Hey John! I enjoyed this vlog so much, you are an editing pro. In relation to the front lever pullup, I would recommend to do the exercise in easier progressions like straddle as your main exercise and then add some other secondary exercises like holds. But all the options seem legit, good luck and cheers!
Your FL PU is definitely more smooth, straight, and you are no longer relying on momentum! Kudos! Great improvements! imo, option#2. Some of #1 (max effort) and #3 (static) is great but those are not enough. You want more time under tension than max efforts can give you and you want some dynamic FL exercises as well. One day a week I would do a FL PU progression that allows you between 4x4 to 4x6 with proper form (half straddle/frog?). Do your current static workout on another day. I am assuming you have two FL focused days.
I have a friend that is ridiculously strong (compared to me haha). He can do the full front lever and a OAC and all he does is testing his reps and holds 1-2x a week. It's intriguing to try this method myself, and maybe it's something foe you as well? If not, I'll pick option 3. After seeing this video, I'm gonna experiment with a new plan myself.
Hey John, random viewer here. I've gotten from the advanced front tuck pull up to the single leg fl pull up with the Mindful Mover's Big 5 exercises, namely the fl pu with accommodating resistance as he calls it. So I would do the adv tuck fl pu for the concentric part, and then switch to full fl for the eccentric when I reach my limit for the concentric part. For the eccentric, you basically want to make it difficult enough to the point where you have to resist gravity (it's like doing a slow negative). As for the routine, I only did this for one day during the week for 3x3. The rest time for this was usually about 5 mins, more or less. In between your reps, you will probably find out that you may not be able to do consecutive reps. That's okay, because these are insanely difficult. What I did was take like a 30 sec rest (more if you need) in between the reps and continue when you're ready. I did this routine while adding in another day (at least 2 days of rest) for single adv tuck fl pu with a light band for 3x5 and adding randomly adding in static holds at the concentric limit of the my hold. Recently, I've injured my shoulder and I've worked out less. However, the loss of strength for the fl pu was minimal since it prioritizes strength, hence less volume is needed to maintain it. All of what I said can similarly be applied for the OAC. I also used the accommodating resistance technique for the OAC which I was able to do in about 3 months, with only about 2 and a half years of calisthenics training when I started training for OAC. These are insanely taxing since you have to make the concentric movement as hard as you can while utilizing the least amount of support with a ring (using fingers), and then resisting the force of the eccentric portion with the least amount of assistance as well. What's important is that you don't make the eccentric portion so hard that you just instantly drop, or else you'll injure yourself. Anyways, I would recommend checking out the Mindful Mover on IG and YT for more info. Hope this helps!
Mindful Mover is great! I used to follow him really closely, love having free gains haha. I'm going to try out that FL pull up today and see how I like it (surprised I haven't seen it anywhere that I can remember). Thanks for all the great suggestions!
I would see how much progress you can achieve by doing option 2. Seems to me like the perfect option in between the other two. Also your editing is so nice! How did you learn that? :)
I'm also leaning towards option 2 the most at the moment. Thanks so much! I put a lot of work into the editing for this video, was having a lot of fun with it lol. I've just spent hundreds of hours in premiere at this point so I'm getting better. Also trying to copy some styles of channels I like and watching a lot of tutorials. Javier Mercedes had a great channel if you use adobe premiere!
@@John.McIntyre Really keen to see the progress! Let's Go!! You could really feel how much fun you had editing this :). Sadly and to be more cheap (lol) I use davinci, but maybe there are some ideas, which I can translate on to davinci ^^.
Hey John! I enjoyed this vlog so much, you are an editing pro. In relation to the front lever pullup, I would recommend to do the exercise in easier progressions like straddle as your main exercise and then add some other secondary exercises like holds. But all the options seem legit, good luck and cheers!
Solid advice, that's definitely one of the better options, much appreciated. Thanks for watching 🤓
Really enjoy your videos, keep them coming.
Great video! Keep them coming!
Your FL PU is definitely more smooth, straight, and you are no longer relying on momentum! Kudos! Great improvements!
imo, option#2. Some of #1 (max effort) and #3 (static) is great but those are not enough. You want more time under tension than max efforts can give you and you want some dynamic FL exercises as well. One day a week I would do a FL PU progression that allows you between 4x4 to 4x6 with proper form (half straddle/frog?). Do your current static workout on another day. I am assuming you have two FL focused days.
Nice video, bro. Deserves way more views!! ✌🏻
I have a friend that is ridiculously strong (compared to me haha). He can do the full front lever and a OAC and all he does is testing his reps and holds 1-2x a week. It's intriguing to try this method myself, and maybe it's something foe you as well?
If not, I'll pick option 3.
After seeing this video, I'm gonna experiment with a new plan myself.
I feel like I see a lot of advanced and elite people training like that as well! Definitely makes me want to try it out 🧐. Haha thanks, good luck!
Hey John, random viewer here.
I've gotten from the advanced front tuck pull up to the single leg fl pull up with the Mindful Mover's Big 5 exercises, namely the fl pu with accommodating resistance as he calls it. So I would do the adv tuck fl pu for the concentric part, and then switch to full fl for the eccentric when I reach my limit for the concentric part. For the eccentric, you basically want to make it difficult enough to the point where you have to resist gravity (it's like doing a slow negative). As for the routine, I only did this for one day during the week for 3x3. The rest time for this was usually about 5 mins, more or less. In between your reps, you will probably find out that you may not be able to do consecutive reps. That's okay, because these are insanely difficult. What I did was take like a 30 sec rest (more if you need) in between the reps and continue when you're ready. I did this routine while adding in another day (at least 2 days of rest) for single adv tuck fl pu with a light band for 3x5 and adding randomly adding in static holds at the concentric limit of the my hold. Recently, I've injured my shoulder and I've worked out less. However, the loss of strength for the fl pu was minimal since it prioritizes strength, hence less volume is needed to maintain it. All of what I said can similarly be applied for the OAC.
I also used the accommodating resistance technique for the OAC which I was able to do in about 3 months, with only about 2 and a half years of calisthenics training when I started training for OAC. These are insanely taxing since you have to make the concentric movement as hard as you can while utilizing the least amount of support with a ring (using fingers), and then resisting the force of the eccentric portion with the least amount of assistance as well. What's important is that you don't make the eccentric portion so hard that you just instantly drop, or else you'll injure yourself.
Anyways, I would recommend checking out the Mindful Mover on IG and YT for more info. Hope this helps!
Mindful Mover is great! I used to follow him really closely, love having free gains haha. I'm going to try out that FL pull up today and see how I like it (surprised I haven't seen it anywhere that I can remember). Thanks for all the great suggestions!
I would see how much progress you can achieve by doing option 2. Seems to me like the perfect option in between the other two. Also your editing is so nice! How did you learn that? :)
I'm also leaning towards option 2 the most at the moment.
Thanks so much! I put a lot of work into the editing for this video, was having a lot of fun with it lol. I've just spent hundreds of hours in premiere at this point so I'm getting better. Also trying to copy some styles of channels I like and watching a lot of tutorials. Javier Mercedes had a great channel if you use adobe premiere!
@@John.McIntyre Really keen to see the progress! Let's Go!!
You could really feel how much fun you had editing this :).
Sadly and to be more cheap (lol) I use davinci, but maybe there are some ideas, which I can translate on to davinci ^^.