The two months count down

amazingemmet

Right i've got my audition in about 2 months time, giving me two months to get into the best shape fo my life so any advice will be great they'll be testing the following areas

• Push ups as many as i can do in 30secs ( i think i can mange 30 so don't think it can do better then that
  
• V-sits as many in 30secs again (sorted0
• leg lifting (not too sure about this one)
• Chin ups to failure (can do 14 last time i checked a few months ago could be better)
• standing long jump (could be alot better)
• body tension
• Dish rolls
• Front back splits (could be better)
• Middle splits (could be a hell of a lot better)
• Back bend (could be better)

right now i'm training acrobatics two nights a week and doing a three day split . starting tommorw i'm gonna start doing a daily am training session of some light cardio and stretching to help my flexibility. Any advice or reccomendations? cheers

joejoem

Is this for the army? I got into the cadets, where I won the ppoints was the running and the situps. I would focus on running the mile.

Transform

Practice wall walks for your back bend making sure that you do not squeeze your butt as you do so as it tenses lower back too much.

Finish in a crab position and walk back up the wall again. 10 reps

Hanging weighted leg raises.

Any planche work - still workin on mine and up to 30secs in a tuck planche.

All the best

Dragan

I think any audition our dear Emmet would be going for would be more acrobatic/circus troop related.

amazingemmet

Transform wrote:

Practice wall walks for your back bend making sure that you do not squeeze your butt as you do so as it tenses lower back too much.

Will this help upper back as thats where i'm tightest?

The leg lifting isn't the hanging leg raises sort its standagainst a wall lift your leg as high as possible to the front and hold then same again but to the side.

also good going on the ball planche.

Transform

It will help lots as it helped me as a yoga teacher. Also stretch your chest more as this can also be limiting.

Back bend all day to open it out also place your feet on a bench or box and perform a crab, repeat with the hands on the bench. This is great for opening your shoulders out and chest.

SprostonGreen

amazingemmet wrote:

Right i've got my audition in about 2 months time,

What is the audition for, is it a BB competition?

t-ha

Hey emmit, I don't really know you or your training level so sorry in advance if any/all of this is basic stuff to you.

Leg raises need strength & flexibility. Lie flat on the ground holding a mat and bring one leg up as far as you can to bring your toe towards your forehead - with minimal strength strength involvement you will see how your flexibility is limiting you. If that ain't the problem then work on leg strength. You can do lots of leg raises to get stronger, or weighted leg raises on hip abductor machines. If you have bands then you can use them too.

Two months of stretching every 2nd day should be enough to achieve full flexibility - for the chinese splits you need to have achieved them before (i.e. if you couldn't do them as a teenager then your ligaments will be too tight to allow you to achieve full splits) to get there again. The front splits are achievable to anyone.

I don't really know your level of training, but if your squat is at least 200% of your bodyweight then you could try depth jumps off boxes for the standing long jump. Otherwise you can still do less intensive plyos like bounding (or obviously, just keep practising the long jump ).

amazingemmet

SprostonGreen wrote:

What is the audition for, is it a BB competition?

The audition is for a acrobatics/ performance arts degree course linkage

T-ha i'm quite advanced training wise 150% bw 1rm squat(not quite 200% though), the idea about lying leg raise seems like a good idea cheers, also i've got abotu 10 inches to go til crotch to the floor in middle splits what you think of my chances?

t-ha

amazingemmet wrote:

The audition is for a acrobatics/ performance arts degree course linkage

Sweet!

amazingemmet wrote:

T-ha i'm quite advanced training wise 150% bw 1rm squat(not quite 200% though), the idea about lying leg raise seems like a good idea cheers, also i've got abotu 10 inches to go til crotch to the floor in middle splits what you think of my chances?

I wouldn't bother with depth jumps yet so.

Try these links for help in getting the splits;
http://www.ifafitness.com/stretch/stretch7.htm
this one especially http://www.stretching.info/column_stretch2.html

this has some good general info: http://www.stadion.com/column_stretch33.html

+ maybe wear baggie pants on the day of the audition

joejoem

amazingemmet wrote:

The audition is for a acrobatics/ performance arts degree course linkage

Holy moly (good luck!)

amazingemmet

t-ha wrote:

Try these links for help in getting the splits;
http://www.ifafitness.com/stretch/stretch7.htm
this one especially http://www.stretching.info/column_stretch2.html

this has some good general info: http://www.stadion.com/column_stretch33.html

+ maybe wear baggie pants on the day of the audition

Thats some good linkage, i want ot try it out but am stuck in work at the mo grr. Tried the baggy pants at the audition last year and they're well on to it:v:

Ali Cat

Transform wrote:

Practice wall walks for your back bend making sure that you do not squeeze your butt as you do so as it tenses lower back too much.

Finish in a crab position and walk back up the wall again. 10 reps

Walk downs are great but with Emmet's level of back flexability I think some hang backs might be a good idea too as they help with the weight shift and the pushing through the hips that's needed to come up from full back bends.
Stand with feet shoulder length apart and slightly turned out. Initiate back bend by reaching up and slowly arching through your upper back and moving that arch down your spine and pushing through the hips. Make sure to keep reaching towards the wall behind you. Get to the point where you have to start bending you knees and make a point of pushing them straight and holding that postion for five deep breaths, then come up again being concious to start by pushing thought your hips first. 5 reps.

amazingemmet wrote:

Will this help upper back as thats where i'm tightest?
.

For your upper back and shoulders there are two good(intense) stretches.
The first I think I already showed you but here it is again: get into position to push up into a bridge but have your hands and head against a wall. Once you do push up into the bridge try to think of flatening everything from your wrists to the bottom of your rib cage against the wall by pushing your legs straight and pushing through your shoulders.
The second is to push into a bridge again and then to bring your feet and legs together(ratehr than apart and turned out), bend your knees and think of sinking your bum down to the floor(and eventually to your head, just to give you and idea of where this one goes) all the while pushing though your shoulders. In both of these stretches it's important to keep your arms as straight as possible.

Hope these help.