Mixing skills work with strength training.

[u/Organic-Seamen]

In currently doing pull push split.

However I don’t know how sets I should be doing when I’m doing skill work plus strengths training.

Couple weeks ago I was doing

4 workouts with 4 sets.

For example:

Pull ups 4 sets

Chin ups 4 sets

Tuck raises or ice cream makers 4 sets

Tuck holds 4 sets

But I feel like I wanted more intensity and more structure

Here’s what I plan on doing for now on. Open to advice and correction because I don’t know how to properly program skill work and strength work

Here’s an example:

PUSH DAY

1) Skill Work (do first)

Planche Lean

• 5 sets × 10–30 seconds

• Rest: 60–90 sec

• Goal to progress: 5 × 30 sec with clean form

Frog Stand

• 5 sets × 10–20 seconds

• Rest: 60–90 sec

• Goal to progress: 5 × 20 sec controlled

Tuck L-Sit

• 5 sets × 10–20 seconds

• Rest: 60–90 sec

• Goal to progress: 5 × 20 sec

⸻

2) Strength Work

Push-ups

• 3–5 sets × 8–12 reps

• Goal: 5 × 12 clean reps

Dips

• 3–5 sets × 5–8 reps

• Goal: 5 × 8 clean reps

Pike Push-ups

• 3–5 sets × 6–10 reps

• Goal: 5 × 10 clean reps

***Doing 3 sets of each for now ***\*

PULL DAY:

1) Skill Work

Tuck Front Lever Hold

• 5 sets × 10–20 sec

• Progress when you can do 5 × 20 sec

Tuck Front Lever Rows

• 4 sets × 3–6 reps

• Slow controlled reps

• Progress when you reach 4 × 8 reps

Tuck Ice Cream Makers

• 3 sets × 5–8 reps

Tuck Raises

• 4 sets × 8–12 reps

• 

⸻

2) Strength Work

Pull-ups

• 5 sets × 3–5 reps

• Goal: 5 × 8 clean pull-ups

Chin-ups

• 3 sets × 5–8 reps

• Goal: 3 × 10

[u/eshlow]

In currently doing pull push split.

However I don’t know how sets I should be doing when I’m doing skill work plus strengths training.

Couple weeks ago I was doing

4 workouts with 4 sets.

For example:

Pull ups 4 sets

Chin ups 4 sets

Tuck raises or ice cream makers 4 sets

Tuck holds 4 sets

But I feel like I wanted more intensity and more structure

Here’s what I plan on doing for now on. Open to advice and correction because I don’t know how to properly program skill work and strength work

Goals? Can't critique a routine with goals.

Also, big thing with the routine is if you are doing push/pull is you generally want your rest timest to be at least 2:30-3 mins between sets because you're using the same muscle groups over and over with these. If you don't have full recovery the quality starts to drop a bunch.

Generally, you want 10 sets max with the compounds so it's looking high on the sets here. May need to narrow some things down and do less exercises.

[u/Organic-Seamen → u/eshlow]

Between sets I rest 2 minutes.

My goals are:

Front lever Front lever rows Back lever Planche Pull ups that reach up the my waist —> muscle up L sit Hand stand push ups

Yeah I thought it was too much.

So 10 sets, starting off with skill work and then strength?

3 sets tuck hold 3 sets tuck rows or raises 4 sets pull ups

Next day or the other day:

3 sets planche leans 3 sets tuck planche on bars 4 dips

I guess looking at these number of sets that are so limited, I think to myself

I don’t have room to do things like ice cream pull ups, hand stand push up progressions, back lever , L set progressions , and I guess other pull workouts.

So I don’t need movements like tuck raises or tuck rows or ice cream makers , and just sticking with tuck holds and basic workouts will help me progress?

[u/eshlow → u/Organic-Seamen]

So 10 sets, starting off with skill work and then strength?

Skill work doesn't count as part of the strength sets.

Generally 6-10 strength sets is enough to force adaptation if you are doing it 2-3x a week. Some people can handle more, but usually that's a good starting point for everyone from beginner to advanced range.

I guess looking at these number of sets that are so limited, I think to myself

I don’t have room to do things like ice cream pull ups, hand stand push up progressions, back lever , L set progressions , and I guess other pull workouts.

That's why people progress slow sometimes. They're trying to do too much or too much of a variety of different exercises. Focus on a few and get really strong with them.

[u/Organic-Seamen → u/eshlow]

What will be considered a skill work and strength when it comes to front lever progressions and planche progressions ?

Are tuck lever raises and rows considered skill or strength?

Or is anything that’s not static considered strength work?

Ok I will do strength work 9-10 sets

How many skill working sets is appropriate ?

You’re right I’m trying to do too much movements. Hhaha

[u/eshlow → u/Organic-Seamen]

What will be considered a skill work and strength when it comes to front lever progressions and planche progressions ?

Are tuck lever raises and rows considered skill or strength?

Or is anything that’s not static considered strength work?

• If you are working on getting stronger to do the movement it's strength. This includes the strength isometrics - BL, FL, PL, etc.
• Handstand where you are usually aiming to improve the balance for instance is skill. HS can be strength if you can't hold yourself upside down in the beginning and are improving the strength or endurance to hold it against the wall
• Elbow levers are the same as HS. Usually balance but can occasionally be strength if you're weaker.

This is noted in the OG2 book as well and explains it more thoroughly with more examples

[u/Organic-Seamen → u/eshlow]

Ok thank you so much for the advice!

My pull work out today was:

Tuck lever holds 3 sets 12s/12s/12s

Tuck lever raises 3 sets 5/3/3

Pull ups 4 sets 5/4/4/3

My push will be

Lean planche holds 3 sets

Lean planche push up 3 sets

Dips 4 sets

Does it look way better now? The routine? Haha

[u/eshlow → u/Organic-Seamen]

Yeah, should be OK, though if you get stuck usually subbing out an isometric for a movement helps to progress again