Hello guys,
I am studying sport science and actually my emphasis in on prevention and rehab, but for this semester we got a project that has to do with training.
Each student should chose 1 sport and do a portfolio of the training methods, drills etc Then we have to present it. It should help us to see how the training between the different sports varies etc.
As I have been a gymnast myself for 8 years (I would say I was Level 6 USAG, although I did Excel) and still have many friends involved in the sport, I chose gymnastics!
I am done with everything, but stuck at the last point: the training shedule.
My prof said we should make a typical plan, specifically for the sport we chose. It shouldn't be too easy like for rec, but not too hard and complex like for Elites. We can chose which Level our "model athlete" is.
I read pretty much every post here regarding strength training and have also been reading a lot on other forums like chalkbucket etc.
The exercises I chose are the basic exercises for gymnasts I could read everywhere in this forum and I still remember them when we did them in the gym. I think they are very productive, because they mimic some of the original movements needed for gymnastics.
After putting together my trainings plan, I decided to ask here if "real pros" could help me to correct my plan and tell me wether it is good or not.
As I read a lot about max strength, endurance etc I decided to go for both in my plan because I think that both is important!
I chose a "normal" gymnast, who is competetive but not aiming for Nationals or so and just do it for fun but still on a good Level(maybe Level 6/7), trains about 4-5 times a week for a total of about 12 hours, and is able to do the strength workout below.
Each training session, she warms up for about 40 minutes, doing plyo jumps, some light conditioning and stretching. After that she spends about 20 minutes on each event. In the end she conditions a lot on 3 training days, for a total of about 1 hour. Twice a week she is doing the "max strength" ,once a week she is doing the endurance stuff.
PLAN:
pushing:
max: 5x5 Handstand push-ups
endurance: 50 push-ups (elbow close to the elbow)
20 diamond push-ups
20 wide push-ups
pulling:
max: 5x3 L-pull-ups
endurance: 10 pull-ups
active compression:
max: 5x5 L to V leg lifts
endurance: 20 full leg lifts
passive compression:
max: 5x5 secs V-sit
endurance: 60 secs L-Sit
open abs:
max: 5x5 V-Hang to inverted Hang
endurance: 100 hollow body rocks
obliques:
max: 5x3 "around the world's"
endurance: 100 windshield wipers lying in floor
back/glutes/hamstrings:
max: 5x5 arch-ups with 10 lbs on arms and legs
endurance: 100 arch rocks
quadriceps:
max: 5x5 single leg squats
endurance: 100 free squats
calves+shins:
max: -
endurance: 100 heel and toe raises
handstand:
max: 20 secs free
endurance: 3 minute against wall with proper form
In between the training plan she should throw press handstands, a total of about 10 each time.
What do you think about it? Is this a possible plan for a gymnast? Did I forget any muscle group? Will 3 times a week be enough? What about the 2 times a week max strength and once a week endurance? Stupid or good? Any change ideas?
Thank you!