Gymnastics June programming
Right guys,
A quick update to the gymnastics programming, this will be the program for the next 3 weeks. We may retest the first week of July our 1RM chin up & dip again to see how we have all progressed these last couple of months. This depends on a few things so I will decide closer to the time.
Big important change is the rep scheme for A1 & A2 (chin ups & dips). We are using a rep scheme of 1,6,1,6,1,6 which recruits the nervous system for the heavier sets to help us out with the lighter sets… simply what we are doing is playing tricks with the nervous system so when we do our set of 6 reps it SHOULD feel easier. What this means is we want to perform a heavy 1 rep set which will sit around your 85-95% 1RM for these lifts (with good form). Your 6 reps sets will subsequently be lighter however each set of 6 reps you will want to try and go heavier than the previous set.
Note this method will require you to warm up with a few sets prior to starting your working sets.
Example how this works – my 1RM chin up is 130kg (inc. added weight)
Set 1: 110-120kg x 1 rep
Set 2: 90kg x 6 reps
Set 3: 110-120kg x 1 rep (fine to use same weight)
Set 4: 92.5kg x 6 reps
Set 5: 110-120kg x 1 rep
Set 6: 95kg x 6 reps
Any questions feel free to drop me an email: [email protected]
Ant x
Beginner – advanced
Exercise | Sets | Reps | Tempo | Rest | Notes | |
A1 | Ring chin up | 6 | 1,6,1,6,1,6 | 4010 | 60s | The 1 rep sets are a heavy 1 rep 85-95% 1RM, 6 rep sets are lighter |
A2 | Weighted bar dips | 6 | 1,6,1,6,1,6 | 4010 | 60s | The 1 rep sets are a heavy 1 rep 85-95% 1RM,6 rep sets are lighter |
A3 | Assisted sissy squats | 5 | 5-7 | controlled | 60s | Those with bad knees just work the eccentric |
B1 | Rings elbow extension eccentrics (biased in end range shoulder extension) | 4 | 3-4 | 6-8s eccentric per rep | 45s | |
B2 | Barons supine DB pelican curl | 4 | 5 + 10s ISO | 30s | moderate weights to begin with. We are using this exercise to also stretch the bicep in a tender area so you will feel weak with this exercise. | |
B3 | ATG front foot elevated split squat | 3 | 6-8 per leg | 30s | Try to work with DB now | |
C1 | Side lying DB external rotation | 3 | 6-8 | 4010 | 15s | This should be 10% of your 1RM bench press |
C2 | Sleeper stretch eccentric | 3 | 5 + 10s ISO | controlled | 15s | |
C3 | Trap-3 raises | 3 | 6-8 | 4010 | 15s | This should be 8% of your 1RM bench press |
D1 | Single leg skipping | 2 each side | 50-70 | Rest 45s | Rules are heels are not allowed to touch the ground | |
D2 | Rebound jumps | 2 | 30-40s | Progress by raising the height of the platform, again heels not allowed to touch the floor. |