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Physical benchmarking pre-summer 2012

I’ve been fairly lazy recently and haven’t made much progress at all with my gymnastic strength training. I blame the lack of motivation partly on the fact that I don’t feel I’m making any progress. Therefore, I have decided to do an all round benchmarking now, before the summer, and then use this as a guide for what to practise during the summer. Then, after the summer, I will do the routines detailed below once again and see how much I have improved.

If I haven’t provided a video myself, YouTube typically gives you an idea of what kind of exercises I’m talking about. If you really want to know and can’t find anything, just ask.

Strength related

The following tests were made. Time for each cycle is given for each session. Note that the number of repetitions are often pre-determined, i.e. I decided to do 9 12 9 9 10 pull-ups before I started the session. The final set in each session are always a maximum (until failure). Exercises performed in isolation (i.e. not as part of any routine) are found after the others. I have provided video clips when available, sometimes old ones simply to show what I’m talking about. All exercises are done fairly slowly and with full range of motion when applicable.

Routine A

Advanced tuck planche / front lever progressions:

  1. Warm up (at home)
  2. New cycle starts every 3:00 minutes:
  3. Advanced tuck planche: 10 20 20 20 20 (final sets very hard)
  4.  Front lever cycling: 10 15 15 15 15 (okay)
  5.  Light leg work in between

Straddle planche is still quite a long way away.

This is a complete failure. At best, I can maintain the horizontal position for one second, no more. Straddle is cool, though.

Chin-ups / handstand push-ups (against a wall):

  1. Warm up
  2. New cycle starts every 3:00 minutes:
  3. Alternate pull-ups / chin-ups: 9 12 9 9 10 (final set very, very hard)
  4. Handstand push-ups: 8 10 8 8 10 (okay)

Routine B (with at least 48 hours rest after A)

Dips / body lever / back lever

Warm up (one hour gymnastics)

  1. New cycle starts every 4:00 minutes:
  2. Dips (in rings): 5 5 5 5 8 (can be increased)
  3. Body lever: 9 12 9 9 13 (can be increased)
  4. Back lever: (can hold the position no more than a few seconds)

Routine C (with roughly 24 hours rest after B)

Weighted chin-ups (30% body weight) / L-sit

  1. Warm up (at home)
  2. New cycle starts every 3:00 minutes:
  3. Alternate pull-ups / chin-ups: 3 4 3 4 4 (final set very hard)
  4. L-sit (in rings, seconds): 20 20 20 15 17 (hands outside hips)


Human flag: 13 seconds facing right, 11 seconds facing left

Wall run: Completed 5 minutes in 9 minutes and 12 seconds

Sargent’s jump: 45 cm with hands on hips

Press to HS: Have almost managed two from handstand position

Skill related:

Front flip

This is where I’m at currently. Need more height!

Back flip

The sad thing is that I did this much, much better a year ago. :(

Front handspring

As you can see, I’ve never practised this at all. This is merely meant to define how much I suck now so I can be proud later. :)

Back handspring

I can do this slightly better on a good day, but not much better.


As you can see, I do some things fairly well, others not so. I’ll post something similar to this in about three months, hopefully there will be some significant improvements!

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  1. Slacker’s avatar

    Dags för uppdatering så vi får se hur det går i långtbortistan nuförtiden ^^!