K
katie
So guys, I really need your advice.
As you might know, I am already 21 and not that lucky to be on a team, so I need to work out hard at home in order to make my dream of being a good Level 7 gymnast in 2 years true.
I am at the gym only 3 times a week for 130min each, because there is no other option, so I do all the strength and basic stuff at home additionally, which takes about 8 hours a week as well!
Here is what my plan looks like:
On gym days:
A 30min warm-up and stretching and the rest of the time I work on current skills with my coach.
At the end of practice I always do some strength stuff like press handstand attempts (almost got it from
sitting!!), high casts etc for like 10 mins or so.
At home I do passive Stretching (shoulders, back and splits)
On gym-free days:
Floor Skills:
10 of each skill on a mat or the grass:
Cartwheels
Cartwheels on small Beam
Round-Offs from Knee
Round-Offs from Stand
Standing Back Tucks
Standing Back Tucks on a line
Standing Back Handsprings
Back Handspring Step-Outs on a line
20 of each on the trampoline:
front tuck - front tuck in a row
standing front tucks
front layouts
back layouts
Ballistic Stretching:
10 of each:
Front, Side and Straddle Kicks with TheraBand
Front, Side and Back Kicks on Stall Bars
Front, Side and Back Kicks standing in relevé
Needle Kicks both sides
Passive Stretching:
Shoulders, Back, Splits
Strength:
Pike Push-Ups, Dips, Pull-Ups
Leg Lifts, V-Ups, Hollow Rocks,...
Squats, Sqaut Jumps, Butt
Reverse Leg Ligts and Sit-Ups, Straddle and Pike Presses, Handstand Hold
This Home-Plan takes about 3 hours, depending on how fast I do it. If I have time, I split it up so I do the skill stuff and stretching in the morning and strength in the evening etc. But all together I would say 3 hours.
Depending on how I feel, I do 1 or 2 days break every now and then.
Do you think this is a good plan or I missed something?
I bet I could habe all my L7 skills without the whole home-stuff...but I want to be a good and well-conditioned L7, I want my body to look good when performing the skills and want the fastest progress possible!
Please, coaches, gymnasts, parents, tell me your opinions about it and if you would change or add anything!
As you might know, I am already 21 and not that lucky to be on a team, so I need to work out hard at home in order to make my dream of being a good Level 7 gymnast in 2 years true.
I am at the gym only 3 times a week for 130min each, because there is no other option, so I do all the strength and basic stuff at home additionally, which takes about 8 hours a week as well!
Here is what my plan looks like:
On gym days:
A 30min warm-up and stretching and the rest of the time I work on current skills with my coach.
At the end of practice I always do some strength stuff like press handstand attempts (almost got it from
sitting!!), high casts etc for like 10 mins or so.
At home I do passive Stretching (shoulders, back and splits)
On gym-free days:
Floor Skills:
10 of each skill on a mat or the grass:
Cartwheels
Cartwheels on small Beam
Round-Offs from Knee
Round-Offs from Stand
Standing Back Tucks
Standing Back Tucks on a line
Standing Back Handsprings
Back Handspring Step-Outs on a line
20 of each on the trampoline:
front tuck - front tuck in a row
standing front tucks
front layouts
back layouts
Ballistic Stretching:
10 of each:
Front, Side and Straddle Kicks with TheraBand
Front, Side and Back Kicks on Stall Bars
Front, Side and Back Kicks standing in relevé
Needle Kicks both sides
Passive Stretching:
Shoulders, Back, Splits
Strength:
Pike Push-Ups, Dips, Pull-Ups
Leg Lifts, V-Ups, Hollow Rocks,...
Squats, Sqaut Jumps, Butt
Reverse Leg Ligts and Sit-Ups, Straddle and Pike Presses, Handstand Hold
This Home-Plan takes about 3 hours, depending on how fast I do it. If I have time, I split it up so I do the skill stuff and stretching in the morning and strength in the evening etc. But all together I would say 3 hours.
Depending on how I feel, I do 1 or 2 days break every now and then.
Do you think this is a good plan or I missed something?
I bet I could habe all my L7 skills without the whole home-stuff...but I want to be a good and well-conditioned L7, I want my body to look good when performing the skills and want the fastest progress possible!
Please, coaches, gymnasts, parents, tell me your opinions about it and if you would change or add anything!