How to Make Gains in Gymnastics

Ok fine folks!


 Please read this and take my advice.

One of the most important distinctions between gymnastics and CrossFit metcons is that the former focuses on small motor skills while the latter focuses on gross motor skills.  This means that when doing gymnastics based movements you can't simply give it your all and hope for the best.  You must be more detailed! The golden rule of strength training is PROGRESSIVE OVERLOAD.  For the most part, bodyweight movements become increasingly complex by increasing the LEVER LENGTH. With weight lifting, it is much less complicated - if you add more weight to the bar compared to last time, you know you are getting stronger.  This means that when you are doing a bodyweight movement, you must MEASURE!  Here's an example using the HSPU. Let's say you are working on both the concentric and eccentric phase of the movement and you are in a pike position.  What should you measure? You measure and RECORD your hand placement, your foot placement and your head placement.  Otherwise, how do you know if you have progressed the next time if you have nothing to compare it to?

PAY ATTENTION TO THE DETAILS

On the press to handstand, ask yourself, is my head touching the wall? How many plates are required to press up? How far are my hands from the wall.  For the pull-up and chin-up, is part of my body touching the bar at my peak contraction? Am I reaching with my neck? Am I protracting? How far apart am I placing my hands? You need to ask yourself all of these questions.

Next week, we will be testing your 3-4 rep max on the hspu. Please make sure you have all of the details figured out before that.

- Coach Darci