Workout One (60mins): Skill acquisition

Trainers’ tip

Skill acquisition is usually reserved for sports. As you progress to more advanced skills, they require larger levels of control and can benefit from adopting similar strategies used to develop a new motor skill in a sport. Surprisingly, is impacted by co-ordination. Having the ability to synchronise the activation of multiple muscle groups is actually an adaptation to increase force production (intermuscualr co-ordination).

When learning a new skill, it is typically most effective when you are free from fatigue. In this program, the more skilled the movement, the earlier in the workout it is performed. Additionally, we should be performing on the edge of our ability, both physically and from a skill standpoint. You should now be paying close attention to very small details of the movement to make the exercise as close to perfect as possible. Things like scapula control, head position, neutral spine are all going to require fine-tuning.

Workout summary

	Sets	Rest
1a. Assisted OAC 1b. Vertical jumps	3	3mins
2. Front lever raises	4	3mins
3a. Pull-ups 3b. Nordic curl holds	3	2min rest
4. Front lever holds	4	3min
5a. Dips 5b. Hollow body hold	3	2min rest

*Reps for each exercise are in tables below photos

1a. Assisted OAC

Use 1-4 fingers on your non-working arm (less fingers is harder)

Try and use the non-working arm the least amount as possible.

1b. Vertical Jumps

Lower to whatever lets you jump the highest (no depth requirement)

Jump as high as you possibly can and reach overhead.

Perform this superset 3 times w/3min rest.

	Week 1	Week 2	Week 3	Week 4
1a. Assisted OAC	—	-1 finger	—	-1 finger
1b. Vertical jumps	3	4	5	5

2. Front lever raise

Start in hanging position in tuck or L-sit position

Assume your front lever shape as you pull-up and hit the bar

Perform this exercise for 4 sets w/3min rest

	Week 1	Week 2	Week 3	Week 4
Front lever raise	5	5	5	5

3a. Pull-ups

Start with arms fully extended in an L-sit position

Try and touch the lower part of your chest to the bar

3b. Nordic curl hold

Start with your glutes engaged, core tight and drive your heels into the bench.

Lower as far as you can while maintaining a straight body.

Perform this superset 3 times w/2min rest

	Week 1	Week 2	Week 3	Week 4
3a. Pull-ups	Max	Max	Max	Max
3b. Nordic curl hold	15sec	15sec	15sec	15sec

4. Front lever holds

Hold the front lever keeping body in a straight line.

If your pulling muscles are fatigued, regress the lever variant.

Perform this exercise 4 times w/3min rest

	Week 1	Week 2	Week 3	Week 4
Front lever hold	15sec	15sec	15sec	15sec

5a. Dips

Lower until your shoulders are lower than your elbows.

5b. Hollow body hold

Don’t let your back arch. Imagine squishing a bug with your low back.

Workout recap

About Me

Simon Ata

Simon Ata (aka Simonster) is a world leader in bodyweight training. Starting gymnastics at an early age, he became passionate about mastering control of the body and immersed himself in the world of bodyweight strength training. Attaining a Bachelor of Physiotherapy degree alongside personal training qualifications, furthered his understanding of the body from an academic side and accelerated his training methods and skill.