THE PISTOL SQUAT PROGRESSION LADDER

EXERCISE BREAKDOWN: L-SIT PULSES
This month we practice L-Sits again. The mechanics are exactly the same as laid out here, but instead of static holds, we do Pulsing Reps.

WHAT’S A PULSING REP???
A pulsing rep is when you move between two different progressions of the same exercises.

One you find quite easy, and one you can just about hold for a few seconds.

It keeps you patient, it stops you from getting sloppy and it helps you break through strength plateaus and mental blocks.

FIRST: PICK A VERSION YOU CAN HOLD FOR 20 SECONDS (or longer if you are working on your strength endurance)— that’s your ‘easy’ progression.

THEN: PICK A VERSION YOU CAN JUST ABOUT HOLD FOR 3 SECONDS — that’s your hard progression.

TO DO A SET:

HOLD THE EASY PROGRESSION FOR 3 SECONDS.

THEN EDGE INTO THE DIFFICULT POSITION FOR JUST ONE SECOND.

THAT’S ONE REP.

DO MORE…

STRENGTH ENDURANCE MONTH – Do 8 reps

MID-STRENGTH MONTH – Do 5 reps

STRENGTH MONTH – Do 3 reps.

WHY DO IT?
THIS IS L-SIT PRACTICE SO — we are working triceps, abs, upper back and hip flexors in a cool move that has loads of progressions.

PATIENCE — With some people, and gymnastics moves, there’s this thing: they just won’t stop trying the harder stuff, even if they know they can’t do it. It’s lovely to have ambition, but sometimes it’s detrimental (when unrealistic). To make real progress at this stuff, you have to spend enough time-under-tension…in a perfect position. You need to build real strength; you can’t just fluke it! Since I’ve incorporated Pulsing Reps into my coaching, I’ve had a lot more success getting people to stay patient as you get a taste of the next level, but you still put in the hard yards on the basiscs.

STRENGTH PLATEAUS — just sampling a new position, just feeling the tension and the angles that they have to deal with can be enough to help you smash through plateaus you have been stuck at for a while.

MENTAL BARRIERS – it’s easy to get stuck on one progression, without really believing you can push past it. Doing pulsing reps is a great way to test yourself in a more advanced position without having to stay there very long. With practice and familiarity, comes belief.

VARIETY – The ideal programme is one where we practice the same stuff frequently enough to master it, but have enough variety and novelty to stimulate new gains and keep you interested. Having Pulsing Reps some months and traditional holds in other months helps with this.

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