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Old 10-19-2006, 07:10 AM   #1
Ben Kaminski
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Default Mass Gain focusing on Gymnastics?


I recently learned of a gymnastics facility in my city that offers open gym access 1 hour per week. I am trying to re-work my training program to fit around this great opportunity. I don't know what would be the best way to implement a program that focuses on gymnastics skills. My main goals are strength skills like the lever, planche, and iron cross, as well as tumbling skills. Here is my best attempt, I would love to hear some comments or suggestions for improvement.

Monday: Open gym
I want to be fresh, rested, and ready to make the most of the hour in the gym. I want to spend this day working on stuff that I can't practice any other day. Areas of focus will be:
Floor/trampoline: backhandsprings, backflips, roundoffs
Pommel horse: practice swinging, reverse scissors
High Bar: practice swinging, kip to support, hip-over to support
P-Bars: practice swinging
1-2 30ft Rope climbs at the end, L position.

I want to work pretty hard in the 2-3 days after open gym, b/c if I want to be fresh each Monday, I can't kill myself late in the week. I have decided the workouts should have 3 components: Strength, Conditioning, and Flexibility, executed in that order.

Friday - Sunday:
I am not sure what to do here. I don't want to rest, but I don't want to do a workout that impairs my ability to practice in the gym on Mondays. I need at least one rest day, though.

I am open to any and all input; I'm having a tough time creating a plan on my own with confidence.

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Old 10-19-2006, 05:24 PM   #2
Mark Gebhard
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I've recently started taking a 1 hour gymnastics class once a week and have had to rearrange my training schedule around it.

My week is structured like this:
day 1 - 5x5 with squats, overhead press, power cleans
day 2 - gymnastics class
day 3 - metcon
day 4 - off
day 5 - 5x5 with squats, ohp, pc
day 6 - metcon incorporating gymnastics movements
day 7 - off

My goals are increased strength in the 5x5 lifts and basically any improvement in gymnastics skill as I'm a beginner. I'm a bit more focused on tumbling, though, than strength moves like planche and iron cross. I do include some strength work during the class but the 5x5 is more where I get it. The 5x5 is a bastardized form of Madcow/Starr/Pendlay 5x5 or whatever you want to call it. I like this weekly setup a lot and I seem to be doing well on it, just the right amount of volume for me. Also, I adjust the volume of the two metcon days up or down based on feel/recovery.

[edit:] BTW, I don't feel like the 5x5 interferes with gymnastics the next day. I mostly feel it in the lower body which doesn't seem to affect my gymnastics work.
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Old 10-19-2006, 06:41 PM
Yael Grauer
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Old 10-20-2006, 07:32 AM   #3
Ben Kaminski
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Posts: 15

Thanks for sharing your program, it sounds like we have similar goals! I merged my basic outline with your template and the result looks pretty good - challenging and do-able. I'll try it for a while and see how things go.
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Old 10-22-2006, 01:47 PM   #4
Robb Wolf
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Good stuff Guys. Ben-
Working basic tumbling is great for an active rest day. You can tinker some elements of the planch by forking HS-forward roll progressions. Should we move this to the Gymnastics section instead of the Mass gain section?

If mass gain is an objective/concern Coach Sommer has mentioned the standard gig of reps in the 6-12 range, short rest periods being the goods/problem depending upon ones perspective. Mountains of sets (20-30) in the 1-3 rep range can also produce some mass gain.
"Survival will be neither to the strongest of the species, nor to the most intelligent, but to those most adaptable to change."
C. Darwin

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Old 10-24-2006, 07:02 AM   #5
Ben Kaminski
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Hi Robb,

Thanks for your ideas. My main goal is not really mass gain, but strength gain (with the necessary mass). I am somewhat deficient in the pressing movements like HSPU and press-handstand. I work on this by doing workouts like J.T. (21/15/9 HSPU, ring dip, pushup) weekly or so.

Tumbling for me is not active rest! Anything more than a slow cartwheel requires a lot of power in my opinion. I want to get proficient enough so that I can RO-BHS or RO-Btuck outside of the gym, but right now I am not to that point.
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