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Gymnastics Strength Training Fall 2018



This fall we plan to continue to use our Gymnastics Strength Training class to emphasize mastering the control of your own body weight.

In every Gymnastics Strength Training group class this fall, we will focus on improving the following types of movements:

  • Core Endurance and Strength
  • Upper Body Pushing Endurance and Strength
  • Upper Body Pulling Endurance and Strength
  • Squat Endurance
  • Single Leg Squat Endurance and Strength
  • Integrated Mobility movements

We have chosen to focus on these movements in particular because we feel these are just as important as the back squat, press, bench press, and deadlift are to barbell training.




The structure for each class is as follows:

1. 5 minutes of Core work
2. 5 minutes of Upper Body Pushing work
3. 5 minutes of Squatting work
4a. Ring Strength work
4b. Shoulder Extension Integrated Mobility work
4c. Core work
5a. Upper Body Pulling work
5b. Shoulder Flexion Integrated Mobility work
5c. Single Leg Squat work
6. If time permits, a little cash out :)



 
 





Progressions for each specific movements are as follows:

1. Core Endurance
5 minutes:
W-YIII 50 Sit-ups AFAP + max Hanging Knee Raise
O-OIII 75 Sit-ups AFAP + max Strict Knees-to-Elbows
B+ 100 Sit-ups AFAP + max Strict Knees-to-Elbows

2. Upper Body Push
5 minutes:
W-YIII 30/20 Push-ups AFAP + max Front Leaning Rest
O-OIII 75/40 Push-ups AFAP + max Handstand Hold
B+ Every minute on the minute perform 1 set of max Strict Handstand Push-ups + max dumbbell Press

3. Squat Endurance
5 minutes:
W-Y Squat Therapy
YI-YIII 75 Air Squats AFAP, rest 1 minute + 50 Reverse Lunges
O-OIII 100 Air Squats AFAP, rest 1 minute + 50 Jumping Lunges
B+ 50 Jumping Lunges AFAP, rest 1 minute + 20 dumbbell Squats AHAP, AFAP

4. Choose 1 movement from each category and perform 3 sets (supersetted) of each movement

4a. Rings
W-WI Box Support 5 reps 5-15 seconds
Y-YI Ring Support 5 reps 5-15 seconds
YII-YIII Ring Dip Controlled Negative 5 reps 5-15 seconds (hold 5 seconds in deep Dip if appropriate)
O-OIII Strict Ring Dip max reps
B-BII Strict Weighted Ring Dip 3 reps
BIII+ Strict Ring Muscle-up or Bar Muscle-up work

4b. Shoulder Extension Integrated Mobility
Seated Shoulder Extension Stretch 30 seconds
Standing Shoulder Extension 15 reps
Bent Shoulder Extension Pull (15/10#) 5 reps over 30 seconds
Bent Shoulder Extension Pull (25/15#) 5 reps over 30 seconds
German Hang with feet on Floor 30 seconds
German Hang 30 seconds
Skin The Cat 5 reps over 30 seconds

4c. Core Endurance
Front Leaning Rest 30-60 seconds
Front Plank (on forearms) 30-60 seconds
Side Plank L/R 30-60 seconds

5. Choose 1 movement from each category and perform 3 sets (supersetted) of each movement 

5a. Upper Body Pull
W-WI Bar Hang 5 reps 5-15 seconds
Y-YI Chin Over Bar Hold (supinated grip) 5 reps 5-15 seconds
YII-YIII Chin-up Controlled Negative 5 reps 5-15 seconds
O-OI Strict Chin-up max reps
OII-OIII Strict Pull-up max reps
B-BII Strict Weighted Pull-up 3 reps
BIII+ Strict Weighted Pull-up, Strict Ring Muscle-up, or Bar Muscle-up work

5b. Shoulder Flexion Integrated Mobility
Seated Shoulder Flexion hold 15# 30 seconds
Supine Floor Handstand Flexion Hold 5-15# 30 seconds
Prone Floor Handstand Flexion Hold 2.5-5# 30 seconds
Prone Floor Handstand Flexion reps 2.5-5# 15 reps over 30 seconds
Prone Overgrip Dislocate reps 2.5-11# 5 reps over 30 seconds
Prone Undergrip Dislocate reps 2.5-11# 5 reps over 30 seconds

5c. Single Leg Squat (Based on your Squat Endurance)
W-YI Reverse Lunge 10 reps L/R (10 L, then 10 R)
YII-YIII Reverse Lunge, alternating 60 seconds max reps
YIII-O Jumping Lunges 30 seconds max reps + Air Squats 30 seconds max reps
OI-B Rear Foot Elevated Split Squat (rear foot elevated to mid-shin) 5 reps L/R
BI+ Pistol 5 reps L/R

6. Time permitting we will perform a fun little cash out :)
 


In addition to progressive strength work, we will also focus on developing functional mobility as we develop our strength. 

Integrated Mobility work performed before and/or after each working set of strength work help to develop and maintain healthy connective tissues and serve to help keep us injury and pain free.

 
Integrated Mobility Movements that pair well with Ring Dip and Muscle-up development:

Seated Shoulder Extension Stretch
Standing Shoulder Extension Reps
Bent Shoulder Extension Pull
Feet Assisted German Hang




Group class programming for Monday August 20th, 2018:
Clean & Jerk
Thrusters and Toes-to-Bar

And please remember, our Gymnastics Strength Training classes will help to develop a powerful core, upper/lower body strength, and plenty of stability/mobility.

If you stay consistent and set reasonable goals, good things will happen.

See you in class!


 

Related Articles:

12 Weeks To Better Push-ups

Knowing The Why Behind The Workout

The Official TREBEL Warm-up