Many thanks to certified personal trainer Gina Paulhus for this excellent pre-meet training plan. It has everything from warm ups on each event to skill and routine repetitions on every apparatus. This intended to be done four weeks out from the meet, when you already has the skills and routines planned for each event.
Adult Gymnastics Training Plan
4 weeks out from competition
This program assumes about a 2 hour block of focused time. It assumes you already have the skills on the competition apparatus you plan to compete. If you have less time shorten the conditioning and/or pick a few events instead of all 4 events. Always stretch!
CONDITIONING/WARMUP approx. 30 min.
jog around the floor, 1/2 lap each of:
-regular
-high knees
-butt kicks
-skipping L leg
-skipping R leg
-skipping both legs
-forward chasse L leg
-forward chasse R leg
-forward chasse both legs
-side chase L
-side chase R
-side chase alternating
-backwards regular
-backwards soccer kicks forward
-backwards soccer kicks sideways
-backwards soccer kicks behind
stomach conditioning
hollow rockers, 10
V-ups, 10
Straddle V-ups, 10
side rockers, 10
other side rockers, 10
belly rockers, 10
bar/beam/legs conditioning
climb the rope as far as possible with legs in L, if not then climb using legs
dips on parallel bars, 10
5 casts as high as possible
Chin-up to pullover in undergrip, 6
half leg lifts if possible, 10 if not full leg lifts (hanging from bar)
candlestick pulls, 10
hamstring curls with a partner, 10
5 best attempt at press handstand, using spot or against wall if needed
switch jump lunges, 20
calf raise with partner pushing down on shoulders, 20
hold handstand 30 sec. total time
10 min. of active flexibility incl. splits, bridges, pike stretch, shoulders and calfs stretches
EVENTS: 15 min. each event–
vault:
bounce on board 10x, sprint down runway
handstand shoulder shrugs against wall 10x look at hands
2-3 timers and 2-3 of your vault
3 of a drill for your vault, such as back drop full by dropping arm for handspring full, or roundoff block thru to your back (miss your feet) onto crash mat for a tsuk
3 stuck landings by jumping off the vault and practice sticking
bars:
3 kip cast in a row on low bar
set of giants on high bar or tap swings
drill for hardest skill in your routine 3x
hold handstand on floor bar 10 sec. total
first half of your routine
second half of your routine
full routine
repeat problem skill 2x
beam:
10 passes of walking, kicks, running, skipping, long jump/high jump, leap drills, turn drills, etc
cross handstand step down to finish landing one each side 4x
1 min. competition warmup doing all skills in your routine on a line, then do the same on a beam
1 full routine with people watching you if possible
each skill you fall on do 2 of a drill for that skill then 2 of that skill on a beam
each skill you wobble on do 1 of a drill for that skill then 1 more of that skill
if time permits do a dance thru with arm and/or leg ankle weights on focusing on presentation and mentally doing your acro skills
floor:
kicks forward, sideways, backward, and needle across floor focus on form and body position
forward rolls across floor in a row focusing on round back
backward rolls across floor using core to roll over
cartwheels across floor both good and bad side
walk on hands across floor halfway forward, halfway backward
power-hurdle to roundoff and/or backhandspring rebound
power-hurdle to front handspring rebound
do each of your tumbling passes 2x and each of your leaps/jumps/turns 2x
floor routine, ether dance thru with sprints or squat jumps across diagonal for tumbling or full tumbling. immediately after routine do 10 jump lunges and 5 push-ups
FLEX
at the end of workout holding stretches for at least 20 sec. each, minimum do splits, pike, bridges, calfs, wrists.
by Gina Paulhus, CPT homeexercisecoach.com
