In this episode, you’re going to discover exactly why you should train like a gymnast, how to get the body of a gymnast, and some sample gymnastics routines for handstand and muscle-up
Resources to Train Like a Gymnast
So how can you learn to implement this unique style of training?
One book I’m currently reading to get plenty of other gymnastics training instructions and also instructions for maximizing sport and life performance using something called “freestyle movements” is a book by Carl Paoli entitled “free+style.” I’m also beginning to use Carl’s website GymnasticsWOD.com to introduce a quick skill or flexibility based gymnastics workout into my morning routine.
A Sample Handstand Routine
Based on what I’ve learned from websites and resources such as those listed above, here is a tiny sampling of the handstand routine I’m going to be practicing every 4 weeks. It’s called the 4 Week Handstand Happiness routine, and you can download it for free at Breaking Muscle.
- 10 x 10 second handstand hold (belly to wall)
- 20 tuck up
- 30 deficit hand release push up (set plates for your hands )
- 40 superman pulses
- 5x20sec frog tand holds - try straight arm (working balance on hands)
- accumulate 2 minute handstand hold - belly to wall
- 2x30 shifts from right to left - back to wall
- 4min - tabata hollow rocks (in straight/hollow body position)
5 rounds for quality
- accumulate 1 min of handstand - wall or freestanding
- 10 strict barbell presses @65% bw
- 10 hollow to superman rocks
A Sample Muscle-Up Routine
Once I finish the handstand routine above, I’ll move into 4 weeks of working on my “muscle-up”. Here’s a sample 4 week muscle-up progression, also credited to the website “Breaking Muscle”.
· Kipping MU – 3 reps EMOM x 10 mins
· Strick ring dips 5 x 10 @BW
· Hollow hold – 0:20 x 5
· Arch hold – 0:20 x 5
· Strict C2B pull ups 4 x 8 @BW
· Ring support holds – 0:15 x 6
· Hanging L-sit – 0:15 x 6
· Ring complex: 2 strict ring pull ups, 2 strict MU, 2 strict dips x 5 sets
· Ring push ups – 5 x 10 @BW
· Hollow rock – 0:20 x 5
· Arch rock – 0:20 x 5
While there aren’t necessarily any “rules” when it comes to sprinkling in gymnastics-style training into your weekly routine, you can see that my plan is to simply set aside 15-20 minutes on three days of the week to develop the coordination, balance, strength, mobility and flexibility of a gymnast, along with many of the other fitness and “biohacking” tactics I’m using to build a better body in early 2017, tactics which you can view in detail in this video that I recently created in which I highlight the details of my fitness plan for the first 12 weeks of 2017.
Using the resources I’ve provided in this article, you can do the same! In the meantime, do you have questions, comments or feedback about how to train like a gymnast? Join the conversation at Facebook.com/getfitguy.