Gymnastics – July programming
Hello folks,
Quick information about this July programming, transitioning from the past 2 months of structural balance work (keeping injury free & building base strength), we are now working on a 3 month straight bar muscle up & handstand push up phase.
What is a bar muscle up? Look at this video, there are many ways this can be done, and we will aim to teach a few common variations for you to find out which you may prefer and feel suits you etc.
The first 2 months phase is about getting stronger through controlled movements, especially for the muscle up. This will be done by applying strict MU exercises that would generally help towards achieving the strict variation. Idea is to get as strong as possible in this time so should you then wish to learn more of a kipping variation in the final phase you will already have some strength on your side to help you achieve this goal. If muscle ups are not of interest to you, think of this program as something that will help build overall upper body strength and bulletproofing those joints for all other activities you do.
Ant x
Beginner – advanced
| Exercise | Sets | Reps | Tempo | Rest | Notes | |
| A1 | Feet assisted strict bar MU (W/box) | 4 | 3-5 or 5-8 | Slow & controlled | 30s | This exercise mimics a wall MU, intent with this exercise is to build strength with slow controlled movements |
| A2 | MU tempo descent with feet assisted | 4 | 5-7 | controlled | 30s | Use feet as much as needed to assist you with the exercises |
| A3 | PVC pulldown (in hollow hold) | 4 | 5 x 5s hold | controlled | 30s | start with a light band to learn the movement before progressing to more resistance |
| B1 | Bar pull up | 6 | 4,3,2,2,1,1 | 42X1 | 60s | |
| B2 | HS PU practice*** or strict HSPU? | 5 | 5 | 60s | ||
| B3 | Heels elevated pistol squat on box | 5 | 2-4 | 60s | Coach will share a few variations | |
| C1 | Kip swing into Lat-activated pull | 3 | 20-40s | 30s | Focus of this exercise is to open shoulders and build strength around this area. And improve the timing of the pull | |
| C2 | Straight bar false grip hold | 3 | 20-40s | 30s | Hold 2 tennis balls, support the false grip on the crease of the wrists and not the fingers | |
| C3 | Feet elevated sissy squats | 3 | 4-6 | 4010 | 30s | This should be 8% of your 1RM bench press |
| D1 | DB or BB cuban rotation | 3 | 5 | 4010 | Those with poor shoulder internal rotation work with DB |