CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Starting
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Starting For newcomers to the CrossFit methodology

Reply
 
Thread Tools
Old 08-12-2014, 06:40 AM   #1
Josh Fiebig
Member Josh Fiebig is offline
 
Profile:
Join Date: Apr 2012
Location: Amherstburg  Ontario
Posts: 18
Gymnastic Skill / Strength Template

This is an excellent template for recreational gymnasts looking to build strength. It is highly flexible, and can be personalized in any number of ways.

Who: Bodyweight specialists, urban gymnasts, traceurs, freerunners, anyone with little access to equipment, etc.

What: A strength-oriented routine, with frequent skill sessions, that can be personalized.

Where: Gym, street, home; literally anywhere based on needs and preferences.

Why: Frequent exposure to skills will hasten progress; strength work will target weaknesses.


A little on the theory and inspiration: Several writers have commented on the need for frequent exposure to skills, often called "greasing the groove" (GtG - Tsatsouline). From this standpoint, strength can been developed like a skill. Building the Gymnastics Body (BtGB - Sommer) recommends working with sub-maximal repetitions, keeping the body and CNS fresh. For the sake of time, skills will performed over 2 sessions (as recommended by Steven Low), and repeated twice each week.

Skill Work

The focus will be on the following skills: back lever, front lever, planche, handstand, and L-sit. The skills will be grouped together so as to allow alternating sets of complementary movements, provide a full-body workout, and permit adequate strength training thereafter.
On a 4-day schedule, the skill sessions can be done as follows:

Monday and Thursday
- Back lever (10 sec), then Pull-up (3 reps) x 5 sets
- Front lever (10 sec), then Single-leg squat (5 reps each side) x 3 sets

Tuesday and Friday
- Planche (10 sec), then Headstand Push-up (5 reps) x 5 sets
- L-sit or Straddle L (10 sec), then Press-to-Handstand (3 reps) x 3 sets

Use progressions for all movements, and rest 20-30 seconds between each pairing. Again, none of the sets should be taken to failure. Stick with the same progressions for at least 4 weeks, but longer if needed. Some days might feel easier than others. Do not use these as an excuse to try crazy variations or volume. Remember, these are supposed to develop strength through familiarity.

Eventually, you can begin to combine some of the pairs, for example: Back lever to Pull-up, Planche to HeSPU (or reverse), L-sit to Press-to-Handstand. These will be especially helpful if you find it difficult to progress a movement. The combinations will challenge your skills in new ways.

Strength Work

This portion can be completely customized, but I have found a great deal of success by keeping things simple (KISS). Access to equipment, and personal preference, will determine the types of exercises you perform. Feel free to change these throughout the year, as variety, or a simple periodized program can help you accomplish different things according to your goals. The template is as follows:

Monday
- Lower body bilateral (eg. Squat, Deadlift, Jumps, etc)
- Vertical pull (Pull-up variations)

Tuesday
- Horizontal pull (Row variations)
- Horizontal press / Dip (Bench press, Planche Push-up progressions; Dip variations)

Thursday
- Combination push-pull / Multi-plane pulling or pressing (Muscle-up variations, etc; or Rope climbs)
- Lower body unilateral (Step-ups, Split squats, Lunges, Single-leg deadlifts or hip extensions, etc)

Friday
- Vertical press (Strict, Push press, Dumbbells, Headstand push-ups, etc)
- Curl (Barbell, Dumbbell, Inverted gymnastic, etc)

All of the exercises can be done with weights, bodyweight only, odd objects, or any combination thereof. A number of methodologies can be applied to the movements, such as EMOM, work up to a max, etc. Additionally, traveling need not prevent training, as a set of Rings will allow nearly every movement to be adequately substituted.

Based on your goals and equipment, the exercises can be rotated every week, or monthly. The rep ranges and number of sets should be specific to your goals. Change things often, and feel free to experiment. Even if something works for you, it may not work forever. Periodically give your body some new stimuli.
__________________
Training for American Ninja Warrior
Programming for ninjas - westsideforninjas.com
  Reply With Quote
Old 08-12-2014, 07:13 AM   #2
Blair Robert Lowe
Member Blair Robert Lowe is offline
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Re: Gymnastic Skill / Strength Template

BTDT.

Have you looked at the old Killroy70 template on the GymnasticBodies forum?Very similar.
  Reply With Quote
Old 08-12-2014, 12:17 PM   #3
Josh Fiebig
Member Josh Fiebig is offline
 
Profile:
Join Date: Apr 2012
Location: Amherstburg  Ontario
Posts: 18
Re: Gymnastic Skill / Strength Template

Quote:
Originally Posted by Blair Robert Lowe View Post
BTDT.

Have you looked at the old Killroy70 template on the GymnasticBodies forum?Very similar.
Yes, and it is strong template as well. However, I found it took to much time. For example, Killroy recommends practicing 4 different skills each day, for 10 sets each. After a simple warm-up, that means 40 minutes just for the skills. That would leave very little time and recovery ability for strength work.
__________________
Training for American Ninja Warrior
Programming for ninjas - westsideforninjas.com
  Reply With Quote
Old 08-12-2014, 05:08 PM   #4
Blair Robert Lowe
Member Blair Robert Lowe is offline
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Re: Gymnastic Skill / Strength Template

Doing the strength exercises paired would be a bit more efficient and could probably be done in another 25 minutes or so.
  Reply With Quote
Old 08-13-2014, 05:27 AM   #5
Josh Fiebig
Member Josh Fiebig is offline
 
Profile:
Join Date: Apr 2012
Location: Amherstburg  Ontario
Posts: 18
Re: Gymnastic Skill / Strength Template

Quote:
Originally Posted by Blair Robert Lowe View Post
Doing the strength exercises paired would be a bit more efficient and could probably be done in another 25 minutes or so.
True. But if you are in need of, or interested in, serious leg strength work, then this template would be better. The Killroy70 template had NO leg strength included, even as skill work. And there was no place for it in the "Strength Work" either.

This template has 2 Lower body strength days - one bilateral, and the other unilateral. Plus, you have SLS skill work twice each week. That is more than enough for recreational athletes who are biased towards gymnastics. There are many ways to personalize this based on needs and preferences. I will try to provide some examples for various types of athletes.
__________________
Training for American Ninja Warrior
Programming for ninjas - westsideforninjas.com
  Reply With Quote
Old 08-13-2014, 05:50 AM   #6
Josh Fiebig
Member Josh Fiebig is offline
 
Profile:
Join Date: Apr 2012
Location: Amherstburg  Ontario
Posts: 18
Template Examples for Various Athletes

Freerunner / Traceur:

Monday
Bilateral LB - squat, or sub with precisions and/or flips

Thursday
Unilateral LB - lunges, or sub with vaults or quadrupedal movement


Climber:

Monday
Bilateral LB - squat, or sub with box jumps
Vertical pull - finger-tip PU, towel PU, fat-grip PU, rock-wall PU, etc

Thursday
Unilateral LB - weighted step-ups, jumping lunges, etc


Ninja Warrior:

Monday
Bilateral LB - work up to a max
Vertical pull - Salmon Ladder, Jumping Bars, climbing, etc

Tuesday
Dip - Spider Climb, Drum Hopper, etc

Thursday
MPPu - Rope Climb
Unilateral LB - plyometrics, or Quad Steps, Barrel Roll, etc

Friday
Vertical press - wall walks, or Body Prop


These are just some examples of athletes who would benefit from a "gymnastics bias" routine, with frequent exposure to skill work, and dedicated strength work.
__________________
Training for American Ninja Warrior
Programming for ninjas - westsideforninjas.com
  Reply With Quote
Old 08-13-2014, 09:18 AM   #7
Blair Robert Lowe
Member Blair Robert Lowe is offline
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Re: Gymnastic Skill / Strength Template

Agreed as the Killroy70 did completely leave it out. Easy enough to tack it on though.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Solid skill/gymnastic/cardio - Now for strength? Franklin Steck Fitness 7 04-01-2012 05:31 PM
Any good gymnastic skill progressions? Brandon Barron Starting 4 07-26-2011 04:35 PM
Why doesn't barbell strength translate into gymnastic strength? Jason Rambo Fitness 91 07-04-2009 11:37 PM
increasing technique and skill without losing strength Kid Jansen Starting 13 03-04-2009 05:10 AM
starting strength excel template? Kevin Kaeating Workout Logs 0 12-13-2007 11:37 PM


All times are GMT -7. The time now is 02:09 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.