Dear gymnastics enthusiast,
As we embark on the next phase of our gymnastics training program, we would like to introduce you to a new approach designed to enhance your overall physical preparedness and elevate your performance across a broad spectrum.
In this upcoming (11 weeks) training cycle, we will delve into a comprehensive gymnastics accessory programme, prioritizing not only strength but also skill refinement and the cultivation of high-quality movement patterns. Our aim is threefold:
- Enhanced Muscle Contractility: By honing in on specific accessory exercises, we seek to maximize your muscle engagement and contractile potential, laying the foundation for greater strength gains.
- Improved Positional Awareness: Through targeted drills and exercises, we will sharpen your awareness of body positioning, facilitating better control and efficiency in executing various movements.
- Diversified Exposure: Embracing alternative exercises and approaches will broaden your movement repertoire, enriching your training experience and bolstering your adaptability.
Rather than simply amplifying the volume of familiar movements from your CrossFit regimen, this phase will emphasize mastery of fundamental positions and shapes. This strategic shift aims to address any existing movement deficiencies and instill proper mechanics from the ground up.
For instance, if you find yourself struggling with common issues such as "chicken wing" tendencies in bar muscle-ups or improper form during ring muscle-ups and handstand push-ups, our focus will shift towards targeted drills to correct these patterns at their root.
Instead of prescribing typical exercises like bar muscle-ups or pull-ups, we will allocate specific days to concentrate on foundational elements such as Lat compressions and hollow shapes (Tuesdays). These components not only reinforce proper technique but also complement the movement patterns essential for mastering advanced skills.
In contrast to conventional linear progressions, this phase places greater emphasis on the execution of your training regimen.
WHAT’S APP GYMNASTCIS COMMUNITY
To facilitate feedback and refinement, we encourage you to share your training videos within our dedicated What’s app group – if you don’t make it to the gymnastics classes but want to follow the program in Open Gym. We hope this collaborative environment will provide valuable insights and support.
DETAILS
- TUESDAYS: Lat Compression & Hollow (Pulling movements such as Pull-ups & Toes-to-Bar) - Vanessa
- THURSDAYS: Handstand variations (Pressing movements) - Vanessa
- EVERY SECOND SUNDAY: Joint and total body stability, low-intensity volume and a little skill work -SERHII
The program will be accessible through Beyond the Whiteboard (at least 1 week ahead) – CF40477 Gymnastics track.
Hope to see you at the classes or in Open gym – practicing gymnastics 😊
Your CrossFit 40477 Team