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Gymnastics Strength Training Spring 2019



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

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
4. Ring Strength work and Integrated Mobility
5. Upper Body Pulling work and Integrated Mobility
6. If time permits, a little cash out :)

Progressions for each specific movements are as follows:


1. Core Endurance - Based on Core Level (not Neurological Level) (5 minutes)
W Tabata Sit-ups + 1 minute of Hanging Knee Raise
WI Tabata Sit-ups + 1 minute of Hanging Knee Raise
Y Tabata Sit-ups + 1 minute of Hanging Knee Raise
YI Tabata Sit-ups + 1 minute of Hanging Knee Raise
YII Tabata Sit-ups + 1 minute of Hanging Knee Raise
YIII Tabata Sit-ups + 1 minute of Heels Above Hips
O Tabata Sit-ups + 1 minute of Strict Knees-to-Elbows
OI Tabata Strict Knees-to-Elbows + 1 minute of Sit-ups
OII Tabata Kipping Knees-to-Elbows + 1 minute of Sit-ups
OIII Tabata Strict Toes-to-Bar + 1 minute of Sit-ups
B Tabata Kipping Toes-to-Bar + 1 minute of Sit-ups
BI+ Tabata Toes-to-Bar + 1 minute of Bar Muscle-ups or C2B



2. Upper Body Push- Based on Upper Body Push Level (5 minutes)
W Tabata Push-ups
WI Tabata Push-ups
Y
Tabata Push-ups + 1 minute of Front Leaning Rest (FLR)
YI Tabata Push-ups + 1 minute of Front Plank
YII
Tabata Push-ups + 1 minute of Shoulder Taps from FLR
YIII
Tabata Push-ups + 1 minute of Hand Release Push-ups
O
Tabata Hand Release Push-ups + 1 minute of Push-ups
OI Tabata Push-ups + 1 minute of DB Press
OII Tabata DB Press + 1 minute of Push-ups
OIII Tabata DB Press + 1 minute of Handstand Hold
B
Tabata DB Press + 1 minute of Handstand Negatives
BI+ Tabata DB Press + 1 minute of Strict HSPU
BII+ Tabata Strict HSPU + 1 minute of Kipping HSPU


3. Squat Endurance - Based on Squat Endurance Level (5 minutes)
W Squat Therapy
WI Squat Therapy
Y Squat Therapy
YI
AMRAP: 10 Air Squats, 10 Reverse Lunges
YII
AMRAP: 10 Goblet Squats, 10 Reverse Lunges
YIII
50 Jumping Lunges AFAP, rest 1 minute + 50 Jumping Squats AFAP
O
20 Goblet Squats AHAP, AFAP, rest 1 minute + 50 Jumping Lunges AFAP
OI
50 Jumping Lunges AFAP, rest 1 minute + 20 Goblet Squats AHAP, AFAP
OII
AMRAP: 3 Rolling Pistols L, 3 Rolling Pistols R, 10 Jumping Squats
OIII
50 Jumping Lunges AFAP, rest 1 minute + 30 Goblet Squats AHAP, AFAP
B
AMRAP: 3 Pistols L, 3 Pistols R, 10 Jumping Squats 
BI+
50 Jumping Lunges AFAP + 50 Goblet Squats AHAP, AFAP
BII+
AMRAP: 5 Pistols L, 5 Pistols R, 20 Jumping Squats


4. Rings - Based on Rings Level (10 minutes)
W Box Support 3x3 reps 5+ seconds IM: Seated Shoulder Extension Stretch 3x30 seconds
WI Box Support 3x3 reps 10+ seconds IM: Standing Shoulder Extension 3x15
Y Ring Support 3x3 reps 5+ seconds IM: Seated Shoulder Extension Stretch 3x30 seconds
YI Ring Support 3x3 reps 10+ seconds IM: Standing Shoulder Extension 3x15
YII Ring Dip Controlled Negative 3x3 reps 5+ seconds IM: Bent Shoulder Extension Pull 3x5
YIII Ring Dip Controlled Negative 3x3 reps 10+ seconds IM: Feet Assisted German Hang
O Strict Ring Dip 3x max reps IM: Bent Shoulder Extension Pull 3x5
OI Strict Ring Dip 3x max reps IM: Feet Assisted German Hang 3x30 seconds
OII Strict Ring Dip 3x max reps IM: German Hang 3x30 seconds
OIII Strict Ring Dip 3x max reps IM: German Hang 3x30 seconds
B Strict Weighted Ring Dip 3x3 reps IM: German Hang 3x30 seconds
BI+ Strict Weighted Ring Dip 3x3 reps IM: Skin-The-Cat 3x3 reps
BII+ Strict Weighted Ring Dip 3x3 reps IM: Skin-The-Cat 3x5 reps
BIII+ Strict Ring Muscle-up or Bar Muscle-up practice IM: Skin-the-Cat practice


5. Upper Body Pull - Based on Upper Body Pull Level (10 minutes)

W
Bar Hang 3x3 reps 5+ seconds IM: Seated Shoulder Flexion Hold 3x30 seconds
WI
Bar Hang 3x3 reps 10+ seconds IM: Supine Floor Handstand Flexion Hold 3x30 seconds
Y
Chin Over Bar Hold 3x3 reps 5+ seconds IM: Seated Shoulder Flexion Hold 3x30 seconds
YI
Chin Over Bar Hold 3x3 reps 10+ seconds IM: Supine Floor Handstand Flexion Hold 3x30 seconds
YII
Chin-up Controlled Negative 3x3 reps 5+ seconds IM: Prone Floor Handstand Flexion Hold 3x30 seconds
YIII
Chin-up Controlled Negative 3x3 reps 10+ seconds IM: Prone Floor Handstand Flexion reps 3x15
O
Strict Chin-up 3x max reps IM: Bent Shoulder Extension Pull 3x5
OI
Strict Chin-up 3x max reps IM: Feet Assisted German Hang 3x30 seconds
OII
Strict Pull-up 3x max reps IM: Leaning Lat Stretch 3x30 seconds L/R
OIII
Strict Pull-up 3x max reps IM: German Hang 3x30 seconds
B
Strict Weighted Pull-up 3x3 reps IM: German Hang 3x30 seconds
BI+
Strict Weighted Pull-up 3x3 reps IM: Skin-The-Cat 3x3 reps
BII+
Strict Weighted Pull-up 3x3 reps IM: Skin-The-Cat 3x3 reps
BIII+
Strict Weighted Pull-up, Strict Ring Muscle-up or Bar Muscle-up practice IM: Skin-the-Cat practice


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




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!


 

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