Today I thought I would share a small portion of the Optional Conditioning lecture I did at Region 3 congress.
My conditioning goals:
So today, I thought I would share a few ideas for arms. Based on the goals you see above I would normally do 3 days a week of an arm circuit – typically 8 stations, 1 minute at each station, 2x around. Then additionally after each turn on bars 30 seconds – 1 minute of a conditioning or shaping station.
This first video is an example of a 6 station circuit:
Push-ups with legs elevated (keeping body flat)
Pike HS push-ups
Bent arm pull backs with band
Arm pull-ups in hollow with band
Foam roller leans
This video includes a lot of pushing (tricep push-ups, pike hs push-ups, push-ups with legs elevated) – when creating circuits try to make sure that you are putting as many pulls in as push-ups. So things you might add are theraband pull-downs, rope climbs without legs and any form of pull-up.
This second video is just some ideas of things gymnasts can be doing instead of chalking up. If there are more than two people in the chalk bucket whoever got there third can go do 30 more seconds of a drill or conditioning so that they walk away from bars having used their time as productively as possible. This is by no means exhaustive – just to give you an idea of how much conditioning gymnasts can get done in between turns.
Not to worry!
The full 45 minute lecture of Bars Shaping from Pre-Team Up is now available for download, along with the full powerpoint and all of the videos!