4 Weeks Out from Competition -- Adult Gymnast Training Plan

4 Weeks Out from Competition -- Adult Gymnast

One of the hardest parts of being an adult gymnast who wants to compete is knowing how to train with less time than the average teenage gymnast. Stretching, conditioning, skill work, and routine work are needed for a safe and enjoyable experience at an adult meet.

I have put together a solid training plan that takes 4 hours per week or less, including your conditioning, stretching, and basics that are needed as you work to perfect your current routines. This will be especially helpful if you don't always get to work out with a coach. Enjoy!


AAU Junior Olympic Nationals 2010, Virginia Beach


Adult Gymnastics Training Plan--
4 weeks out from competition


This program assumes about a 2 hour block of focused time ideally twice per week. It assumes you already have the skills on the competition apparatus you plan to compete. If you have less time shorten the conditioning and/or pick a few events instead of all 4 events. Always stretch!

CONDITIONING/WARMUP approx. 30 min.

jog around the floor, 1/2 lap each of:

-regular
-high knees
-butt kicks
-skipping L leg
-skipping R leg
-skipping both legs
-forward chasse L leg
-forward chasse R leg
-forward chasse both legs
-side chasse L
-side chasse R
-side chasse alternating
-backwards regular jogging
-backwards soccer kicks forward
-backwards soccer kicks sideways
-backwards soccer kicks behind

stomach conditioning

hollow rockers, 10
V-ups, 10
Straddle V-ups, 10
side rockers, 10
other side rockers, 10
belly rockers, 10

bar/beam/legs conditioning

climb the rope as far as possible with legs in L, if not then climb using legs
dips on parallel bars, 10
5 casts as high as possible
Chin-up to pullover in undergrip, 6
half leg lifts if possible, 10 if not full leg lifts (hanging from bar)
candlestick pulls, 10
hamstring curls with a partner, 10
5 best attempt at press handstand, using spot or against wall if needed
switch jump lunges, 20
calf raise with partner pushing down on shoulders, 20
hold handstand 30 sec. total time

10 min. of active flexibility incl. splits, bridges, pike stretch, shoulders and calfs stretches

EVENTS: 15 min. each event--

vault:

bounce on board 10x, sprint down runway
handstand shoulder shrugs against wall 10x look at hands
2-3 timers and 2-3 of your vault
3 of a drill for your vault, such as back drop full by dropping arm for handspring full, or roundoff block thru to your back (miss your feet) onto crash mat for a tsuk
3 stuck landings by jumping off the vault and practice sticking

bars:

3 kip cast in a row on low bar
set of giants on high bar or tap swings
drill for hardest skill in your routine 3x
hold handstand on floor bar 10 sec. total

first half of your routine
second half of your routine

full routine

repeat problem skill 2x

beam:

10 passes of walking, kicks, running, skipping, long jump/high jump, leap drills, turn drills, etc
cross handstand step down to finish landing one each side 4x

1 min. competition warmup doing all skills in your routine on a line, then do the same on a beam

1 full routine with people watching you if possible

each skill you fall on do 2 of a drill for that skill then 2 of that skill on a beam

each skill you wobble on do 1 of a drill for that skill then 1 more of that skill
if time permits do a dance thru with arm and/or leg ankle weights on focusing on presentation and mentally doing your acro skills

floor:

kicks forward, sideways, backward, and needle across floor focus on form and body position
forward rolls across floor in a row focusing on round back
backward rolls across floor using core to roll over
cartwheels across floor both good and bad side
walk on hands across floor halfway forward, halfway backward
power-hurdle to roundoff and/or backhandspring rebound
power-hurdle to front handspring rebound

do each of your tumbling passes 2x and each of your leaps/jumps/turns 2x

floor routine, ether dance thru with sprints or squat jumps across diagonal for tumbling or full tumbling. immediately after routine do 10 jump lunges and 5 push-ups

FLEX approx. 15 minutes

at the end of workout holding stretches for at least 20 sec. each, minimum do splits, pike, bridges, calfs, wrists.

by Gina Paulhus, CPT
Adult Gymnast, AAU Ladies Level 8
http://www.homeexercisecoach.com




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