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Gymnastics Workout: Cycle 2

The second cycle of gymnastics workouts will focus on level, planche, and

handstand skills, as well as developing flexibility and joint strength.

The second cycle of gymnastics workouts can be a continuation of the

previous cycle or done on its own.  This cycle will implement more complex

gymnastics skills. These skills will still be strength-based and can always be

scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking

them all out in twelve weeks. But if you have a good strength to weight ratio and

are looking for more skill-specific training, this cycle will help you accomplish

these skills. For those who are beginning to increase their bodyweight strength,

use these skills and drills as a conditioning program. It will increase your all-

around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill

Strength portion prior to the conditioning. The Skill Strength will be a more

complex movement that will build into developing a specific goal.

Those goals will be:

LeversPlancheHandstand/Press Handstand

The days in between will focus on developing flexibility and joint strength.  Feel

free to contact me with questions at CMLofland@gmail.com.

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Week 1, Day 1

5 Sets of:

:05-:10 Tuck Planche (Scales with Frog Stand)

:30 Rest

3 Sets of:

10 Strict Toes To Bar

15 Ring Push Up

Watch video here

The second cycle of gymnastics workouts can be a continuation of the

previous cycle or done on its own.  This cycle will implement more complex

gymnastics skills. These skills will still be strength-based and can always be

scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking

them all out in twelve weeks. But if you have a good strength to weight ratio andare looking for more skill-specific training, this cycle will help you accomplish

these skills. For those who are beginning to increase their bodyweight strength,

use these skills and drills as a conditioning program. It will increase your all-

around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill

Strength portion prior to the conditioning. The Skill Strength will be a morecomplex movement that will build into developing a specific goal.

 

Those goals will be:

 

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Levers

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Planche

Handstand/Press Handstand

 

The days in between will focus on developing flexibility and joint strength.  Feel

free to contact me with questions at CMLofland@gmail.com.

 

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Week 1, Day 2

 

10:00 of work on:

Wrist Support

Left and Right Splits

Watch video here

The second cycle of gymnastics workouts can be a continuation of the

previous cycle or done on its own.  This cycle will implement more complex

gymnastics skills. These skills will still be strength-based and can always be

scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking

them all out in twelve weeks. But if you have a good strength to weight ratio and

are looking for more skill-specific training, this cycle will help you accomplish

these skills. For those who are beginning to increase their bodyweight strength,

use these skills and drills as a conditioning program. It will increase your all-

around strength and body control.

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This cycle will be different from the first cycle in that it will have a Skill

Strength portion prior to the conditioning. The Skill Strength will be a more

complex movement that will build into developing a specific goal.

 

Those goals will be:

 

6

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Levers

Planche

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Handstand/Press Handstand

 

The days in between will focus on developing flexibility and joint strength.  Feel

free to contact me with questions at CMLofland@gmail.com.

 

Week 1, Day 3

 

4 Sets of:

5-10 Ice Cream Scoopers

:30-1:00 Rest

 

3 Sets of:

10-20 False Grip Ring Pull Ups10 High Box Jump

The second cycle of gymnastics workouts can be a continuation of the

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previous cycle or done on its own.  This cycle will implement more complex

gymnastics skills. These skills will still be strength-based and can always be

scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knockingthem all out in twelve weeks. But if you have a good strength to weight ratio and

are looking for more skill-specific training, this cycle will help you accomplish

these skills. For those who are beginning to increase their bodyweight strength,

use these skills and drills as a conditioning program. It will increase your all-

around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill

Strength portion prior to the conditioning. The Skill Strength will be a morecomplex movement that will build into developing a specific goal.

 

Those goals will be:

 

9

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Levers

Planche

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Handstand/Press Handstand

 

The days in between will focus on developing flexibility and joint strength.  Feel

free to contact me with questions at CMLofland@gmail.com.

 

Week 1, Day 4

 

3 Sets of:

3 Skin the Cat with 3-5sec hold

1:00 Pike Stretch

 

Watch video here

The second cycle of gymnastics workouts can be a continuation of the

previous cycle or done on its own.  This cycle will implement more complex

gymnastics skills. These skills will still be strength-based and can always be

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scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking

them all out in twelve weeks. But if you have a good strength to weight ratio and

are looking for more skill-specific training, this cycle will help you accomplishthese skills. For those who are beginning to increase their bodyweight strength,

use these skills and drills as a conditioning program. It will increase your all-

around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill

Strength portion prior to the conditioning. The Skill Strength will be a more

complex movement that will build into developing a specific goal.

 

Those goals will be:

 

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Levers

Planche

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Handstand/Press Handstand

 

The days in between will focus on developing flexibility and joint strength.  Feel

free to contact me with questions at CMLofland@gmail.com.

 

Week 1, Day 5

 

10:00 work on:

Free Standing Handstand (Scale with a spotter or stomach-to-wall handstand)

Then:

30-50 Strict Handstand Push Up

 

Watch video here

The second cycle of gymnastics workouts can be a continuation of the

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previous cycle or done on its own.  This cycle will implement more complex

gymnastics skills. These skills will still be strength-based and can always be

scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knockingthem all out in twelve weeks. But if you have a good strength to weight ratio and

are looking for more skill-specific training, this cycle will help you accomplish

these skills. For those who are beginning to increase their bodyweight strength,

use these skills and drills as a conditioning program. It will increase your all-

around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill

Strength portion prior to the conditioning. The Skill Strength will be a morecomplex movement that will build into developing a specific goal.

 

Those goals will be:

 

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Levers

Planche

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Handstand/Press Handstand

 

The days in between will focus on developing flexibility and joint strength.  Feel

free to contact me with questions at CMLofland@gmail.com.

 

Week 2,Day 1

 

5 Sets of:

Banded or Wheel Barrel Planche Rocks x 3-5

 

2 Sets of:

30 V-Ups50 Superman Rock

 

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Watch video here

 

Watch video here

 

Watch video here

The second cycle of gymnastics workouts can be a continuation of the

previous cycle or done on its own.  This cycle will implement more complex

gymnastics skills. These skills will still be strength-based and can always bescaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking

them all out in twelve weeks. But if you have a good strength to weight ratio and

are looking for more skill-specific training, this cycle will help you accomplish

these skills. For those who are beginning to increase their bodyweight strength,

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use these skills and drills as a conditioning program. It will increase your all-

around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill

Strength portion prior to the conditioning. The Skill Strength will be a morecomplex movement that will build into developing a specific goal.

 

Those goals will be:

 

19

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Levers

Planche

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Handstand/Press Handstand

 

The days in between will focus on developing flexibility and joint strength.  Feel

free to contact me with questions at CMLofland@gmail.com.

 

Week 2, Day 2

 

10:00 of work on:

Bridge Ups

Wrist Support

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Watch video here

 

Watch video here

The second cycle of gymnastics workouts can be a continuation of the

previous cycle or done on its own.  This cycle will implement more complex

gymnastics skills. These skills will still be strength-based and can always be

scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking

them all out in twelve weeks. But if you have a good strength to weight ratio and

are looking for more skill-specific training, this cycle will help you accomplish

these skills. For those who are beginning to increase their bodyweight strength,

use these skills and drills as a conditioning program. It will increase your all-

around strength and body control.

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This cycle will be different from the first cycle in that it will have a Skill

Strength portion prior to the conditioning. The Skill Strength will be a more

complex movement that will build into developing a specific goal.

 

Those goals will be:

 

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Levers

Planche

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Handstand/Press Handstand

 

The days in between will focus on developing flexibility and joint strength.  Feel

free to contact me with questions at CMLofland@gmail.com.

 

Week 2, Day 3

 

3 Sets of:

3-5 Inverted Hang lower slow to hang

 

20 Strict Muscle Up

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Watch video here

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The second cycle of gymnastics workouts can be a continuation of the

previous cycle or done on its own.  This cycle will implement more complex

gymnastics skills. These skills will still be strength-based and can always be

scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking

them all out in twelve weeks. But if you have a good strength to weight ratio and

are looking for more skill-specific training, this cycle will help you accomplish

these skills. For those who are beginning to increase their bodyweight strength,

use these skills and drills as a conditioning program. It will increase your all-

around strength and body control.

This cycle will be different from the first cycle in that it will have a SkillStrength portion prior to the conditioning. The Skill Strength will be a more

complex movement that will build into developing a specific goal.

 

Those goals will be:

 

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Levers

Planche

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Handstand/Press Handstand

 

The days in between will focus on developing flexibility and joint strength.  Feel

free to contact me with questions at CMLofland@gmail.com.

 

Week 2, Day 4

 

3 Sets of:

1:00 Left Split

1:00 Right Split

1:00 Middle Split

 

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The second cycle of gymnastics workouts can be a continuation of the

previous cycle or done on its own.  This cycle will implement more complex

gymnastics skills. These skills will still be strength-based and can always be

scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking

them all out in twelve weeks. But if you have a good strength to weight ratio and

are looking for more skill-specific training, this cycle will help you accomplish

these skills. For those who are beginning to increase their bodyweight strength,

use these skills and drills as a conditioning program. It will increase your all-

around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill

Strength portion prior to the conditioning. The Skill Strength will be a more

complex movement that will build into developing a specific goal.

 

Those goals will be:

 

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Levers

Planche

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The second cycle of gymnastics workouts can be a continuation of the

previous cycle or done on its own.  This cycle will implement more complex

gymnastics skills. These skills will still be strength-based and can always be

scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking

them all out in twelve weeks. But if you have a good strength to weight ratio and

are looking for more skill-specific training, this cycle will help you accomplish

these skills. For those who are beginning to increase their bodyweight strength,

use these skills and drills as a conditioning program. It will increase your all-

around strength and body control.

This cycle will be different from the first cycle in that it will have a SkillStrength portion prior to the conditioning. The Skill Strength will be a more

complex movement that will build into developing a specific goal.

 

Those goals will be:

 

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Levers

Planche

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Handstand/Press Handstand

 

The days in between will focus on developing flexibility and joint strength.  Feel

free to contact me with questions at CMLofland@gmail.com.

 

Week 3, Day 1

 

5 Sets of:

Tuck planche slow extend to straddle plank x 3-5

3 sets of:

5-10 Candlestick slow lower

20 Lunges

 

Watch video here

The second cycle of gymnastics workouts can be a continuation of the

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previous cycle or done on its own.  This cycle will implement more complex

gymnastics skills. These skills will still be strength-based and can always be

scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knockingthem all out in twelve weeks. But if you have a good strength to weight ratio and

are looking for more skill-specific training, this cycle will help you accomplish

these skills. For those who are beginning to increase their bodyweight strength,

use these skills and drills as a conditioning program. It will increase your all-

around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill

Strength portion prior to the conditioning. The Skill Strength will be a morecomplex movement that will build into developing a specific goal.

 

Those goals will be:

 

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Levers

Planche

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Handstand/Press Handstand

 

The days in between will focus on developing flexibility and joint strength.  Feel

free to contact me with questions at CMLofland@gmail.com.

 

Week 3, Day 2

 

10 Sets of:

Grip Complex

 

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Watch video here

The second cycle of gymnastics workouts can be a continuation of the

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previous cycle or done on its own.  This cycle will implement more complex

gymnastics skills. These skills will still be strength-based and can always be

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scaled back with the previous week's drills.

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Many of these skills take years to develop, so don't expect to be knocking

them all out in twelve weeks. But if you have a good strength to weight ratio and

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are looking for more skill-specific training, this cycle will help you accomplish

these skills. For those who are beginning to increase their bodyweight strength,

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use these skills and drills as a conditioning program. It will increase your all-

around strength and body control.

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This cycle will be different from the first cycle in that it will have a Skill

Strength portion prior to the conditioning. The Skill Strength will be a more

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complex movement that will build into developing a specific goal.

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Those goals will be:

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Levers

Planche

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Handstand/Press Handstand

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The days in between will focus on developing flexibility and joint strength.  Feel

free to contact me with questions at CMLofland@gmail.com.

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Week 3, Day 3

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3-5 Sets of:

5 Ice Cream Scoopers pull to Inverted Hang

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30 Ring Dip to L-Sit w/ 3 sec hold

 

The second cycle of gymnastics workouts can be a continuation of the

previous cycle or done on its own.  This cycle will implement more complex

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gymnastics skills. These skills will still be strength-based and can always be

scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking

them all out in twelve weeks. But if you have a good strength to weight ratio andare looking for more skill-specific training, this cycle will help you accomplish

these skills. For those who are beginning to increase their bodyweight strength,

use these skills and drills as a conditioning program. It will increase your all-

around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill

Strength portion prior to the conditioning. The Skill Strength will be a more

complex movement that will build into developing a specific goal.

 

Those goals will be:

 

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Levers

Planche

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Handstand/Press Handstand

 

The days in between will focus on developing flexibility and joint strength.  Feel

free to contact me with questions at CMLofland@gmail.com.

 

Week 3, Day 4

 

10:00 of work on:

Wrist Support

Ankle Stretch

Bridge Ups

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Watch video here

 

Watch video here

 

Watch video here

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The second cycle of gymnastics workouts can be a continuation of the

previous cycle or done on its own.  This cycle will implement more complex

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gymnastics skills. These skills will still be strength-based and can always be

scaled back with the previous week's drills.

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Many of these skills take years to develop, so don't expect to be knocking

them all out in twelve weeks. But if you have a good strength to weight ratio and

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are looking for more skill-specific training, this cycle will help you accomplish

these skills. For those who are beginning to increase their bodyweight strength,

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use these skills and drills as a conditioning program. It will increase your all-

around strength and body control.

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This cycle will be different from the first cycle in that it will have a Skill

Strength portion prior to the conditioning. The Skill Strength will be a more

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complex movement that will build into developing a specific goal.

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Those goals will be:

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Levers

Planche

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Handstand/Press Handstand

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The days in between will focus on developing flexibility and joint strength.  Feel

free to contact me with questions at CMLofland@gmail.com.

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Week 3, Day 5

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5 Sets of:

3-5 Handstand lower to straddle stand (against wall)

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30-40 Strict Pull Up to Strict Toes to Bar

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The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 4, Day 1

5:00 of work on:

Banded Planche Work

3 Sets of:

3-5 Pull To Candlestick

10 High Box Jump

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The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. Butif you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 4, Day 2

10:00 of work on:

Wrist Push Up from bottom up

Pancake

Pass Through

Watch video here

 

Watch video here

 

Watch video here

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

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This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 4, Day 3

3-5 Sets of:

5 Ice Cream Scooper to Inverted Hang lower slow to hang

Then:

15 Muscle Up to L-Sit with 3-second hold

Watch video here

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. Butif you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 4, Day 4

3 Sets of:

Left Split

Right Split

Middle Split

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The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. Butif you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 4, Day 5

10 Tuck Press To Handstand

then,

75-100 Ring Push Up

Watch video here

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills anddrills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

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The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 5, Day 1

5 x ME Tuck Planche

3 Sets of:

3-5 Legless Rope Climb3 Max Distance Broad Jump

 

Watch video here

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 5, Day 2

10:00 of work on:

Wrist Push Up from bottom up3-5 Skin the Cat

Watch video here

 

Watch video here

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The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. Butif you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 5, Day 3

5 Sets of:

5 Ice Cream Scoopers with 1-3 sec pause in Lever

5 Sets of:

5 Muscle Up

7 Handstand Push Up

 

Watch video here

 

Watch video here

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

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This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 5, Day 4

10:00 of work on:

Pike Stretch

Pancake

Bridge

Watch video here

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills anddrills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questionsat CMLofland@gmail.com.

Week 5, Day 5

10-20 Straddle Press - Bail to Forward Roll

5 Sets of:

10 Plyo Push Up

10 Strict Toes To Bar

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The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. Butif you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 6, Day 1

Planche Test - Tuck, Straddle, Flat 

5:00 of Planche work of choice

50-100 Strict Pull Ups (cut off at 5:00)

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

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The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 6, Day 2

Wrist Push Up Test

3 Sets of:

1:00 Left Split1:00 Right Split

Watch video here

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

LeversPlanche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 6, Day 3

Front Lever Test - Tuck, Straddle or Flat

5:00 of Front Lever work of choice

Then:50-100 Ring Push Ups (cut off at 5:00)

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

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always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 6, Day 4

10 Sets of:

Grip Complex

Watch video here

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and canalways be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 6, Day 5

Press To Handstand Test - Tuck, Straddle, or Pike

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5:00 of Press Handstand work of choice

50 High Box Jump

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 7, Day 1

5 x 5 L-Sit Rock to Tuck or Straddle Planche

Then,5 Sets of:

5 Undergrip Pull Up

5 Overgrip Pull Up

5 Kipping Pull Up

(All while holding onto bar)

Rest 1:00 - 2:00

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

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drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

PlancheHandstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 7, Day 2

3 Sets of:

10-20 Pass Through

5-10 Bridge Push Up

1:00 Pancake

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills anddrills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questionsat CMLofland@gmail.com.

Week 7, Day 3

10 x Tuck Back Lever to Skin the Cat

then,

3 Sets of:

ME Handstand Push Up

30 Jumping Lunge

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The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. Butif you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 7, Day 4

3 Sets of:

1:00 Left Split

1:00 Right Split

1:00 Middle Split

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

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The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 7, Day 5

5 x 2-3 Tuck Press To Handstand

4 Sets of:

Handstand sideways walk on wall 5 step L&RRest :30

4 x 3 Weighted Ring Dip

Watch video here

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 8, Day 1

10 x Tuck Planche Slowly extend out to Plank

then,3 Sets of:

5 Muscle Up to L-Sit (3sec Hold)

10 Candlestick to Jump

Watch video here

 

Watch video here

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Watch video here

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 8, Day 2

Practice wrist supportAnkle wall stretch

Seated ankle/quad stretch

Watch video here

 

Watch video here

 

Watch video here

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

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Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 8, Day 3

10 x Tuck Back Lever extent to Straddle Back Lever

then,4 Sets of:

5-10 Ice Cream Scoopers

10 High Box Jump

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

LeversPlanche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 8, Day 4

3 Sets of:

:20-:30 Bridge

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1:00 Left Split

1:00 Right Split

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 8, Day 5

4 x 3-5 Tuck or Straddle Press To Handstand

then,5 Sets of:

10 Handstand Push Up

10 Strict Pull Up

Watch video here

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

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conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questionsat CMLofland@gmail.com.

Week 9, Day 1

10 x Tuck planche extend to straddle planche

4 sets of:

10 L-Pull Up

15 Ring Push Up

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 9, Day 2

10:00 of work on:

Wrist Push Up from bottom up

Walk hands down wall to bridge

Pike Stretch

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The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. Butif you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 9, Day 3

10 x Inverted pike extend to straddle back lever

4 Sets of:

Handstand sideways walk 5 steps L and R

10 Strict Toes To Bar

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills anddrills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

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The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 9, Day 4

3 Sets of:

1:00 Left Split

1:00 Right Split

1:00 Middle Split

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 9, Day 5

10 x Pike Press bail to roll

3 Sets of:

ME Handstand Push Up

2:00 Rest

30 High Box Jump

Watch video here

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

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own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to theconditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 10, Day 1

10 x L-Sit to Tuck Planche (3sec each)

then,

30 Pull Up to Toes to bar

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and canalways be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 10, Day 2

10:00 of work on:

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Handstand Balance

Pancake Stretch

Ankle Stretch

Watch video here

 

Watch video here

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 10, Day 3

10 x Tuck back lever - inverted hang lower slow to hang

then,

5 Sets of:

10 Ring Dip

10 High Box Jump

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

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if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 10, Day 4

3 Sets of:

5-10 Bridge Up

10-15 Pass Through1:00 Middle Split

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. Butif you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 10, Day 5

10 x Tuck Press to Handstand - Pike Press bail to roll

3 Sets of:

10 Deficit Handstand Push Up

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20 Jumping Lunges

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on itsown. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 11, Day 1

10 x Frog Stand extend to straddle plache

then,

3 Sets of:5 Muscle Up to L-Sit (3sec hold)

5 Candlestick Jumps

Watch video here

Watch video here

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

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This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 11, Day 2

10:00 of work on:

Wrist Support

:20-:30 Bridge

Pike Stretch

Skin the Cat

Watch video here

Watch video here

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

PlancheHandstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 11, Day 3

10 x Inverted L to Straddle Back Lever

then,

5 Sets of:

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5-10 Ice Cream Scoopers Pause in Lever

20-30 Superman Rock

Watch video here

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 11, Day 4

3 Sets of:

1:00 Left Split

1:00 Right Split

1:00 Middle Split

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

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Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 11, Day 5

10 x 1-3 Tuck Press to Handstand

then,

3 Sets of:

Max Effort Handstand Push Up

Max Effort Strict Pull Up

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 12, Day 1

Planche Test - Tuck, Straddle, Flat

then,

ME Muscle Up Test

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The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 12, Day 2

Wrist Push Up Test

3 x 10 Bridge Push Up

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and canalways be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 12, Day 3

Front and Back Lever Test - Tuck, Straddle, Flat

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ME Ice Cream Scoopers with 1 sec pause in Lever

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on itsown. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 12, Day 4

Left, Right, Middle Split Test

The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its

own. This cycle will implement more complex gymnastics skills. These skills will still be strength-based and can

always be scaled back with the previous week's drills.

Many of these skills take years to develop, so don't expect to be knocking them all out in twelve weeks. But

if you have a good strength to weight ratio and are looking for more skill-specific training, this cycle will help you

accomplish these skills. For those who are beginning to increase their bodyweight strength, use these skills and

drills as a conditioning program. It will increase your all-around strength and body control.

This cycle will be different from the first cycle in that it will have a Skill Strength portion prior to the

conditioning. The Skill Strength will be a more complex movement that will build into developing a specific goal.

Those goals will be:

Levers

Planche

Handstand/Press Handstand

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The days in between will focus on developing flexibility and joint strength. Feel free to contact me with questions

at CMLofland@gmail.com.

Week 12, Day 5

Press Handstand Test - Tuck, Straddle, Pike

Balance Handstand Test x 5

ME Handstand Push Up Test