I’ve just started gymnastics styled training and found this website. I’ve done my research over the past couple weeks and put together a basic workout routine to develop what I consider a well rounded athlete. I have a background in martial arts (5 years of Taekwondo) which has created a stable base to begin working off.
The goals of this training are:
- Increased overall fitness/strength/flexibility/health.
- Front/Back/Side Levers
- Straddle Planche hold/push ups
- One Arm Chin Up
- Muscle Up
- Handstand hold/push ups/press
- Full Splits
The training styles I’ve incorporated include; Gymnastics’ FSP (Fundamental Static Positions), Gymnastics’ FBE (Foundamental Bodyweight Exercises), Full Body Stretching, Olympic Lifting & Plyometric Sprint training.
The program is a 6 day/week alternating between upperbody and lowerbody focus.
Monday: FSP, FBE(Upper Body), Core, Stretching
Tuesday: Lifting, Sprint Training, Core, Stretching
Wednesday: FSP, FBE(Upper Body), Core, Stretching
Thursday: FSP,FBE(Lower Body), Core, Stretching
Friday: Gymnastics Tumbling Class (2 Hours), Core, Stretching
Saturday: FSP, FBE(Upper Body), Core, Stretching
Sunday: Rest
Workouts:
FSP:
FL/BL/SL/PL/HS Variation Holds
5 sets of hardest variation holds for 3s adding 3s each week until next variation can be held for at least 6s. (5x3s, 5x6s, 5x9s, 5x12s, etc)
FBE (Upper Body):
Vertical Pushing/Pulling, Horizontal Pushing/Pulling & Multi-plane Pushing/Pulling variations (including negative skill work)
5 sets of 5 reps of hardest variation working towards easier variations throughout the workout
FBE (Lower Body):
Single-leg/Double-leg squat & plyometric(jumps) variations
5 sets of 5 reps of hardest variation working towards easier variations throughout the workout
Core:
Hollow/Arch Holds, Hanging Leg Lift/Reverse Leg Lift/Side Wipers, Front/Side/Back plank holds
3 sets of max reps/holds
Lifting:
5x3 Snatch, 5x3 Clean, 5x3 Front Squat, 5x3 Dead-lift, 5x3 Overhead Press
Stretching:
30s stretch holds for every muscle
Progress:
3/03/2014
Beginner Body:
- Age: 19
- Height: 175cm
- Weight: 84.2kgs
- Body Fat: 18.2%
- Fat Mass: 15.3kgs
- Lean Body Mass: 68.9kgs
Beginning FSP:
1) FL – Tuck FL 9s
2) BL – Tuck BL 13s
3) SL – SL 2s
4) HS – Free HS 7s
5) PL – Tuck PL 5s
Beginning FBE:
1) Pull ups – 14
2) Chin Ups – 23
3) Dips – 13
4) Push ups – 34
5) HSPu (against wall) – 2 Full ROM
6) Pistol Squat – 3 each leg
Beginning Lifting:
1) Front Sq – 85kgs
2) Clean – 40kgs
3) Snatch – 20kgs (Just Bar)
4) Dead-lift – 145kgs
5) Bench (won’t be training) – 90kgs
6) Back Sq (won’t be training) – 110kgs
7) Overhead Press – 50kgs
17/03/2014
Progress Update
2 weeks in and already seeing significant improvement
I've achieved a kipping muscle up, 5 second OAC negative, 3x3 30kg weighted dips/pullups. I've moved onto 5x9s Front tuck lever, 5x9s Planche Lean, 60s wall handstand (with kicking out from the wall).
I can’t wait to see how my progress develops.