My 8-Week Front Lever Block: What I Did and What Happened

I ran a dedicated 8-week block focused entirely on front lever progression. Here's the structure and the results.

Weeks 1-2: assessment. Established baselines — tuck front lever holds, front lever negatives, front lever rows. Volume: 4 sets of each, 3x per week. Rest: 90 seconds between sets.

Weeks 3-5: accumulation. Added a fourth session per week. Increased sets to 5. Introduced front lever raises from dead hang to tuck position. The raises were significantly harder than I expected.

Weeks 6-7: intensification. Replaced tuck holds with advanced tuck holds. Kept raises in tuck. Added single-leg extensions at the end of holds.

Week 8: deload. Dropped to 2 sessions, halved volume, focused on quality not quantity.

Results: went from a shaky 8-second tuck hold to a confident 12-second advanced tuck hold. Not dramatic, but the direction was consistently up and the deload week saw a PR immediately after.