The Gym Press Coaching Log

Level 5+ training

WARM-UP:
5 min jump rope done wearing weight belts, 60 double foot contacts, 60 single leg ea, and remaining time its free jump time. Usually focusing on doing double, triples etc.. Lots of high rebounds

INURY PREVENTION + BASIC PREPARATION
Rope Climb x 7 (no feet, or no feet as much as possible and the use feet)
25 x press to handstand (5 x ea, endo rolls, rings or on PP, straddle press on PB, on pommel in 3 positions from false scissor, wide arm)
Wrist roller x 5 (roll it up and down)
Out- out - in- in (ankle exericse) x 3 floor lengths
Wrist push-ups x 30

STATIC STRENGTH BASICS
3 sets of 15sec hold ea (we have 1 ring station which is low to the floor so its used for L-sit and Planche but they are to low for levers, so most use a single bar for lever work)
L-sit or V-sit
Planche
Tuck front lever
Tuck back lever

FIRST APPARATUS: Parallel Bars
GOAL!!: All levels need to do 5 hit routines, or 10 completed routines (whichever happenes first) once completed they can work on extra skills and bonus skills

STATIONS :
Swing to HS pirouttes + Stuz drill station
10 turns on spotting glide kip swing to HS. --all together once done we are done with this
HS Bails using 8in
Spot giants (Level 7)ends of bars and Bail to back tuck between bars
Basket drop to kip x 3 + basket drop to flip (no catch) - spot turnover, and front support lifts
Dismounts station (front off and back off)

BREAK

GOAL!!: All levels need to do 5 hit routines, or 10 completed routines (whichever happenes first) once completed they can work on extra skills and bonus skills - i review every 2-3 routines to see how they progressing but always monitoring and giving feedback.

STATIONS:
Inverted cross pull outs on dream machine, or the pulley machine x 7 each way (face-up, and face down)
Handstand bails on low rings (Front and back) x 5 ea

STRENGTH STATION last 15min of RINGS
2 x 10 Butterflys on deam machine
2 x 5ae way Ring circles in support
2 x Cross pullouts on pulley machine x 50 (medium difficulty)
Ring strength sequence (Front lever, back lever, pike kip to Planche, L-sit) 5 sec each position

THIRD APPARATUS: Floor
Always start floor with 5 cross lines of handspring step-outs one direction and hurdle RO-BHS the other.
Focus is speed, positions, etc..
GOAL!!: All levels need to do 4 hit routines, or 7 completed routines (whichever happenes first) once completed they can work on extra skills and bonus skills.

STATIONS:
HSP front layouts into pit with soft even landing surface, Level 6 HSP high dive rolls
RO- BHS back layouts onto 2 8in stack of mats
Working on back 1/2's and fulsl on tramp (focus is on the set, positions etc)
Level 7 (Manna Pike press to HS, and flairs to HS), Level 8 punch front 1 3/4 to prone, Level 6 Press to Manna.
Spotting RO- early 1/2 turn to prone (arabians)

FLEXIBILITY
Splits in all 3 possition, 3 x 30sec rotations -
Stalder and pike hangs 3 x 30sec -- focus is on compression( in under grip). --- new exercise -- quad stretch between x 30 sec
Partner shoulder flexibility - bridges, and butterfly pec stretch 3 x 30sec - new exercise
el-grip hangs, and beat swings. 45sec
i count out the seconds, individuals who talk are separated and removed from the group.