Olympic Training (Outdoor Fitness Version)

Gymnast and Sprinters. 

I am built the way I am built. I try to work my strengths. I will never be a marathoner, or a powerlifter. Too big and too small, respectively. 

Find your' strengths or train long enough and they find you. 

I am relatively good at moving my body through space and have always been pretty fast. To train this, I have been using gymnastic training movements and lots of sprints. I have written about my various sprint routines.

To work my strengths, I created a routine with a mix of body weight gymnastic movements and traditional body weight power exercises. An example of a strength/power movement is Maltese push-ups. The routine also focuses on speed and power with the inclusion of exercises such as clapping pull-ups. This style training adapts perfectly for outdoors and only requires a pull up bar and a set of rings. A sturdy tree branch will also do. 

This reviews the training regimen I have been following this summer. 

Training Regimen is a 3 day a week program with a 4th day as a metabolic conditioning (metcon) day (Saturday). Push/Pull split with hamstring work on pull days and quad work on push days.

Warm up:

Jump rope - 3 min

Jumping jacks - 60

Windmills 10

Toe touches 10

Warrior 30 sec a side

Leg up quad and hip 30 sec a side

Counter stretch 30 sec

Cat 30 sec

Seal - side seal as well 30 sec each

Shoulder dislocates 20 - use a band or broomstick handle

Day 1 Push:

Planche progression push-ups 3x8 (tuck)

Rings out push ups - 3x10

Maltese push ups - 3x6

Hand stand push ups 3x8

Goblet squats 3x15

V sit 3x10 seconds

Day 2 Pull:

Front lever pull up (straddle or tuck) 3x8

Clapping pull ups 3x8

Skin the cats 3x2

Kettlebell swings 3x15

Straddle V sits 3 x10

Day 3 Push/Pull:

Dips 2x15 basic 2x10 forward 

Wide grip ring rows - 4x8

One handed push ups 2x5 per side

Archer rows 2x6

Skater squats 4x20

One leg Romanian deadlifts

Jefferson curls

Ab wheel

Day 4 Metcon.

Workout notes:

Finishers after 2 training sessions per week. 1 day per week dedicated to sprint work. 

Monday- Training day 1

Tuesday- Training day 2

Wednesday- off or sprinting

Thursday- training day 3 

Friday- off or JiuJitsu or sprinting

Saturday- training day 4 - Metcon

Sunday - off

All movements are to be completed with strict form, no sagging. 

I will never compete in gymnastics, but I can benefit from some of the exercises and methods that the athletes do. 

Take action, get outside and find your strength. Train hard and in good health.