Hello friends! How are you? I hope you're doing very well. Today I want to share what my routine was like. It was focused on strengthening and gaining strength for the front lever. I specifically worked on touch and pure holds, meaning the power mode, which has been quite challenging for me. That was one of the reasons I couldn't progress to the second round in the competition. So, I decided to work on those weak points, but with proper form.
Today, I worked quite a bit on half touches—no full touches yet because I want to improve my form and keep a straight line. I decided to set my pride aside and do things correctly. I did about four series of 5-second half touches, trying not to detach from the bar. Then, I practiced some one-arm handstands, trying to get the hang of it. It’s quite difficult for me, especially since I’m training another element at the same time, but I’m taking it step by step. I had some good attempts, although I didn't feel great, but I’m starting to focus more on my legs, which is what costs me the most. I can position my elbows and scapula correctly and do the scapular push-ups well, but my legs still throw me off balance. I need to find that balance between strength and stability.
Continuing with the front lever, I did a series of tuck holds, also with five pulldowns. Those were tough, but I pushed through to gain volume. I did about four series of those. For strength exercises, I used deadlifts, taking advantage of the gym weights available where I work, and lat pulldowns for a bit of hypertrophy and strength gain. Although these exercises might not seem directly related to the front lever, they are. Lat pulldowns work the lats and rhomboids, muscles that help a lot with pulsing in the front lever. Deadlifts strengthen the hip extensors and lumbar muscles, which are crucial for maintaining stability and a straight line in the front lever. So, I’m trying to strengthen those muscles to improve my training and make more gains, making the most of the resources I now have that I didn’t before.
Well, that’s all for today’s blog. See you next time! 🫵💪🇻🇪