Gymnastics Class Begins Tuesday, Feb. 26

Tuesday, Feb. 26, we’re starting a regular gymnastics class at the gym that will be included in your regular membership! Below is what you can expect for programming and how it will benefit you as an athlete and human in general.

Class Schedule

  • Tuesdays: 7:30am & 7:30pm
  • Thursdays: 7:30am

Focus of the Class

Our focus will be primarily injury prevention, plus core and shoulder strength. Instead of AMRAPs, you may consider the gymnastic workouts as “circuits” to be done for quality rather than time. The movements programmed will help with higher-level skills (i.e. muscle ups, handstands) by teaching proper movement patterns in smaller parts. Think how Russian dips are just a piece of the muscle up. The idea is that you will build a solid foundation, owning each progression, so that you achieve technical, high skill movements with minimal risk of injury (thanks to your awesome gains).

The take away from incorporating this into your practice is greater core control, shoulder strength and stronger joints! Stronger joints/greater joint stability with flexibility will result in the safe and repeatable acquisition of higher skill gymnastic movements. Improved body awareness will help your overall awareness with external load, aka, barbells!

“The carryover benefits of isometric training on dynamic lifts have been well documented. For decades, Russian coaches have advocated a strength regime that consists of 75% concentrics, 15% eccentrics, and 10% isometrics.” – Vogel, Campanella

This class is on a pilot program…meaning, it’ll only stay on the schedule if we have a strong attendance so please show up to get fitter!

To entice y’all, let me share what we’ll be focusing on for the first 6-8 weeks:

Shoulder strength in pulling and pushing to complement skill work in kipping (pull ups, T2B, HSPU) and inversions (handstand walking!)

There will be skills for muscle ups in these weeks but those will not be the overall focus to start.

Here’s the preview of what to expect for the first week!! Everything has scaling options for all levels.

Sample Programming for Week 1

Day 1

Warm up:
2X
10 Dislocates F/B then B/F
:30 Passive Hang
10 Scap Push Ups
6 Inchworms
Stretches

Core Activation 2x
:20-:30 Hollow Hold
Crab Walk Back
:20-:30 Arch Hold

Side Roll Control Hollow-Arch

Circuit 3x
:30 Around the box walks
:30 L-sit
10 Seated strict press

Cash Out:
3X Max Active Hang
*Btw rounds 15 air squats
*Rest as needed

Day 2

Warm Up:
3x
Thoracic Rounding
10 scap push ups
:30 HSH

Circuit 3x
20m Seal Drags
3-5 Strict pull ups w/negative or :60 chin over bar hold
3-5 Strict dips

Core:
3x
:30 Hollow hold
10 hollow rocks
10 v-ups
Rest as needed

3 x
:30 Arch hold
10 Arch rocks
10 Arch extensions

Cash out:
3x
Max shoulder taps
10 seated presses

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