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
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
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
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
4b. Shoulder Extension Integrated Mobility
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
OII-OIII Strict Pull-up max reps
5b. Shoulder Flexion Integrated Mobility
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
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:
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!