Gymnastics Routine (please help)

[PolishHammer1977]

I need a favor.............................

I need help putting together a SOLID weight training routine for a mid level gymnastic team (level 5).

I need sport specific only excercises. Ayone have any of the said experience?......


Thanx in advance warriors.

Dave

 

[t3c]

dave...maybe shoot a copy of this over to the womens board too

 

[PolishHammer1977]

DONE

Thanx TEC

 

[Zander1983]

Grip training and core strength are going to be important. Likewise olympic lifts and plyos.

 

[revexrevex]

^

 

[JOKER47]

I would imagine a lot of BW movements and speed work. Goal being to increase strength as much as possible with minimul weight gain.



Joker

 

[Woody]

Deads

Recommend deadlifts as it helps with grip strength and back. Very useful for bars, especially the kips. Stay at 5 reps or less as they will need high relative strength, not mass. Of course, work up to higher weight levels with good form. They also need high vertical leap for the floor routine and vault so squats should be good. Squats will also help lowering the center of gravity as it develops the glutes and legs. USGA also has an article on strength training for gymnasts. Good luck getting 10 year old girls to do deads though

 

[d3track]

one of the girls on my track team was a d3 national champ before our school cut the program

grip and foot strength( trying to grab things with toes, helps balance)

LOTS of core strangth
full range ab/olblique/erector movements
resitance ab movemnts and static holds

 

[NorthNPrincess]

http://www.usa-gymnastics.org/publications/technique/1996/8/strength-training.html

This is also great information....are you training guys, girls and what age group....That makes a big difference.

 

[slobberknocker]

I could be wrong, but I think spatts used to be a gymnast. Not sure though.