gymnastics strength

Gymnastics strength for the upper body is best developed through movement progressions. We recommend training in a variety of planes simultaneously - Pulling, Pressing, Hanging, Support, and Side Support. Rings training comes later and requires prerequisite strength to begin.

Progressions are listed with required work. Athletes should be able to complete the required work with perfect form before moving to the next progression.

Pulling

Pressing

Strict Muscle-up

PISTOL SQUATS

hanging

Support

Side Support

 

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gymnastics skills

Gymnastics skills require a foundation of strength, but also take more "neurological fitness" - balance, accuracy, coordination, agility. Before beginning to train the skill, ensure you meet the prerequisite strength numbers. 

Not all skill progressions are listed with required work. Athletes should focus on performing each drill with virtuosity.

kipping pull-ups

butterfly pull-ups

TOES-TO-BAR

Bar Muscle-Up

RING MUSCLE-UP

ROPE CLIMBS

HANDSTAND WALK

KIPPING HSPU