Programming Corner: Gymnastics Phase
Post provided by Deka Comp
5 WEEK GYMNASTICS PHASE
Gymnastics Phase
5 Week Volume progression
Welcome to the gymnastics progression. In this short progression, athletes will be exposed to a progressive dosage of gymnastics volume based on Maximum repetitions. We will focus on base movements that have transferability throughout most other gymnastics movements. Just like when we use basic lifts in a strength cycle.
Gymnastics will be done focused on strength endurance, stamina, using a volume progression because our sport requires your gymnastics to be done for repetition and under fatigue. Keep in mind that we focused on higher level gymnastics in the weightlifting phase, we will focus on mid level gymnastics volume in this cycle, don't be surprised if your progress here positively affects your high level gymnastics too.
Progression
This is a volume progression. So overall you will notice a linear progression in the percentages of reps week to week. Just like percentages in a weightlifting progression, it should start off very doable then progress to become more and more difficult each week.
We will divide each week into 4 Gymnastics focused sessions:
Strict hspu volume progression
Ring mu volume progression
Bar mu volume progression (PERFORM) - Class = STRICT C2B
Pistol strength progression
*Below is an example week for the PERFORM programming, but we will change movements from one day to the next, week to week, as to not be too redundant.
If athletes in your community want to build a solid base to compete, it will be important to get the gymnastics accessories in. If they want to be able to do deficit wall facing hspu’s or traverse the parallel bars, they must start with these accessories and continue them as they improve. These accessories can help you help them improve faster and provide them with added value!
For our classes, we will touch base on all the important pieces of this program. This means that some pieces may be pushed to Thursday as to allow all members exposure to what this cycle is focused on and we may deviate for the schedule of the Perform program so that athletes are not doing the same movements on the same days. We understand that this could potentially cause some issues for athletes following the Perform Programming but variety is something that we cherish and we know your members do as well.
Weekly Schedule
Gymnastics is an extremely specific sport to the individual, so you will notice a lot of percentage options based on your max repetitions. It’s best to scale down when in doubt. The percentages are not going to be exact, we are simply looking for progression week to week, so if you begin at your threshold there will be no room to progress and you will not adapt favorably.
Monday: Gymnastics Technical + hspu volume Progression + Gymnastics Accessory + Metcon + Accessories
Tuesday: Barbell Cycling + Squat strength progression + Accessory Squat, speed + Metcon + Accessories
Wednesday: Gymnastics Technical + Ring mu volume progression + Gymnastics Accessory + Metcon + Accessories
Thursday: Active Recovery Day
Friday: Gymnastics Technical + Gymnastics Bar mu volume progression + Gymnastics Accessory + Metcon + Accessories
Saturday: Barbell Cycling Complex + Pistol strength progression + Gymnastics accessory + Metcon + Accessories
Sunday: Rest Day
Other Training Modalities
Weightlifting
Barbell cycling focus on the olympic lifts + Strength hypertrophy squat cycle where we will prep for the next power endurance phase with controlled eccentrics, through a volume progression (adding reps to this for 3 weeks). Controlled eccentrics are a necessity in preparation for producing any type of force. If you want to produce large concentric force, you must be able to eccentrically absorb the load first.
Metcon
These will be as balanced as possible as far as the time domains and stimulus go. But keep in mind we will need to avoid the shoulders to a degree during this phase. The metcons will be meant to compliment the cycle, not hinder it.
Gymnastics Accessories
Balanced between:
-Strength endurance
-Overfatigue in common body parts
-Power Endurance
Accessories
Focused on hypertrophy, strength endurance, power, speed, as well as joint and tendon health in the following areas of the body:
Midline/Core
Shoulders- Vertical and horizontal push/pull
Hips/Knees
Post chain- Lower/Upper.