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.