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conditioing

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gym-monkey

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could soem please give me a daily conditioing plan to improve my gymnastics ...

eg.. Monday : ......
Tuesday.....

thanks
gym monkey
 
G

gymnasticcoach

Guest
Circuits and Conditioning

This is going to be long....sorry

CIRCUIT #1 Monday

1.....2 foot hops
2.....skipping with a rope
3.....jump ups
4.....zig zag hops
5,,,,,squat jumps
6.....running on crash mat
7.....tuck jumps
8.....stride hops
9.....speed jumping on trampoline
*****ALL DONE FOR 30 SECONDS*****

LOWER CONDITIONING MONDAY

3 x 25 calf raises
3 x 30 toe lifts
3 x 8 leg lifts
3 x 12 leg raises
3 x 2 lenghts of squat jumps
2 lenghts of knee dips
5 x 30 sec sit against the wall
3 x 25 kicks each way (fwd-sidewd-bkwd)
2 lenghts of straddle sits
3 x 25 mountain climbers
3 x 20 burpees

CIRCUIT #2 WEDNESDAY

1.....handstands against wall
2.....mule kicks
3.....pushup springs
4.....incurve rocks
5.....crunchies
6.....v-snaps
7,,,,,burpees
8.....rope climb
9.....pike hang
*****ALL DONE FOR 30 SECONDS*****

UPPER CONDITIONING WEDNESDAY

2 x 50 crunchies
3 x 12 v-snaps
3 x 12 back uprises
3 x 8 chinups (overhand grip)
3 x 10 pushups (hands together, hands shldr width, hands wide)
2 x rope climb without feet
3 x 5 straddle rolls
3 x 25 incurve rocks
3 x 25 outcurve rocks
3 x 12 arch-hollow snaps
3 x 6 p-bar dips
3 x 3 long hang pullover
3 x 10 kip pulls


CIRCUIT #3 FRIDAY

1.....tuck jumps
2.....stride hops
3.....two foot hops
4.....mule kicks
5.....jump ups
6.....burpees
7.....running on crash mat
8.....skipping with rope
9.....speed jumping on trampoline
*****ALL DONE FOR 30 SECONDS*****

MIXED CONDITIONING FRIDAY

3 x 8 chin ups (overhand grip)
3 x 25 calf raises
3 x 30 toe lifts
3 x 3 long hang pullover
2 lenghts of knee dips
2 x 50 crunchcies
3 x 2 lengths squat jumps
3 x 25 incurve rocks
3 x 25 outcurve rocks
3 x 8 lef lifts
2 x lengths of straddle sits
3 x 5 straddle rolls
2 x 5 pushups of p-bars
 
G

gymnasticcoach

Guest
Conditioning

LOWER CONDITIOING

3 X 3 lengths knee dips
3 x 25 calf raises-right foot only-left foot only-both feet
3 x 5 hamstring exercises
20 leg kicks each way each leg (you may do these holding the beam) fwd-bkwd-sideward
3 x 12 reverse leg lifts
3 x 10 back uprises on floor
3 x 20 stride hops on crash mat
3 x 25 toe lifts

MIXED CONDITIONING SHEET

3 x 6 dips on p bars
3 x 5 straddle rolls
2 x 3 cast to ! ( ! is symbol for handstand)
7 x spring circuit (create your own or have your coach or fellow gymnasts help to create one)
run on crash mat for one minute
10 x jump down front tuck
2 x 30 crunches, feet straight up against wall
3 x 3 pullovers from hang
3 x 10 ! pushups
5 x active leg hold, each leg 5 seconds ( fwd-bkwd-sideways)
8 x active shoulder lift, with stick
2 x 8 shoulder flexion with tubing

UPPER CONDITIONING

3 lengths of front support drag
2 x 20 kip pulls
10 chin ups over hand grip --hold last one for 10 sec without spot
2 x rope climb--first attempt with no feet
8 x fwd & bkwd levers of p-bars
10 x pike v-snaps, 10 x straddle v-snaps--without rest, hold last one 10 sec
2 x 15 vault toe lift--hold last one for 10 sec--lift to incurve
25 x killer sit ups--on last one twist back & forth 10 x--hold 10 seconds
3 x 8 leg lifts
3 x 15 pushups (hands togethe--hands shldr width--hands wide apart

UPPER CONDITIONING

3 x 25 straddle rolls
3 x 8 v-snaps
3 x 6 chin-ups
3 x 8 leg lifts
3 x 12 back uprises
3 x 8 lever pulls
3 x 20 incurve rocks
3 x 20 outcurve rocks

LOWER CONDITIONING
3 x 3 lengths knee dips
3 x 25 leg kicks
3 x 12 hamstring pulls
3 x 25 calf raises
3 x 30 toe lifts
3 x 25 mountain climbers
2 x 2 lengths squat jumps
5 x 29 second wall sits

MIXED CONDITIONING
3 x 25 mountain climbers
3 x 25 crunchies 3 x 25 calf raises
3 x 8 back uprises
3 x 30 toe lifts
3 x 12 leg raises
2 x 2 lengths squat jumps
3 x 20 incurve rocks

****I DO NOT KNOW HOW OLD YOU ARE BUT WITH ANY TYPE OF PROGRAM DO NOT OVERDO, CHOOSE CAREFULLY, CHECK WITH YOUR COACH IF THESE ARE APPLICABLE TO YOU AND YOUR AGE***** *****IF YOU DO NOT KNOW WHAT A SPECIFIC EXERCISE IS JUST WRITE ME BACK AND I WILL DESCRIBE IT AS DIFFERENT COUNTRIES USE DIFFERENT TERMS***** ENJOY DON
 
G

gracefulone

Guest
These are nice. They would have come in handy over the summer when my PV coach and I were trying desparately to keep things fresh. Now I'm on a weightlifting program as per a class at my school. It's awesome. The teacher knows so much, and is constantly reading journals, websites, newspaper articles, books, going to conferences, and learning from other strength coaches at colleges and a few highschools with excellent programs. I absolutely love it. It's only a semester though, so I'll have to keep these pages in mind for the period of time between the end of the semester and track season(about a month and a half).

One question-what are pushup springs? I lied...one more-what are killer situps?
 
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