seconds. If you do the L sit in a separate workout, you should strive to reach 60 seconds in as few sets as possible. With such a strong back lever, I think 3 sets of 20 second L sits is a reasonable goal. In fact, you may want to have one workout consist of L sits and handstands, and I would also suggest the advanced frog stand (or whatever planche progression you feel comfortable doing; besides helping form the basis of planche strength, there will be some carry over to the back lever here) and tuck front levers (or whatever progression of the front lever you feel comfortable with; this is a great place to put this into your training).

I also suggest some sort of leg exercise, ideally pistol squats or even shrimp squats, and I think everyone can benefit from bridging. I do bridges and some kind of leg exercise in every workout in some way (often I hold a couple of bridge variations as part of my cool down, but sometimes I’ll do stand to stand bridges as an exercise during a workout).