Copyright 2005 Sports StrengthGymnastics in a unique sport to develop a proper strength
training plan for. Gymnasts have incredible neuromuscular
connections. Gymnastics requires, strength, power,
flexibility, speed, and complete control over the body.
The momentum required for gymnastics puts extreme forces
and stresses on the gymnasts body. For these reasons,
strength training is a MUST for gymnasts.
You must approach strength training for gymnastics in a
methodical, sensible fashion.
The following tips should help any gymnast improve their
performances in competition.
1. Emphasize The ?Gymnastics Muscles?
When you create a strength training plan exclusively for
gymnastics, you should emphasize the shoulders, back,
chest, arms, abdominals, and thighs. These are the ?order
of importance? for your workout. The shoulders are used
more than any of the other muscles, and therefore are
trained first in a workout when your body is fresh.
2. Select Exercises For the ?Gymnastics Muscles?
There are many, many exercises that you can perform for
each of the body parts. Think about what body parts are
sore after a practice or performance and consider exercises
that will train that area. Generally, you should try to
perform 2 exercises for each body part when designing a
sport specific strength training plan for gymnastics.
3. Start Slowly Then Move Faster
For gymnastics training you should start the exercise
slowly and methodically. As your muscles start to tire
out, you then try to speed up the repetitions. The weight
probably won?t move faster at this point, but the increased
effort to speed up will tax the muscle fibers more.
Continue until you cannot perform another repetition with
perfect form. Use a spotter if training with free weights.
4. Train the Individual ?Heads? Of the Shoulders
The shoulders have three separate heads or areas. They are
the anterior deltoid, the medial deltoid, and the posterior
deltoid. It is a good idea to train these heads
individually. Front raises, lateral raises, and the
reverse pec-deck machine are good choices.
5. Use A Thick Bar
If you want to get maximum muscle stimulation on the
gymnastics muscles, try using a thick bar. This is a
hollow metal bar that works like a barbell, and loads
regular plates on the ends. The thick bar is great for
pressing and curls. It forces the muscles to work extra
hard. If you don?t have one where you train, you should
consider getting one.
6. Do Your Abdominal Work On a Swiss Ball
A swiss ball is amazingly effective for working your
abdominal muscles. It allows you to stretch your
abdominals before flexing them. Most abdominal exercises
don?t allow for a full stretch of the abdominals, and are
therefore less effective for a gymnast, who wants very
strong abdominals.
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Steve Preston is a Sports Performance Specialist in
Virginia Beach, Virginia. He specializes in
sports-specific strength training programs for athletes
seeking improved sports performance. For information on
consultations and clinics go to his website at
http://www.sports-strength.com Steve has recently created
the Champion Strength Training For Gymnastics DVD Program.
You can see it at
http://www.sports-strength.com/gymnastics.html
