A case for making gymnastics a larger piece of our programming and focus at CFB!
Over the past two or three years, I have consciously directed a large part of our programming toward barbell strength training. Now, for many reasons, I would like to make a deliberate effort toward balancing our efforts between barbell strength and gymnastic strength and mobility. I've found the barbell work to be very effective at building basic strength for all of us, but have also found it to slowly tighten the hip, shoulder, and spine just a bit too much, and to build that strength through a limited range of movement. This does not mean that we want to throw the barbells out in the street, but we do want you to take a look at where you need to put some extra work in. I know that, personally, I have let my mobility practice slip quite a bit, and low and behold, that is where my emphasis needs to be now. We'll be offering up some new movements that should allow you to pretty easily see if you need to focus in on flexibility and bodyweight strength as well. If you are finding yourself struggling to complete these basic movements, then BAM!, you know where you need to spend extra time. We would still like to see you completing your barbell work, but if you need to change your emphasis to mobility in place of squeezing out a few more reps or a few more pounds on the back squat, bench, etc. then more power to you!!! Our coaches will happily help to point you in the right direction if you need some help figuring out how to unglue your tight bits!
Today we're going to pair forearm planks with twisting squats and headstands with weighted pass-thrus. Scroll to the bottom of this post to see a few helpful videos.
After a brief warm up perform the following.
Three to five rounds of: 15 second forearm plank, then with no rest do 10 twisting squats. The position in the forearm plank needs to be held very tightly. Squeeze yourself into a hollow body position, by activating your butt and abs at 90-95% effort so that if someone were to press on your lower back, they would encounter strong resistance. For the twisting squats, every time you come to a seated cross-legged position you have completed one rep. If you cannot come to a standing position without using your hands, momentum, or you have pain, then you need to elevate your butt by sitting on as many weight plates as necessary to make the movement smooth and pain free. Quality is your number one concern. If you start getting sloppy, rest... Garbage reps equal garbage results!
Next, come back together as a group and work wrist prep.
Four rounds of the following.
Headstand, frog stand or tripod for 30-45 seconds followed immediately by 10-20 weighted pass thru's. Try to complete all four rounds without any rest between rounds. Many of you have not done weighted pass thru's yet. It is important that you start now. Add 2-3 pounds of weight to your pvc pipe and find the place on the pipe where you can pass it through the full range of motion with straight arms without any popping, cracking, or pain. Do these at least three days per week and over the space of weeks or months bring your hands closer and closer together until your hands are about one hand width outside the shoulder. Once you can do that, come see me and I'll give you a gold star!!! There is a video at the bottom of a character doing these completely wrong!?!? Your arms should be the only part of your body moving! Anchor your rib cage with your abs and keep your hips quiet by squeezing your butt. We want to start this with no more than 2-3 pounds and over the coming years, we will slowly increase the load...
Back Squat/Press 1x5 @ 65, 75%, 85%
Super set these movements to save time.
10 Knees to chest
10 Hip extensions
10 Push ups at a tempo of 3011 (3 seconds down, no pause at the bottom, a strong drive back up, and a 1 second pause at the top) Elevate the hands as much as necessary to produce a sound plank position.
Work quickly enough through this to elicit a conditioning response, but do not rush through the movements.
Move deliberately throught these. They are harder than they look.
Check out his foot sequence too. It's awesome!
Wrong!!! Keep your body still!!! No movement in the rib cage or pelvis...
If you missed Monday's test today is a perfect day to make it up! If you have been coming every day or are feeling sore come in and get some mobility work, foam rolling, and stretching in.
Tomorrow will be our last test, so rest up!