Artwork

Contenu fourni par Paul Weber. Tout le contenu du podcast, y compris les épisodes, les graphiques et les descriptions de podcast, est téléchargé et fourni directement par Paul Weber ou son partenaire de plateforme de podcast. Si vous pensez que quelqu'un utilise votre œuvre protégée sans votre autorisation, vous pouvez suivre le processus décrit ici https://fr.player.fm/legal.
Player FM - Application Podcast
Mettez-vous hors ligne avec l'application Player FM !

059 How to Improve your Gymnastics

11:53
 
Partager
 

Manage episode 416071608 series 3498945
Contenu fourni par Paul Weber. Tout le contenu du podcast, y compris les épisodes, les graphiques et les descriptions de podcast, est téléchargé et fourni directement par Paul Weber ou son partenaire de plateforme de podcast. Si vous pensez que quelqu'un utilise votre œuvre protégée sans votre autorisation, vous pouvez suivre le processus décrit ici https://fr.player.fm/legal.

Send us a text

For those who Quarterfinal Workout 3 was significantly lower than their other scores.

1. You need to get stronger in your strict press, close grip bench, weighted pullup and rope grip pulling.

The gymnastics reps in CrossFit are very high percentage contractions. Even for a strong person, a rope grip pullup is tough.

This means that the best way to improve your muscle endurance is to get stronger.

These 4 exercises ensure you’re getting stronger in the movement patterns and muscle groups that you’ll use for your gymnastics.

One layer deeper: Gymnastic Strength Training
Push (hollow back press progression)
Pull (straddle-L rope climb progression)
Shoulder Articulation (planche progression)
Core
(Bodyline – front lever progression, Sideline – human flag progression, Compression – manna progression)
*note – these are called “foundations” by gymnastics coaches, they are the entry point
Google Gymnastic Bodies Foundations series for more info.
Strict press, close grip bench, weighted pullup and rope grip pulling is sufficient.
2. You need to be more efficient in the dynamic gymnastics.

How to practice:
Fresh, low fatigue so you can be sensitive to errors
-Early in the session
-Blocked, no other stuff going on
-Adequate rest periods
-Few enough reps and small enough set sizes to keep fatigue low
-Cognitive engagement > Effort
-Imitate someone really good – ideally someone with similar build as you who excels at that skill
3. You need to work on your mobility.
How to get more mobility:
Daily Movement Prep
3 exercises, 3x per day, every day.
:60-90 per set
Micro or mini tension.

Which exercises?

Pick the position where you’re deficient.

Could be shoulder flexion, could be shoulder extension, could be shoulder rotation.

Assisted Passive Hang
Assisted Bar Dip Stretch
Front Rack Drill
Chicken Wing

Final Thought

You must prioritize.

You have to actually make a change in your top priority.

Everything else has to take a back seat.

If you try to do this while doing 2-3 hours of conditioning a day, you’re making it hard for yourself.

If this is your big weakness, you need to prioritize it.

Test and retest – use Workout 3 as a benchmark.

If after the retest you’ve made significant changes, then you can reevaluate and change your priorities.

  continue reading

104 episodes

Artwork
iconPartager
 
Manage episode 416071608 series 3498945
Contenu fourni par Paul Weber. Tout le contenu du podcast, y compris les épisodes, les graphiques et les descriptions de podcast, est téléchargé et fourni directement par Paul Weber ou son partenaire de plateforme de podcast. Si vous pensez que quelqu'un utilise votre œuvre protégée sans votre autorisation, vous pouvez suivre le processus décrit ici https://fr.player.fm/legal.

Send us a text

For those who Quarterfinal Workout 3 was significantly lower than their other scores.

1. You need to get stronger in your strict press, close grip bench, weighted pullup and rope grip pulling.

The gymnastics reps in CrossFit are very high percentage contractions. Even for a strong person, a rope grip pullup is tough.

This means that the best way to improve your muscle endurance is to get stronger.

These 4 exercises ensure you’re getting stronger in the movement patterns and muscle groups that you’ll use for your gymnastics.

One layer deeper: Gymnastic Strength Training
Push (hollow back press progression)
Pull (straddle-L rope climb progression)
Shoulder Articulation (planche progression)
Core
(Bodyline – front lever progression, Sideline – human flag progression, Compression – manna progression)
*note – these are called “foundations” by gymnastics coaches, they are the entry point
Google Gymnastic Bodies Foundations series for more info.
Strict press, close grip bench, weighted pullup and rope grip pulling is sufficient.
2. You need to be more efficient in the dynamic gymnastics.

How to practice:
Fresh, low fatigue so you can be sensitive to errors
-Early in the session
-Blocked, no other stuff going on
-Adequate rest periods
-Few enough reps and small enough set sizes to keep fatigue low
-Cognitive engagement > Effort
-Imitate someone really good – ideally someone with similar build as you who excels at that skill
3. You need to work on your mobility.
How to get more mobility:
Daily Movement Prep
3 exercises, 3x per day, every day.
:60-90 per set
Micro or mini tension.

Which exercises?

Pick the position where you’re deficient.

Could be shoulder flexion, could be shoulder extension, could be shoulder rotation.

Assisted Passive Hang
Assisted Bar Dip Stretch
Front Rack Drill
Chicken Wing

Final Thought

You must prioritize.

You have to actually make a change in your top priority.

Everything else has to take a back seat.

If you try to do this while doing 2-3 hours of conditioning a day, you’re making it hard for yourself.

If this is your big weakness, you need to prioritize it.

Test and retest – use Workout 3 as a benchmark.

If after the retest you’ve made significant changes, then you can reevaluate and change your priorities.

  continue reading

104 episodes

Alle episoder

×
 
Loading …

Bienvenue sur Lecteur FM!

Lecteur FM recherche sur Internet des podcasts de haute qualité que vous pourrez apprécier dès maintenant. C'est la meilleure application de podcast et fonctionne sur Android, iPhone et le Web. Inscrivez-vous pour synchroniser les abonnements sur tous les appareils.

 

Guide de référence rapide

Écoutez cette émission pendant que vous explorez
Lire