Gymnastics

Expert Discussion Strength Training
1

  1. I was wondering if Gymnastic holds could be used as strength moves?

  2. I mean some of these are very very hard. ie I can only hold a frog stand for 12 seconds, yet i can bench press 300lbs…and i can do 10 pull ups but cant even hold the position that hits the back…so could these strength moves be used as upper body strength moves?

  3. Just for an example from what I have read(article by poliquin, and christopher sommers) they have seen a gymnast first weight training session deadlift over 400, bench press over 300, and do a heavy weighted pull up without ever performing any of those exercises and this is at bodyweights more than likely under 145…

  4. So as weight goes up shouldnt the effect on strength levels?

  5. As well it was my thought that their leg strength would come from the multiple landings they sustain(essentially a high altitude landing)

  6. Thoughts?

2

Gymnastics is force training. The varying speeds of contraction inherent in gymnastics maintain the natural advantageous muscle fiber characteristics and develop perfect functional strength. Yes you can implement some of the same moves and they will have a very good carryover to everything else because of their 3 dimensional aspects.

The females are especially impresive. Even the anorexic ones (russian what’s her name?) are capable of putting out and dealing with some force.

3

Check out www.crossfit.com

The extensively use gymnastics drills in their generalist workouts.

4

The females are especially impresive. Even the anorexic ones (russian what’s her name?) are capable of putting out and dealing with some force.

That Russian gymnast you’re talking about is scary! I saw her and I thought her legs would just snap in half every time she dismounted. Freaky what people will do to lose weight.

5

i meant as the main strength moves…?

6

These would fall under the application of Iso-holds which are isometric contractions held for various durations and intensities and may also be performed as a modality of the iso-miometric regime in which a lift begins as an isometric contraction and then proceeds into a dynamic or ballistic movement.

This type of training definitely has its place amongst athletes who have a demand for isometric strength when expressing their sport skill (eg gymnasts, wrestlers, MMA, football, etc). However, as always, every lift or drill must be fully justified in order to be performed as part of a specific training program.

C. Thibaudeau has great information on isometric training in his newest book, and the mother of all references ‘Supertraining’ has extensive information as well.

James

7

I think you mean Svetlana Korkina…

8

James, they move into full range of motion moves as you get stronger(ie the plance push up and lever pull up), so i think it would be acceptable…i am trying it out…

9

Just make sure that the utilization of those movements are specific to your training goal.

As always, perform a cost:benefit analysis to ensure that the addition of a new training stimulus is relevant to the specific strengths that you must exhibit in your sporting action. You also want to ensure that the rewards outway any inherent risk.

James

10

for gymnasts what type of supplemental training, if any, at dif levels of gymnastics, would you recommend.

11

i would think limit strength work would be best, as the holds and general fitness provide for relative strength training and muscular endurance while landings and spins load the body plyometrically…

12

as well i think i remember reading jason gardner used gymnastics as his form of upper body strength training…?

13

Numba, check out this link.

http://www.usa-gymnastics.org/publications/technique/1996/8/strength-training.html

James

14

Great Article- much food for thought!