2013-11-18-to-2014-02-07
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7/23/2019 2013-11-18-to-2014-02-07 http://slidepdf.com/reader/full/2013-11-18-to-2014-02-07 1/118 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: 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 [email protected]. 1
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Transcript of 2013-11-18-to-2014-02-07
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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 [email protected].
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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 [email protected].
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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 [email protected].
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 [email protected].
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 [email protected].
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 [email protected].
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:
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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 [email protected].
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 [email protected].
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 [email protected].
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 [email protected].
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 [email protected].
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 [email protected].
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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 [email protected].
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 [email protected].
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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
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
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
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
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
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
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
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
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
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 [email protected].
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
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
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
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
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
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
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
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 [email protected].
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
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
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
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
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
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
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
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 [email protected].
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Week 12, Day 5
Press Handstand Test - Tuck, Straddle, Pike
Balance Handstand Test x 5
ME Handstand Push Up Test
