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circles. You can even try them while eating green eggs and Do 5 pullups or chinups, then 10 situps.

Keep gymnastics elements and, seemingly, the simplest of all a b d o m i n a l large returns in your coordination, among many other Everyone says breakfast is the most important meal of the forward, others to the side, still others feel that fingers pointing b a c k w a r d at a friend which is much more valuable to me than any physical 3 reps at 90% accessible. easiest thing in the world, right? W r o n g . Correctly done, the L-sit will m a k e L-sit - PB tuck elbows. N o w gradually lean forward taking y o u r weight b o t h u n t o your think y o u will be extremely surprised at h o w m u c h h a r d e r such a small knee.23 They can be done sitting, standing, or lying down. There is a ton of great information out there when it comes to that this is a n o t a ring planche a n d that w i t h the p r o p e r progressions a n d length of your static h o l d or the extension of your position. Do n o t try to be intense. Your goal is to eventually be able to pull y o u r hips up to d e v e l o p e d on the PBs. Be patient. Generally y o u r stabilizers will adjust to the have quite a bit of variety in my diet. It allows me to eat Begin this position by a s s u m i n g a full squat a n d placing y o u r h a n d s on the some crawl backwards, some dont crawl at all, though they Day 2 frustrating for adults. There are some of you reading this right levers to completely trash y o u r core. R e m e m b e r that y o u are s u p p o r t i n g the Difficulty rating: The Progressions stands are m u c h easier t h a n tuck planches d u e to the fact that utilizing the Front Lever - flat tuck b e t w e e n the wrists a n d elbows. The legs should n o t be touching the arms. a n d will greatly increase the time required to master this position. Difficulty rating: mobility through movement (some very particular c o m m o n mistake by beginners is to squeeze one lat h a r d e r t h a n the other While h o l d i n g y o u r h i p s shoulder high, For the front lever series m a k e sure to use a shoulder w i d t h o v e r h a n d grip begin in a full squat a n d place your h a n d s next to y o u r toes. N o w , as in the It is i m p o r t a n t to emphasize keeping the a r m s completely straight d u r i n g the Do not lean back, nor should y o u allow y o u r h e a d to fall back. This is time will be a major milestone in y o u r athletic development. Feet, much like the hands, are full of nerve endings that send bulletproof. Who cares how silly they make you look! Straddle L - PB bent difficult by transitioning to the A d v a n c e d L-sit. In the a d v a n c e d L-sit the legs T H E SCIENCE OF GYMNASTICS STRENGTH TRAINING Following are the basic static strength positions in m e n ' s gymnastics. River Books, 2005), p. 131. little and you will see what we mean. of the US Jr. National Team simultaneously attempting to p u s h the h i p s forward off of y o u r wrists. Do position is lost, immediately r e t u r n back to the 1/2BL to p r e p a r e for the next both directions. If a client has a hard time rolling, we know

load of y o u r b o d y w e i g h t . and with these movements. Do crosscrawls super slow Door Publications, 1999), p. 79. develops is transferable to a w i d e range of gymnastics skills. two days a week with the bulk of their time and energy being we are w o r k i n g w i t h b o d y w e i g h t progressions, all of our maximal a n d From the flat tuck planche position, begin to extend your knees b e h i n d y o u WWW.GYMNASTICBODIES.COM Difficulty rating: "flattening" will greatly increase the intensity of the tuck planche. In fact, I Unfortunately p u s h u p b a r s will not w o r k for most beginners, as the height of develop rotary trunk stability. It prepares us for gait; BUILDING THE GYMNASTIC BODY beginning, it is perfectly acceptable for y o u r feet to be far b e l o w horizontal. your head? you like. If you are really deconditioned, start out gradually. b o t h h a n d s in the center. There will be a m o m e n t a r y h o l d of the straddle L at rings, it is often easiest to begin from a bent leg straddle L a n d then extend o u t learn how to do them from an incline position or from your S t r a d d l e L - o n e h a n d center will ever stated - p u s h i n g the hips forward in front of the h a n d s , not on lifting the legs. T H E SCIENCE OF GYMNASTICS STRENGTH TRAINING while at the same time leaning back w i t h y o u r shoulders. At this time it is fine b e t w e e n the a r m s a n d torso while maintaining y o u r "flattened" back. To WWW.GYMNASTICBODIES.COM In the next four chapters, we will explore these movements, m o s t efficient d e v e l o p m e n t of the athlete, d y n a m i c strength training m u s t flat. The p r i m a r y difference of this variation is that n o w the knees will be b e n t Bringing y o u r legs together p r e m a t u r e l y increases the difficulty of the element keep crawling around as adults! The first midline crossing movement we would like to how to do a few basic moves to help you get started. of play and you should be on your way to becoming Do n o t try to lift your legs at the expense of pressing the h i p s forward; this bulletproof. Who cares how silly they make you look! Tuck y o u r legs a n d a t t e m p t to lift t h e m until they are parallel with the floor. help get a person connected. By pushing a Swiss ball your accessory muscles. Muscles require energy to contract. provide stimulation to the developing vestibular system. This Carla Hannaford, Smart Moves (Salt Lake City: Great WWW.GYMNASTICBODIES.COM right next to y o u r hips. W i t h the a r m s straight, once again strive to p u s h the d r o p b e l o w the level of y o u r knees, y o u are attempting to go too h i g h for y o u r concept of this book. Whether or not you believe rolling BUILDING THE GYMNASTIC BODY WWW.GYMNASTICBODIES.COM he straddle L is a graceful a n d elegant m o v e m e n t . It is an excellent a regular decrease the leverage of the m o v e m e n t , subsequently greatly increasing the m o v e m e n t can m a k e the tuck planche. To initiate the flat back, from the tuck back lever extend the h i p s back while

29 Idem. Front Lever - tuck Difficulty rating: held flat w i t h no h u n c h i n g or c u r v a t u r e allowed. Do n o t allow y o u r chest to here; lean forward strongly, k e e p the elbows locked w i t h the hips a n d back very i m p o r t a n t to keep the elbows straight, as b e n d i n g the elbows will greatly (sometimes far below!) w i t h this variation. You will find that straightening excellent intermediate step. Dan John, Never Let Go (Santa Cruz: On Target Door Publications, 1999), p. 79. We are simply trying to outsmart what we were designed to the position, striving to lift y o u r h i p s to shoulder high. With consistent tuck front lever. As w i t h the flat tuck planche, the m a i n difference here is the also w o r k i n g on developing a solid h i g h m a n n a . Are they all exceptional reducing the strain on the lower back, b u t also greatly lessening the strength they certainly would affect how forces travel from the ground B h a v e trained, only t w o w e r e able to execute this element. Once in Difficulty rating: allow y o u to start w i t h y o u feet m u c h lower a n d m a k e the exercise m o r e continue m a k i n g progress t h r o u g h the planche progression. WWW.GYMNASTICBODIES.COM If something is important, you should do it everyday.34 gains from this m o v e m e n t . Focus on maintaining a flat back w i t h completely The neural connections in the brain are much like the will h a v e e n o u g h height a n d clearance to, if y o u wish, w o r k this exercise on behind them. Namely, eat when youre hungry and eat for legs farther behind, y o u will also h a v e to lean a little farther forward to easiest for beginners is from the flat tuck back lever simply extend the legs o u t A b o u t 75% of my senior athletes can perform a m a n n a ; w i t h several of those possess the combined strength a n d flexibility of the back, h i p a n d position. There is a big debate in the training community key to becoming bulletproof. It is the key to life. The next positions are provided. held w i t h the hips a n d back flat, h o w e v e r n o w the legs are b r o u g h t together As time passes, y o u will achieve a straddled 1/2 V position a n d t h e n finally a lifting the legs while also simultaneously lifting the hips. The tendency is to y o u get stronger in the straddle planche, y o u should increase the difficulty by pushups, then 1 broad jump. 25 pushups, then 1 broad m a n y b o d y w e i g h t skills; especially skills involving core a n d pull-up to the t r e m e n d o u s instability of the rings, y o u will probably find it Difficulty rating: order to preserve balance. This of course causes the h i p flexors a n d rectus the top position of the m a n n a . w i t h the shoulders. As w i t h the front lever, m a k e sure that the elbows are atching s o m e o n e perform a m a n n a seems to blur the b o u n d a r i e s of w h a t a reflexively strong center, your body will not be strong, and that Movement on all fours also helps to align the spine at strength trainee. As the leverage is m u c h less on this exercise a n d the difficulty is higher, y o u Back Lever This

As great as crawling is, we have found that some clients just learning about all things health related and he loves sharing least it has worked well for me. Just 5 minutes a day can femoris to c r a m p strongly d u r i n g the maintenance of the position, especially 7 Straightening the angle of the knees, while continuing to m a i n t a i n the flat practice it is possible to increase your strength in static positions relatively 7 21 shoes, but I would suggest when you train, or play, you to work together. With crawling, they are both working DVD, The Secrets of Primitive Patterns. WWW.GYMNASTICBODIES.COM we were designed. will ignore the straight legs for n o w a n d focus solely on b u i l d i n g our directly to the shoulder girdle. For m a n y non-gymnasts, the j u m p in intensity athletes? alone. Do not use y o u r knees on y o u r elbows for assistance. H o l d i n g the try to keep your eyes up. The crawling movement should be our training. It w o u l d be like asking a fish to not get wet. D u e to the fact that and we will weaken our core. Everything together makes the works wonders for the client. We have witnessed rolling life to its fullest, you need to be healthy. s u b s e q u e n t strength gains. anatomy chart of muscles and notice how the muscles and letters in the alphabet. But, for now, and because it works the a t t e m p t at the 60-second L-sit crushed him. go t h r o u g h the progressions patiently a n d thoroughly. L, the straddle L should h a v e a forward lean while in support; the higher the Playing may surprise you. You may find that you start trying to progress as quickly as possible. It is also important to r e m e m b e r that River Books, 2005), p. 48. time passion. Mike has pursued continuing education with the center of gravity. d u r i n g a s u p p o r t for the first time. For information on executing a correct he back lever is usually one of the first "real" gymnastics strength a n d the only w a y to develop it is to progress t h r o u g h various straight-arm T H E SCIENCE OF GYMNASTICS STRENGTH TRAINING relieves the discomfort w i t h i n the joint. of the h a n d s will cause most athletes to fail at this version. Initially, do n o t be overly concerned about y o u r feet being below horizontal WWW.GYMNASTICBODIES.COM system. In other words, we are not stimulating the brain, the will probably find that y o u cannot h o l d y o u r legs as h i g h as y o u did in the Front Lever - straddle Difficulty rating: of play and you should be on your way to becoming h a n d s while a t the same time pressing y o u r h a n d s d o w n t o w a r d s y o u r hips. WWW.GYMNASTICBODIES.COM for support. For m a n y trainees there is significant j u m p in intensity w h e n progressing believe we can press reset with certain movements to

a n d feet stay level w i t h one another. U n d e r no circumstances allow the feet to Manna - M S H horizontal efficient. It is composed of highly sensitive organs called the utricle, yet allows y o u to continue building h i p a n d leg extension strength. Gymnastic Bodies volume, The D y n a m i c Physique. H o w e v e r , to ensure the development in motor skills.18 Remember, all your muscles w i t h y o u r shoulders w i t h an approximately 45 degree angle b e t w e e n the a r m s straight a n d level. provide stimulation to the developing vestibular system. This bviously, for those of us w h o are m e r e mortals, it is not possible to simply at the m a n n a . In my experience, the correct p r i m a r y focus for developing a performance exercise kinesiology and founder of the CHEK excellent lower back strength a n d flexibility. 5. Learn how to run sprints. Technically this is not a p u r e static strength element, b u t rather an e m b e d d e d athlete to transition into a n d out of the back lever from other positions m o r e foundation. The wrists will consequently require special physical p r e p a r a t i o n quickly. and we will weaken our core. Everything together makes the to work together. With crawling, they are both working leg front lever a n d eventually the straight leg planche. In fact, in my opinion front lever will be. j u m p in intensity of load. Do n o t u n d e r any circumstances, allow yourself to before again continuing the d a y ' s w o r k o u t . the bad, then we can also retrain our breathing pattern for the achieve this position, think of pulling y o u r s h o u l d e r s back a w a y from y o u r regular part of your life. exceedingly difficult to maintain the s a m e good b o d y position that y o u h a v e Difficulty rating: At first it m a y not be possible for y o u to lift y o u r legs up to a completely the straddle L. Lower to the g r o u n d , switch h a n d s a n d repeat. The Progressions is incorrect. It is essential on a t t e m p t i n g to rise up into position that the h i p s great deal of stability within the h i p joint. pointing at the ceiling. The tendency here is to allow the hips to close, thereby N o w that a basic foundation h a s b e e n laid, w o r k on the M a n n a itself can D e p e n d i n g on y o u r individual strengths, yes it is quite c o m m o n for front Begin from a straddle sit on the floor. Partially roll b a c k w a r d t h e n quickly roll Once the tuck front lever feels firmly in control, it is time to m o v e on to the flat planche position c o m p a r e d to that of the straddle planche. It will still, we were designed. regarding where your head should be while you are training d o w n t o w a r d s the g r o u n d . The p r i m a r y difference is that w h e n the core fails, function or the joints to move. This distorts the proprioceptive WWW.GYMNASTICBODIES.COM elbow to your knee while standing, try doing them while you s a m e time; one will build u p o n the other. Play can lead to living! P l a n c h e - flat t u c k Once again the h i p s will struggle to close d u r i n g the extension, do not allow For m a n y trainees, a d v a n c e d frog stands are a necessary intermediate step to

time passion. Mike has pursued continuing education with power boosting reflex is called the positive support reaction. parallets, on p u s h u p bars or e v e n on a set of kettlebells. on the floor, parallets or parallel bars. legs, continue to focus on pressing the hips forward; this is essential. Do n o t While w o r k i n g the various planche variations, strive to h o l d the hips level CHAPTER FOUR become fully connected and integrated, in every sense, these train the SB w i t h less t h a n a totally flat back. If at anytime, the flat back diligently will i n d e e d succeed in developing a m a n n a . horizontal or level w i t h y o u r shoulders w i t h an approximately 45 angle and we further lose our ability to be bulletproof! Difficulty rating: // k e e p y o u r legs bent in this first variation of the straddle L. Unlike the regular conditioned, increase your time and/or your level of activity. increase b o t h at the same w o r k o u t . BE PREPARED - just a small m o v e m e n t will simply stop y o u r m o t i o n at a V-sit. As y o u continue p u s h i n g forward a n d cave in. N o w while maintaining this "flat b a c k e d " position, attempt to p u s h held up simply means crown of your head to the sky, and performance guidelines for the p r e v i o u s planche variations continue to apply Once y o u h a v e m a s t e r e d the flat tuck planche position y o u are r e a d y to w o r k y o u r h a n d s . This will result in y o u r h i p s gradually rising higher a n d higher. m o s t other conventional a b d o m i n a l exercise s e e m like child's play. y o u are comfortable. Sit up straight a n d be sure to keep y o u r elbows locked the right hemisphere, or the gestalt side, and the left conditioned, increase your time and/or your level of activity. opposite knee, you simply touch your opposite hand or Planche - tuck what he knows. Tim has had several training articles is n o w in sight. As w i t h the other planche variations, while learning the be able to briefly rise off the g r o u n d . Do not be overly concerned. It will p a s s Feet, much like the hands, are full of nerve endings that send WWW.GYMNASTICBODIES.COM An extremely stable m a n n a is a m a n d a t o r y r e q u i r e m e n t for even attempting I injured my left h i p some years fake crawling. It is deliberate. Your shoulders and hips have Difficulty rating: crazy and mix it up a bit if you like! Having said all of Difficulty rating: perform the spiderman crawl for a continuous 3 minutes, would not want to do. Adjust, change, and tinker with them 3 reps at 90% The L-sit on the Xtreme Rings is everything that the PB L-sit is - squared. D u e function or the joints to move. This distorts the proprioceptive eat anything all day Sunday, then go to bed. On Monday, master it on your hands and knees, and then in the Spider the h a n d s . Do this while continuing to maintain the flat back w i t h chest out, You can check Tim out at www.OPTfitness.net or email him On lifting y o u will naturally w a n t to allow the feet to lift above the hips. This The Progressions 27

athletes I that y o u r weight will n o w be b o r n e solely by y o u r a r m s a n d shoulder girdle; L-sit WWW.GYMNASTICBODIES.COM anatomy chart of muscles and notice how the muscles and as they struggle to h a n d l e the load of your b o d y w e i g h t . The contraction will Manna - M S H l o w d o w n w a r d to the g r o u n d ) . Bringing the legs together greatly increases t h e From Mike: entire w e i g h t of y o u r legs a n d mid-section w i t h an extremely d i s a d v a n t a g e d N o w from the straddle sit on the floor, place y o u r h a n d s b e h i n d y o u r legs tendons lie in relation to one another. Even our DNA is in the Back Lever - tuck ground.42 The leg muscles are indeed part of the core, and and we further lose our ability to be bulletproof! do we reconcile these ideas? We examine the principles L-sit - PB advanced from the straddle front lever to the front lever. The half front lever is an y o u r h i p flexors, h o w e v e r the w i d e r a n d m o r e stable your legs are, the easier as you like. fake crawling. It is deliberate. Your shoulders and hips have combination of a b d o m i n a l strength a n d active flexibility; w h i c h develops a quite extensive a n d is covered in great detail in the Gymnastics Bodies the right hemisphere, or the gestalt side, and the left stronger and you are now ready to explore more levels of this to h a p p e n . There is no n e e d to immediately go to a fully extended effective m e t h o d of b u i l d i n g m a n n a s . The best w a y that I h a v e found over the capable of anything to bodies capable of being paper necessary. N o w simply sit on the g r o u n d w i t h y o u r legs straddled (apart), the knees on bent-arms allowed the legs to s u p p o r t a great deal of the b o d y ' s Straddle L - XR 24 Idem. BUILDING THE GYMNASTIC BODY W h e n performing a straddle L on the rings always attempt to lift the legs letters in the alphabet. But, for now, and because it works like Dr. Leroy Perry, the first chiropractor ever to serve as an correctly requires t r e m e n d o u s triceps a n d shoulder strength as well as is true. The position of our head and neck can facilitate tendons lie in relation to one another. Even our DNA is in the as y o u can. Reverse lunge 15 steps per leg, do 10 pushups, then Planche - straddle T H E SCIENCE OF GYMNASTICS STRENGTH TRAINING ymnastically speaking, static strength is the ability to h o l d or maintain the requisite a m o u n t of time developing the H M S H . over the years h a v e h a d solid m a n n a s . experience along the way. My destination is complete athletic 2A) Squats: n o t allow y o u to lean back at all or to pull d o w n w i t h y o u r lats - all p u r e core BUILDING THE GYMNASTIC BODY While h a n g i n g in an o v e r h a n d grip (i.e. w i t h fingers p o i n t i n g a w a y from you), and powerful forces; the key to a strong and resilient body.8

The Progressions Sitting on the floor in a straddle, place one h a n d in the center a n d the other T H E SCIENCE OF GYMNASTICS STRENGTH TRAINING a d v a n c e d frog stand. Allowing the elbows to b e n d removes stress from the he L-sit, or half lever as it is sometimes called, is one of the m o s t basic or your inner sense of self and all your senses, is intimately Since we were just discussing strength training, We thought W h a t a b o u t relative strength a n d developing a h i g h strength to b o d y w e i g h t considered s o m e w h a t exotic. Even a m o n g our U.S. Olympic level athletes back to your belly using your legs or arms independently, The Progressions for n e w trainees. to the Horizontal L. The difference b e t w e e n this a n d the prior version is Strive to maintain your "flat" back position. If y o u are unable to do so, y o u T H E SCIENCE OF GYMNASTICS STRENGTH TRAINING found static strength training to be invaluable in building the ligament a n d BUILDING THE GYMNASTIC BODY w i t h time a n d continued persistent training. Be careful to m a i n t a i n a horizontal position. 3 reps at 90% they could get into. It is very good for building shoulder girdle strength a n d To adjust y o u r regular XR L-sit, p u s h the hips forward until they are next to y o u r b o d y to exert strength in a position that m o s t people d i d n ' t even k n o w d o w n slightly before being at the basic of y o u r strength. A t t e m p t i n g to lean T Difficulty rating: position. There is a big debate in the training community synthesizing new tissue and growing at an incredible rate. DVD, The Secrets of Primitive Patterns. Our center is not a two dimensional X. It is three air, and you are not using as much energy by breathing with WWW.GYMNASTICBODIES.COM WWW.GYMNASTICBODIES.COM ease this transition considerably. contest on the stall bars (These bars are directly anchored to the wall a n d do mobility through movement (some very particular increase the height of y o u r m a n n a , simply p u s h y o u r hips forward. Keep Trueprotein.com) mixed in throughout the day. I like to mix lift higher t h a n horizontal. The higher the legs a n d h i p s lift, the farther L-sit - XR advanced integrated. this out! c o m m o n misconception on the m a n n a is to think that the position is achieved a r m s locked a n d the rings t u r n e d out that y o u m a s t e r e d d u r i n g the regular XR Skip a mile. There are several options for entering a straddle back lever. Probably the From Mike: by themselves. We do h o w e v e r focus strongly on front levers. Allan is quite Straddle L - partial roll current level of strength. m i d d l e split hold, y o u m a y m o v e on to the straight leg version. It is essential on this m o v e m e n t as w i t h all of the progressions in the m a n n a

people, that is play. Remember, these are just examples! the back. N o t e that in the tuck planche the back is curved, while in the flat this p u l l i n g d u r i n g the entire m o v e m e n t . Be p r e p a r e d for major cramps in eventually build up to this skill; for a m a n n a there are no shortcuts. You m u s t Allan Bower in a Manna at 7yrs old Difficulty rating: T focus should be keeping the h i p s pressed forward. Great pressure will be felt lessen the intensity of these exercises a n d thereby dramatically lower the speed of the roll forward. Rolling is simply the act of lying on the floor and by leaning b a c k w a r d s while a t t e m p t i n g to lift the legs. Actually the m a i n W n o t allow the knees to lift above the h i p s , b u t keep t h e m b o t h parallel to the they certainly would affect how forces travel from the ground athletes. Even as small an adjustment as one inch forward of the h i p s in front In this position the a m o u n t of help that the knees can p r o v i d e is minimized as Front Lever F r o m the flat tuck front lever position, begin to carefully a n d slowly extend or your inner sense of self and all your senses, is intimately Patience a n d perseverance are p o t e n t tools. Progress on the planche is most 29 Idem. The horizontal m i d d l e split h o l d is the position that y o u will s p e n d at least however, be significantly less t h a n that of the planche. The same general r e m a i n a secondary focus until an a d e q u a t e foundation of basic strength h a s what he knows. Tim has had several training articles a c c o m p a n y i n g lift of the hips. Constantly strive to p u s h the h i p s further a n d In an a d v a n c e d frog stand the knees continue to be braced on the arms; extending the legs behind. Place yourself, so that y o u are standing or sitting in a straddle w i t h your Since we were just discussing strength training, We thought c r a m p s become too intense, stop the exercise for some stretching a n d massage designed to do. If all you want to do is just be a good parent, inner unit and an outer unit. However you view the core, it is 22 nerve signals, and movement patterns. A solid core is built by before you train. You can use them as a warmup. There are held a 60-second L that night; despite our never w o r k i n g extended h o l d L-sits why do we do it so well and so easily, so instinctively? the hips shoulder high. D e p e n d i n g on y o u r initial strength levels, it m a y take shoes, or minimalist shoes. They will allow your foot to It is composed of highly sensitive organs called the utricle, The Progressions b e t w e e n these t w o exercises can be extreme. A d v a n c e d frog s t a n d s help to some crawl backwards, some dont crawl at all, though they to allow y o u r back to curve as y o u learn a n d b u i l d strength in the m o v e m e n t . your accessory muscles. Muscles require energy to contract. lever. y o u r static hold. As y o u r strength improves, gradually attempt to perform H M S H is a very challenging position a n d will n e e d to be built up to gradually. forces cross through our center from left to right, right to left, low and your feet travel to the outsides of your arm. It is as if

g r o u n d as y o u r h i p s m o v e forward. F r o m the half back lever begin to gradually extend a n d straighten the knees. and with these movements. Do crosscrawls super slow yourself up w i t h only y o u r h a n d s on the floor a n d y o u r knees on y o u r elbows y o u will unable to m a i n t a i n a flat back (straight body) position resulting in In addition, y o u will also n o w be w o r k i n g on correctly t u r n i n g out the rings just by learning how to use your own body. rail of the parallel bars or even any overhead single bar. Just be careful that While it will greatly reduce the intensity of this m o v e m e n t , it will also greatly eat anything all day Sunday, then go to bed. On Monday, As y o u r strength improves, continue to press y o u r hips further in front of Unquestionably s o m e of my athletes are incredibly talented, h i p s back a n d u p . Your forward lean will increase as y o u r hips go higher. Manna - high The strength that this position In b o t h instances of either core or s h o u l d e r / g i r d l e failure, the feet will sink hips, will, over time, gradually increase the difficulty of this m o v e m e n t . shoulder girdle & elbow joint, w h i c h is exactly w h e r e it n e e d s to be in order to until you are able to perform 20 sets of 5 pushups and 10 sets ago a n d I h a v e found that training straddle Ls several times a w e e k greatly hemispheres of your brain with the coordinated movement. If the m a n n a is a rare skill, the h i g h m a n n a is nearly non-existent. In fact, other You can check Tim out at www.OPTfitness.net or email him spread, the easier the transition from the flat tuck front lever to the straddle w h i c h quite frankly cannot be d e v e l o p e d any other w a y . the feet slightly above the knees. The h i p s in height should be s o m e w h e r e inIn the next four chapters, we will explore these movements, support. Remember that unlike L seats, straddle Ls m u s t lean forward in Be prepared, this is an extremely difficult variation e v e n for a d v a n c e d This variation requires vastly less flexibility t h a n b o t h h a n d s in the center a n d breathers, and we start using our accessory muscles to by getting on your hands and knees, keeping a long spine Constantly using your accessory muscles to breathe has a Free Time: Same as above T H E SCIENCE OF GYMNASTICS STRENGTH TRAINING BUILDING THE GYMNASTIC BODY Manna assessment tool for our clients, we have found that these (fingers pointing away) as this will increase the a m o u n t of lat p o w e r y o u can crazy and mix it up a bit if you like! Having said all of a n d will significantly slow y o u r progress. A r m s that are almost straight are BUILDING THE GYMNASTIC BODY try to extend y o u r h i p s back b e h i n d y o u until y o u r back is flat. placed in front of y o u will h e l p to cushion any crash landings. Performing midline crossing movements, also known as the biceps for the strain later on of XR planches a n d iron crosses. w i t h patience a n d a lot of sweat, m a n y of the people w h o follow my p r o g r a m regular part of your life. circles. You can even try them while eating green eggs and knee.23 They can be done sitting, standing, or lying down. elbows. h o l d (MSH) held in a horizontal position. H o w e v e r , for m o s t people the

is true. The position of our head and neck can facilitate 37 a n d quicker the d e v e l o p m e n t of the m a n n a will be. learn how to do them from an incline position or from your why do we do it so well and so easily, so instinctively? girdle to be able to successfully perform it. O u t of the t h o u s a n d s of maintain a flat back a n d hips, b u t n o w the calves will be vertical w i t h the feet vertical straddled V. Do not give in to the t e m p t a t i o n to focus on lifting the however, w o r t h the effort. The majority of the c h a m p i o n s I h a v e developed straight-arm strength is a completely different animal t h a n b e n t - a r m strength It is a grave error to allow the legs to rest on the arms d u r i n g this element. do this correctly, your belly will push against the floor and keep crawling around as adults! become fully connected and integrated, in every sense, these y o u r strength increases, y o u r legs will naturally rise higher. the knees are no longer allowed to p r o v i d e additional support. Once again nerves, your movement map will get fuzzy. Your goal is to eventually be able to pull y o u r h i p s up to horizontal or level allow us to be comfortable so we dont have to move. Things regarding where your head should be while you are training experience along the way. My destination is complete athletic ecoming proficient at front levers will h a v e a strong carryover effect to W a y back w h e n , w h e n I w a s a b e g i n n i n g gymnast, my first coach h a d us do elbow to your knee while standing, try doing them while you a n d to the side. M a k e sure to continue to lean forward strongly w h e n Difficulty rating: Be p r e p a r e d for some exceptional c r a m p s in b o t h y o u r h i p flexors a n d the Difficulty rating: The m a i n d e v e l o p m e n t a l exercise for b u i l d i n g a m a n n a is the m i d d l e split tied together in some way. You want to get a strong core? straight over head. Using your right leg, reach across your believe we can press reset with certain movements to forward the s h o u l d e r s m u s t press in order to compensate for the change in this static h o l d w i t h higher a n d higher legs, until y o u achieve nearly position. Build up to this over time as small shifts of even a few inches greater forces cross through our center from left to right, right to left, master it on your hands and knees, and then in the Spider volume, Liquid Steel. Difficulty rating: often m e a s u r e d in m o n t h s , not weeks. Don't get too caught up in minutiae or develop rotary trunk stability. It prepares us for gait; Be sure to r e m e m b e r to keep h i p s shoulder h i g h a n d elbows tight a n d straight. Difficulty rating: O Difficulty rating: eat junk all the time. You must take responsibility for what allowing for faster communication between the hemispheres people, that is play. Remember, these are just examples! years of consistent practice will be required to develop the m a n n a . H o w e v e r , great assistance to you. This practice h o w e v e r should only be u s e d in the lowering from a h a n d s t a n d . Be sure to m a i n t a i n the correct position for y o u r legs, if y o u feet start to

s u p p o r t position on the rings, see the XR s u p p o r t entry in the section on dip opposite knee, you simply touch your opposite hand or Allan is now 13 years old and a 5 year veteran member from their position on y o u r chest. Balance is critical here. As y o u extend y o u r below parallel; our major change will n o w be the straightening of the knees. strength will automatically equate to increases in relative strength as well. receive regular vestibular stimulation show advanced T H E SCIENCE OF GYMNASTICS STRENGTH TRAINING When in life do we move the body without allowing the neck If something is important, you should do it everyday.34 nor lifted u p ) will aid in m a i n t a i n i n g a flat back d u r i n g the straddle back As w i t h most of the preceding variations, the half front lever continues to be Difficulty rating: horizontal position. In all probability, at first, y o u will only be able to d r o p low and your feet travel to the outsides of your arm. It is as if conditioning p r o g r a m . Press h a n d s t a n d s , pull-ups a n d d i p s are especially A d v a n c e d athletes m a y enter the straddle planche either from a straddle L or Playing may surprise you. You may find that you start amenable to its inclusion before you train. You can use them as a warmup. There are Carla Hannaford, Smart Moves (Salt Lake City: Great Back Lever - straddle b o d y motionless in an often mechanically d i s a d v a n t a g e d position. L-sits, As for the grip, this is a personal choice, h o w e v e r I r e c o m m e n d p a l m s d o w n BUILDING THE GYMNASTIC BODY The n o r m a l performance criteria that y o u developed on the PBs for y o u r L-sit so the eyes are in place to see the world. Heads up! The way first thing we start doing when we start learning how to Straddle L - PB the floor as well as on the bars. W o r k h a r d a n d persevere in the p u r s u i t of projects/project_ideas/MatlSci_p021.shtml 27 WWW.GYMNASTICBODIES.COM addition, there are those w h o w o u l d quibble w i t h the planche being included d y n a m i c strength training already occurs w i t h i n a matrix of relative strength. the load on the back, the straddle back lever will once again be a q u a n t u m power boosting reflex is called the positive support reaction. T H E SCIENCE OF GYMNASTICS STRENGTH TRAINING parallel position. That is fine, simply w o r k w i t h y o u r knees at the height that WWW.GYMNASTICBODIES.COM knees on y o u r elbows will allow y o u r legs to h e l p y o u r shoulders bear the Once a strong back lever is developed, the planche progression will proceed 17 h a n d s directly b e h i n d y o u r glutes. Difficulty rating: to h a v e a great deal of difficulty initially w i t h lifting into the horizontal After the 'basic foundation is achieved, the p r i m a r y focus of o u r Gymnastic y o u r legs pulled as w i d e apart as possible. WWW.GYMNASTICBODIES.COM U p o n reaching the correct position, y o u r knees will be higher t h a n y o u r crossing movements can actually cause the brain to make forward strongly. Also strive to k e e p the t h u m b s t u r n e d out d u r i n g the

h o w e v e r m o s t are simply persistent w i t h average talent and, m o s t beginning w h e n necessary a n d should be discontinued as soon as possible. A Difficulty rating: Complete descriptions as well as progressions for developing all of the basic capable of anything to bodies capable of being paper frustrating for adults. There are some of you reading this right Difficulty rating: work-load on the lower back a n d shoulder girdle, h o w e v e r it is still A caveat is required here; training the s u p p o r t static strength positions can that Movement on all fours also helps to align the spine at sit is a preliminary step along the r o a d to a m a n n a . As such, they build up the y o u are simply leaning o n the straight-arm rather t h a n being p r o p p e d u p b y allow us to be comfortable so we dont have to move. Things triceps is not at all u n u s u a l . back to your belly using your legs or arms independently, BUILDING THE GYMNASTIC BODY marching backwards, try them super slow, try them while pushups, then 1 broad jump. 25 pushups, then 1 broad Make small adjustments from w o r k o u t to w o r k o u t trying to either increase the G resulting in a b o d y position that is s k e w e d sideways. eat junk all the time. You must take responsibility for what begin. This is a very challenging position a n d can take years to develop. It is, series, to k e e p the back as flat as possible at all times. Keeping the back flat lever. b r i n g y o u r knees to y o u r chest a n d t h e n strive to lift y o u r h i p s in front of y o u T H E SCIENCE OF GYMNASTICS STRENGTH TRAINING t h e n subsequently fail to build up the extension strength necessary to succeed Crosscrawls are nothing new. Youve probably even done works wonders for the client. We have witnessed rolling little and you will see what we mean. River Books, 2005), p. 131. N o w lift off of the bars while have quite a bit of variety in my diet. It allows me to eat 2A) Squats: concept of this book. Whether or not you believe rolling As I said earlier, you have to put this information to the test. best. Adjust the intensity of this m o v e m e n t by increasing or decreasing the h a s a strong straddle planche (19 seconds), b u t n o t a strong front lever, a n d Remember, your palms and feet are tied to your core you like. If you are really deconditioned, start out gradually. y o u r buttocks up a n d attempt to bring y o u r legs up in front of you. Be sure to Fundamental Static Positions failure, y o u will be able to r e m a i n straight & flat b u t unable to keep y o u r feet L-sit - XR tied together in some way. You want to get a strong core? Back Lever - flat tuck tuck L a n d that you n e e d to w o r k on t w o chairs or elevated bars. In the (straight). Like regular L-sits, straddle Ls are m u c h m o r e difficult w h e n performed on further forward in front of the wrists w h i l e maintaining the parallel position The Vestibular System

Trueprotein.com) mixed in throughout the day. I like to mix because it gets the feet involved (more so if you are barefoot). WWW.GYMNASTICBODIES.COM As I said earlier, you have to put this information to the test. the b e n t elbow. Utilizing the a d v a n c e d frog stand also allows the increase of Idem. 3 reps at 90% Manna - M S H bent still bent, so be diligent a n d keep t h e m straight. Once y o u feel comfortable w i t h the tuck planche, y o u can increase the straddle L. This rolling version helps to alleviate that p r o b l e m by utilizing Center yourself on a set of parallel bars (PB), parallets or p u s h u p bars. If y o u r a reflexively strong center, your body will not be strong, and Front Lever - half be quite taxing on the wrists; especially w i t h o u t an a d e q u a t e developmental hemispheres of your brain with the coordinated movement. Though we have not found any solid sequence to performing BUILDING THE GYMNASTIC BODY It bears re-mentioning however, that a correct tuck planche is executed w i t h 34 d y n a m i c strength exercises, as outlined in The D y n a m i c Physique. H o w e v e r WWW.GYMNASTICBODIES.COM positions that m o s t people are exposed to. It is a little bit exotic a n d forces Back Lever ratio y o u m a y ask? As gymnasts, it is literally impossible to neglect this p a r t of ,, WWW.GYMNASTICBODIES.COM As great as crawling is, we have found that some clients just The m a i n difference b e t w e e n an a d v a n c e d frog stand a n d the tuck planche is difficulty of this exercise by progressing on to the flat tuck planche. The forget to keep the shoulders pulling back a n d the h a n d s pressing d o w n . 45 angle to be best. Some swear by s u p p o r t on fingertips (my personal m a n n a is forward extension of the h i p s in front of the h a n d s ; or m o r e simply uncomfortable for y o u r wrists, these progressions can also be performed on as w i d e as possible a n d t h e n striving to pull t h e m w i d e r still. C o n t i n u e to feel decide to take up climbing, this crawl can be a great way to Carla Hannaford, Smart Moves (Salt Lake City: Great variations. rather t h a n p a l m s u p ; unless there is an injury that n e e d s to be t a k e n into o p e n hips. As progressing to the tuck back lever substantially increased the intensity of training. years to build a m a n n a also h a p p e n s to be the simplest a n d most n e w d e m a n d s being placed on t h e m over the course of a few weeks. elevated. WWW.GYMNASTICBODIES.COM the grip that y o u prefer. If y o u find that a flat h a n d s u p p o r t on the floor is too the h a n d s a n d wrists, especially while m a i n t a i n i n g straight legs. Therefore we weight. With the future tuck planche, the majority of the stress will go straight. Bending the elbows greatly lessens the intensity of these exercises on the triceps a n d back of the shoulders; initially severe c r a m p i n g of the WWW.GYMNASTICBODIES.COM

WWW.GYMNASTICBODIES.COM farther t h a n the h i p s , the h i p s m u s t rise also in order to enable the m a n n a to front levers a n d planches are all examples of static strength elements. I h a v e try to keep your eyes up. The crawling movement should be Be sure to w o r k in a clear area, w h e r e y o u have r o o m to roll b a c k w a r d if the prior to beginning to successfully train the tuck planche. Initially frog learning about all things health related and he loves sharing strength necessary for the V-sit, w h i c h is essentially a leg lift on the h a n d s a n d vestibular system is stimulated by neck movement, among 19 compensate. The w i d e r y o u r legs are, the easier the straddle planche will be. 17 Performing midline crossing movements, also known as Keeping the h e a d neutral (neither tucked d o w n on the straddle planche. Finally! After m o n t h s of h a r d consistent w o r k the e n d From the straddle back lever, b e n d the knees while simultaneously bringing initial training, it will. D y n a m i c strength is an essential c o m p o n e n t in the u n d e r s t a n d i n g of the actual m o v e m e n t itself. The c o m m o n belief is that a VWWW.GYMNASTICBODIES.COM BUILDING THE GYMNASTIC B O D Y development in motor skills.18 Remember, all your muscles We are simply trying to outsmart what we were designed to simply that y o u r legs are n o w h i g h e n o u g h d u r i n g the static h o l d to be WWW.GYMNASTICBODIES.COM there are only a few w h o can do the m a n n a correctly. and powerful forces; the key to a strong and resilient body.8 Rolling is simply the act of lying on the floor and Play can lead to living! friend which is much more valuable to me than any physical stronger and you are now ready to explore more levels of until that time occurs, our p r i m a r y focus n e e d s to r e m a i n on establishing a From Tim: 44 strength). I cranked o u t ten repetitions w i t h o u t ever h a v i n g d o n e the exercise your head? excellence w i t h this position. Achieving the horizontal L-sit for substantial the a p p r o p r i a t e h i p strength necessary to perform it on the floor. efficiently. A n d m o r e importantly, this p a l m s d o w n grip also helps to p r e p a r e first thing we start doing when we start learning how to Our center is not a two dimensional X. It is three Remember, your palms and feet are tied to your core Day 2 optimal s u r p l u s of basic strength a n d p r e m a t u r e l y focus on d y n a m i c strength the back lever n e e d s to be established before a planche will be successful. proficient at t h e m a n d can hold a 10-second front lever. A n o t h e r athlete, Josh, Everyone says breakfast is the most important meal of the Gray Cook and Lee Burton, Secrets of Primitive Patterns, locked a n d the chest up w i t h the back flat. Carla Hannaford, Smart Moves (Salt Lake City: Great Again, going barefoot may be the way to go if youre trying y o u r legs out from y o u r chest. As w i t h the planche, the w i d e r your legs are Difficulty rating:

straddle L, the m o r e substantial will be the forward lean. A t t e m p t i n g to raise the h i p s by leaning back rather t h a n pressing the h i p s w i d e r the better. You should actually feel y o u r hips actively pulling y o u r legs strength development. The static exercises h e l p to build a m a z i n g strength The reason m o s t people fail to develop a m a n n a is d u e to a flawed system. In other words, we are not stimulating the brain, the BUILDING THE GYMNASTIC BODY shoes, but I would suggest when you train, or play, you Planche - frog stand The Vestibular System y o u r h i p s forward in front of y o u r h a n d s while continuing to h o l d the legs h a n d s a n d also u n t o y o u r knees b y leaning t h e m o n y o u r elbows. Using your Idem. allows the chest to r e m a i n elevated, w h i c h is essential in eventually achieving The 1/2 Planche will greatly intensify t h e stress on the lower back while in the h a n d s in-between your legs. With y o u r h a n d s comfortably spaced apart, lift t h a n my o w n athletes, I h a v e personally only seen one other in competition. just by learning how to use your own body. With this variation it is perfectly fine to continue to allow y o u r legs to h a n g assessment tool for our clients, we have found that these exert d u r i n g these exercises. Also, as w i t h the u p c o m i n g planche series, it is r e m o v e the legs from the floor a n d go directly to the planche. bring y o u r legs together until y o u h a v e reached a horizontal m a n n a position. Difficulty rating: In WWW.GYMNASTICBODIES.COM this by allowing y o u r legs to d r o p as l o w as necessary in order to succeed in 90% of your developmental m a n n a time in. Most people will fail in the Do not be overly concerned if y o u r n o w straight legs are far below horizontal. Quality w o r k on the various progressions is essential for being able to Straddle Ls, as well as L sits, are also easily integrated in the training of other efficient. concentrate on the leg lift only and, w h i l e it is true that the legs do travel do this correctly, your belly will push against the floor and would not want to do. Adjust, change, and tinker with them 2B) Dips: 5 sets of 1015 reps a b d o m i n a l strength is very low, you m a y also begin on t w o chairs, as this will Bodies training will shift to the d e v e l o p m e n t of " p o w e r " utilizing gymnastic in a list of fundamental static strength positions. H o w e v e r it m u s t be n o t e d Difficulty rating: Difficulty rating: Gray Cook and Lee Burton, Secrets of Primitive Patterns, Do 5 pullups or chinups, then 10 situps. Keep Once y o u are able to press y o u r hips forward off your wrists in the bent leg nerves, your movement map will get fuzzy. the area y o u are w o r k i n g in is safe a n d appropriate for this training. toes. A r r a n g e yourself so that y o u r knees are resting against y o u r bent exercises. H o w h a r d can it be to simply stay in one position? It m u s t be the your sense of self, your reality, your balance, your posture, either raise above or d r o p b e n e a t h t h e hips, they s h o u l d r e m a i n level in D o n ' t w o r r y , h a v e fun w i t h it a n d enjoy s o m e n e w training. Some pillows forward in this position, y o u will often probably overextend a n d fall forward.

least it has worked well for me. Just 5 minutes a day can two days a week with the bulk of their time and energy being breathers, and we start using our accessory muscles to T 19 Difficulty rating: d e v e l o p m e n t of a m a n n a simply because they w e r e too impatient to s p e n d the As I mentioned, the m a n n a is generally a rare skill; except in my p r o g r a m . either an arched back or pike in the hips. In the case of shoulder g i r d l e / l a t s behind them. Namely, eat when youre hungry and eat for inner unit and an outer unit. However you view the core, it is forward while simultaneously attempting to p u s h up into the straddle L w i t h of the knees a n d hips. Once y o u can hold the Low Straight Leg L comfortably, it is time to progress the bars is simply too low. 2B) Dips: 5 sets of 1015 reps knees tightly to the chest will m a k e this exercise easier. At first y o u m a y only P r o g r a m Design section. life to its fullest, you need to be healthy. vestibular system is stimulated by neck movement, among g r o u n d directly in front of y o u r feet. By directly, I m e a n right next to y o u r Difficulty rating: "flat" back. This position will cause all of the muscle fibers in your back to fire BUILDING THE GYMNASTIC BODY now who cannot crawl well. Others of you may find that you O n e day, one of the senior g y m n a s t s challenged me to a h a n g i n g leg lift designed to do. If all you want to do is just be a good parent, the h i g h m a n n a . To proceed to the h i g h m a n n a from the m a n n a , focus on Difficulty rating: like Dr. Leroy Perry, the first chiropractor ever to serve as an L-sit. significantly less t h a n that of the full front lever. Back Lever - half Using the e n d of the parallel bars, parallets or even t w o chairs sit w i t h y o u r the knees greatly increases the strength d e m a n d s on y o u r hips. A c c o m m o d a t e H o w e v e r for those p l a n n i n g to progress to the straight planche in the future, as WWW.GYMNASTICBODIES.COM This is n o t to insinuate that d y n a m i c strength w o r k will not take place in o u r Skip a mile. no specific a b d o m i n a l exercises; only lots a n d lots of regular L-sits. A 60 Difficulty rating: help get a person connected. By pushing a Swiss ball ineffective a n d will result in a great deal of w a s t e d time a n d effort. To S t r a d d l e L - PB l o w Dan John, Never Let Go (Santa Cruz: On Target P l a n c h e - a d v a n c e d frog s t a n d L-sit - PB before. Planche BUILDING THE GYMNASTIC BODY straddle planche, it is also beneficial to practice tuck planche p u s h - u p s at the decide to take up climbing, this crawl can be a great way to

Start w i t h a H M S M on the floor. Emphasize h i p s in front of the h a n d s . A The back lever is also a necessary stepping-stone t o w a r d building the straight Crosscrawls are nothing new. Youve probably even done importantly, a solid w o r k ethic. b u t w i t h the knees b e n t at 90 (in this position the feet will be p o i n t i n g as you like. by getting on your hands and knees, keeping a long spine For a correct straddle L position, the legs should be parallel to the floor w i t h frog stand, lean forward taking all of y o u r w e i g h t on y o u r a r m s a n d shoulders intensity on the shoulder girdle to be m o r e gradual. introductory s u p p o r t strength for this skill. t e n d o n strength of the joints, as well as h a v i n g a p r o f o u n d effect on core simultaneously lifting the shoulders a n d p u s h i n g b a c k w a r d w i t h the h a n d s . p r i m a r y difference b e t w e e n the tuck a n d flat tuck planche is the position of O n e final general note on planches; w h e n training on the floor, hand positions receive regular vestibular stimulation show advanced Manna Front Lever integrated. your sense of self, your reality, your balance, your posture, a n d torso. This is however, a very difficult position for beginners a n d y o u will p a l m s d o w n will b u i l d greater biceps strength in addition to allowing the Straddle L - high the legs together. In the final position, a half back lever will continue to synthesizing new tissue and growing at an incredible rate. previously, the wrist specific p r e p a r a t i o n series that I use w i t h my athletes is this out! we h a d t h o u g h t w a s physically possible. In fact, in most gymnastics straightforward. It does h o w e v e r require great dedication; for m o s t people 1-2 skin, joints and muscles, your movement map will be clearer. bringing your legs closer together. crossing movements can actually cause the brain to make probably n e e d to build up to it gradually. At first, simply lift y o u r h i p s as h i g h O n e evening I h a d a static L-sit contest w i t h my s o m e of my athletes. Allan strength. The reverse is h o w e v e r not true. held up simply means crown of your head to the sky, and 24 Idem. Reverse lunge 15 steps per leg, do 10 pushups, then nerve signals, and movement patterns. A solid core is built by allowing for faster communication between the hemispheres skills. This simplifies y o u r training a n d increasing the effectiveness of y o u r also be u n d e r s t o o d that the vast majority of athletes fail in establishing an Difficulty rating: p r o g r a m s a r o u n d the country the m a n n a is a relatively rare skill a n d forward will result in a total lack of progress on this skill Fundamental Static Positions static strength element. H o w e v e r it is not u n c o m m o n for a beginning trainee The shoulders should be slightly leaning forward. It m a y be performed either m o m e n t u m . For additional information on utilizing the excellent technique of still a p p l y here. Performed correctly, the back s h o u l d be flat, the elbows held tightly into y o u r chest, a t t e m p t to lower y o u r hips b e h i n d y o u to a Constantly using your accessory muscles to breathe has a

As y o u continue leaning forward y o u will m i d d l e split hold. At first y o u m a y n o t be able to m o v e the h i p s forward off until you are able to perform 20 sets of 5 pushups and 10 sets attempt. favorite) a n d others w i t h the h a n d s completely flat. Just experiment a n d find In the beginning, squeezing i n w a r d w i t h the a r m s into y o u r lats will also be of In appearance, the m a n n a resembles an inverted L- sit. To execute a m a n n a training load on the shoulder girdle a n d lower back. second L w a s the expected standard. to be able to adequately h a n d l e the n e w training load. As m e n t i o n e d straight over head. Using your right leg, reach across your For m o r e advanced athletes, the regular L - s i t m a y be m a d e m u c h m o r e perform the spiderman crawl for a continuous 3 minutes, m u c h harder. the bad, then we can also retrain our breathing pattern for the The p r i m a r y difference on this variation is that the knees will n o w be straight. d e v e l o p m e n t of gymnastic abilities a n d is explored t h o r o u g h l y in the L-sit - PB l o w w i t h the calves in a vertical position w i t h the feet pointing at the ceiling. WWW.GYMNASTICBODIES.COM h o w e v e r the elbows h a v e progressed from a bent to a straight-arm position. For the beginner, this exercise will n e e d to be d o n e on the PBs, h i g h parallets, floor at all times. At this time, raising the knees m a y only be d o n e w i t h an Notice that this is the only static position in our planche progressions w i t h Though we have not found any solid sequence to performing movements. because it gets the feet involved (more so if you are barefoot). quite s o m e time to reach this level of development. Simply continue w o r k i n g on the planche series exercises are completely optional. Some prefer fingers As y o u will n o w be h o l d i n g y o u r legs horizontal a n d parallel to the floor y o u Your strength will continue to i m p r o v e w i t h consistent practice. For that reason, we will begin our quest for the m a n n a , w i t h the bent leg or even in-between t w o chairs as they will probably not as yet h a v e d e v e l o p e d the Xtreme Rings; the inherent instability of the rings themselves greatly ground.42 The leg muscles are indeed part of the core, and marching backwards, try them super slow, try them while increases the muscular d e m a n d s of this m o v e m e n t . For beginners on the patience, this position is attainable by a reasonably fit, h a r d w o r k i n g athlete. River Books, 2005), p. 48. relation to each other at all times. m u c h m o r e rapidly. Straddle L Again, going barefoot may be the way to go if youre trying the bottle rolls off, you are not keeping a long spine. This is a b e n t elbows. Warmup by pressing reset. eventually be able to r e m o v e y o u r feet completely from the floor a n d hold Warmup by pressing reset. The first midline crossing movement we would like to straddle L, n o w a t t e m p t to lift y o u r h i p s to shoulder high by pressing y o u r now who cannot crawl well. Others of you may find that you large returns in your coordination, among many other

Free Time: Same as above are too far extended forward a n d n e e d to pull y o u r legs back a bit. D o n ' t The h i g h straddle L is exceptionally difficult a n d very few athletes When in life do we move the body without allowing the neck to the straight leg position. WWW.GYMNASTICBODIES.COM skin, joints and muscles, your movement map will be clearer. reduce the very strength gains that y o u w e r e seeking in the first place. performance exercise kinesiology and founder of the CHEK account. It is t r u e that p a l m s up will place less stress on the biceps, b u t the How to CrossCrawl WWW.GYMNASTICBODIES.COM h i p s forward off the wrists. W h e n d o n e correctly, y o u r legs will lift off the shoulder key to becoming bulletproof. It is the key to life. The next are still straight a n d level a n d the a r m s are locked, h o w e v e r n o w the back is the bottle rolls off, you are not keeping a long spine. This is a forward d u r i n g the back lever variations will greatly aid y o u in maintaining above the rings. Do n o t b e n d the elbows, y o u should feel the biceps pressing parallel to the floor. From Tim: will absolutely crush the core a n d lower back of the beginning gymnastics How to CrossCrawl Difficulty rating: Planche - half e m b e d d e d statics in y o u r training, they are discussed t h o r o u g h l y in the BUILDING THE GYMNASTIC BODY Difficulty rating: Balance is also a key to this exercise. As y o u first begin to learn h o w to lean h a n d outside of y o u r leg just in front of the hips. P u s h up a n d a t t e m p t to h o l d projects/project_ideas/MatlSci_p021.shtml both directions. If a client has a hard time rolling, we know how to do a few basic moves to help you get started. With the Gymnastics Bodies Program, all increases in m a x i m a l a n d d y n a m i c the back lever. Rather t h a n all exceptional athletes, w h a t I h a v e developed is an efficient a n d There is a ton of great information out there when it comes to F r o m a n inverted h a n g , while keeping y o u r back r o u n d e d w i t h y o u r knees tuck planche the back a p p e a r s flat. horizontal legs. WWW.GYMNASTICBODIES.COM rectus femoris (the muscle in the u p p e r m i d d l e of y o u r quadriceps). If the The neural connections in the brain are much like the solid foundation of basic strength t h r o u g h the use of FSPs a n d FBEs. It should air, and you are not using as much energy by breathing with do we reconcile these ideas? We examine the principles The following progressions m a y be performed on the Xtreme Rings, a single b e e n established. 5. Learn how to run sprints. so the eyes are in place to see the world. Heads up! The way shoes, or minimalist shoes. They will allow your foot to will greatly lessen y o u r leverage on this exercise a n d m a k e the m o v e m e n t