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Old 10-11-2009, 04:02 PM   #1
Kevin Shaughnessy
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Programming the front lever

What would be the best way to program front lever negatives sets(slash)reps assuming 3 workouts a week(question mark* ) and inability to do more then a 3-4 second negative. Also, I was reading:

Quote:
Front Lever:

On the rings, pull to an inverted hang and lower straight body as SLOWLY as you can. Repeat for ten to fifteen reps.
Would that be 1 set of 10-15 reps or 3x5 (QM).



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Last edited by Kevin Shaughnessy : 10-11-2009 at 04:11 PM.
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Old 10-11-2009, 05:18 PM   #2
Blair Robert Lowe
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Re: Programming the front lever

1 set of 15 negatives, eh?

5x3 is better than 3x5 in this regard. Perhaps even 7x2 or 15x1. You can adjust your amount of rest (less) with the fewer reps.

3x5 I'd use damn at least 4 min, if not 5. 5x3 maybe 3. 7x2 maybe over 2. 15x1 over a minute and a half.

Whether you'll be able to work this every workout is an entirely different manner. Not exactly sure about that, but I wouldn't be hopeful for that many eccentrics 4-5x a week.
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Old 10-11-2009, 06:32 PM   #3
Steven Low
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Re: Programming the front lever

10s negative. Do two reps at once. 3-5 sets.

3-5 sets of 2x10s
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Old 10-11-2009, 08:44 PM   #4
Blair Robert Lowe
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Re: Programming the front lever

bare in mind, you may need to scale down the progression to do that
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Old 10-12-2009, 03:37 PM   #5
Tyler Hass
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Re: Programming the front lever

If you have to bend your knees or straddle your legs, that will help you go down slow and under control.
I think the recommendation for 10-15 consecutive is for people that want to discover where their lats are and feel them for the next 3 days. But it's not the best way to get started in front lever training.

Tyler
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Old 10-12-2009, 08:22 PM   #6
Blair Robert Lowe
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Re: Programming the front lever

10-15 negatives is feasible if they weren't that long and split up.

It kind of comes down to what position and for how long.
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Old 10-14-2009, 05:00 PM   #7
Adam Acosta
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Re: Programming the front lever

I learned the lever by progressing from tuck levers to more advanced tuck levers, then straddle levers until I could do it for real.
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