Olympic Gymnast Conditioning

Just wondering what a typical day of conditioning would be like for an Olympic gymnast, or elite level.

I am curious as to the volume of stuff they do, because I am wanting to train Planche pushups and static holds as well as One Arm pullups in the morning then continue to train pullups, dips and HSPU's etc. in vast numbers throughout the day.

Will this affect my planche or OAC strength? Say for example I do 3x5 Wall planche pushups and 45 secs of my best static tuck hold. Then later throughout the day I perform around 8 sets of 10 HSPU's, 10 sets of 10 Pullups, 10 sets of 10 muscle ups. etc. Is it best to work hard but not fatigue the muscle?

Sorry if that's confusing. I heard a friend say gymnasts would work throughout the day on their strength, never exhausting in a single set, but going for power.

Here is my planche from a few years ago. Terrible form but I'm working hard now.

Hmm it appears I cannot even view my own picture?

Hello,

That scheme is very confused for your objetives, I think... to much volume and to much scattered. How it's your actual routine? How many times a week? Do you have the prerequisites for a OAC? (+20 pullups // 10-15 reps with 40/50% of your bw?)

If so, do 2/3 workout for OAC training a week, and perform different exercises... a thread that has helped me a lot is this:

"If you look like a gymnast you must train like a gymnast"

For sure, but not literally.

Gymnasts have a enormous work capacity development thought years of daily practive... for us, mortals, we have to start from the beginning, 3/4 days of practice a week and maybe split workout thought the day with less volume.

Try to imitate their training just would be and error of programming.

Remember, simple and less is better and more effective... that doesn't mean less intense!

Anyway, I'm not an expert and that's just my opinion.

And no, at least I can't view the picture.

Letance said:

Hello,

That scheme is very confused for your objetives, I think... to much volume and to much scattered. How it's your actual routine? How many times a week? Do you have the prerequisites for a OAC? (+20 pullups // 10-15 reps with 40/50% of your bw?)

If so, do 2/3 workout for OAC training a week, and perform different exercises... a thread that has helped me a lot is this:

https://www.gymnasti...oac-discussion/

"If you look like a gymnast you must train like a gymnast"

For sure, but not literally.

Gymnasts have a enormous work capacity development thought years of daily practive... for us, mortals, we have to start from the beginning, 3/4 days of practice a week and maybe split workout thought the day with less volume.

Try to imitate their training just would be and error of programming.

Remember, simple and less is better and more effective... that doesn't mean less intense!

Anyway, I'm not an expert and that's just my opinion.

And no, at least I can't view the picture.

20+ pullups is not really a prerequisite of a OAC... It might be helpful in joint preparation but not necessary.

You need to remember that gymnasts are not doing a ton of strength oriented stuff all the time. Sure they work on it but they also do a ton of skill work. From the gymnasts I know skill practice makes up the majority of their volume. Depending on the skills they are working on. For a ring specialist it might be a bit different.

So when you hear a gymnast works out for 5 hours a day or some huge number like that remember that they are doing much much more than just strength training.

For Olympic and professional levels, I don't know the details. I believe they train like... 40 hours a week covering everything - conditioning, apparatus work, flexibility and more. Yikes!