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

 

[dzulboy]

wow only things that come to mind are anything haveing to do with grip strength and dips and some kinda hanging leg raises for torso strength other then that the actually gymnast routine should cover it no?

 

[NorthNPrincess]

As a former competitive gymnast....Strength is the Key, Not BULK ... Long strong flexible muscles. Increase range of motion decrease risk of injury....
Lift lighter weight more reps...negative resistance
V-sits for torso hip flexor...reverse sit up for back strength....
You have to jump high so squats toe raisesl, lots of jumping...
chin ups....pushups....sit in a chair position with back agains the wall till you die (for backhandsprings)
Lay stretched out on stomache and lift into an arch raising arms and legs inches off the ground....hold for a given time
After lifting LOTS of STRETCHING!!!!!!!!!! Feel free to email with any more detailed help needed.

 

[BrickGirl]

When I was competing in gymnastics, I would have loved to have had a just a simple weight lifting workout, a typical 4 day workout with weights, same thing I use for bodybuiding/fitness, I would lift real heavy one week for small reps, and lift medium the next week, the just a few more reps. I am now 30 and still doing gymnastics and my gymnastics has improved SO MUCH because of the strength, lift heavy! She will love it, everything becomes so much easier. The only thing I would watch out for, would be overtraining, since gymnastics itself is basically a weight workout in it's own, watch out for the overtraining, that is why I would lift heavy weights with not many reps, she will get the endurance from her gymnastics, increase that strength! lift heavy! Worked for me

 

[PolishHammer1977]

Nice suggestions

Can I see a layout of your program?

 

[Phemomena]

ugh... it's been years since i've been invovled in competitive gymnastics, but i remember our coach would take us rollerskating (using techniques similar to figure skating)... i think it had to do with balance/dance/co-ordination... and partly for "fun"...

but what i remember the most (and not fondly) was that we would have to do this "split sits" lying on your back, butt against the wall, legs in splits (Vs) against the wall, with the rollerskates on... we'd sit like this for about 15-20min (with 30s breaks every 5m) and he'd come along and mark where our legs were and we'd have to get them further each time... ugh... (he'd also come along and push your feet down if he felt that the weights of the rollerskates weren't weighing us down enough...

that was HELL..., but it does do wonders for flexibility (which obviously was not my strong point, some other girls weren't nearly as bothered by this)...

 

[PolishHammer1977]

^

Thanx everyone who has contributed so far. It is really helping me !!!!!!

 

[Nonerz]

The one thing that pops into my mind is to incorporate Oly Lifts. Specifically for jumping/explosion type things. I only took one year of gymnastics (when I was in elementary school ) so I can't say for sure...

I know I've posted before about this book, but it is really great:

It has a bunch of sports specific programs in the back.

 

[PolishHammer1977]

excellent post. thank you.

 

[PolishHammer1977]

once again I would like to thank everyone that contributed. Karma is coming your way.