Gymnastic Strength

AHHHHHHHH!

2011-06-15T16:52:00.002-05:00

Well, my attempt to get back into the swing of things hasn't quite gone my way. I was goofing of on a free running trip back from the pool the other day when all of a sudden.... Wait for it... Pause for intensity... I fell and tweaked my wrist. Let's just say it hurt like crazy and needless to say I am rehabbing to try and regain mobility so that I can tackle some much needed hand stand training! We'll have a video up soon! I promise! Just keep up and be patient!

Peace

Been a While

2011-05-26T19:35:00.002-05:00

Well, what do I say except it's been a while. I haven't been training like I should. Work has been crazy and progress has been slow. Part of that is probably because I haven't had the pressure of updating the site to keep me moving forward. I'm about to start working some new tricks... and relearning some old ones. Note to self... Next time learn and practice right the first time and you won't have to RElearn. Anyway, now that we're getting back on track check back for some new posts. I've got a lot of catching up to do!

See you back in a couple of days.

Nothin like workin out with your son... Literally.

2009-08-04T19:31:00.003-05:00

At the end of my workout today. Charlie decided he wanted to experience the muscle-up. It was a great time. Here's how it turned out.

Press Handstands

2009-07-07T16:25:00.003-05:00

The past two weeks I have been working on my press handstands. Apparently, my lower back is weak. I'm still working on making a smooth transition from the take-off. Here is a quick vid of some early training.

Que sera sera

Back to the Waterfall.

2009-06-18T13:00:00.006-05:00

Well, I'm back after a long rest period. I think tomorrow I will be able to start training again. I will try to post my workout for the next 4-6 weeks. I thought you might like this video and a couple of pics from the waterfall. So, here you go!

11 Second Flag Hold

2009-02-19T09:15:00.002-06:00

Here is a video of an attempt at a human flag hold. It was 11 second per my buddy who filmed it.

New Video Up!

2009-02-14T17:24:00.003-06:00

Hey everybody, sorry it's taken so long for me to post. I've been busy working on some new stuff. Here is a new video. Let me know what you think.

Seven Days Off

2009-02-04T22:24:00.004-06:00

Well, I am about to wrap up a much needed rest period. I wasn't planning on taking seven days off... but thats how it ended up. Anyway, I am feeling refreshed and ready to get back at it. I attempted my first try at "modeling" today more so as a favor to a buddy who is a musician/ worship leader. He needed some one to wear some of the t-shirts that he sells on his website. I wasn't sure what to think about it, but I figured, why not? You can check it out at http://www.davidfreemanworship.com/?mpf=frame. Just click the link, click to enter the site, then click "store" (menu bar across the top, far right).

Let me know what you think.

Check it out.

2009-01-27T21:27:00.001-06:00

Here is a new video that I had to put on youtube because of the size. I think that from now on I will stick with this method. These clips were filmed over a few different workouts. Let me know what you think!

Thanks

New video

2009-01-17T15:44:00.003-06:00

Here is a new video. Let me know what you think. I'm still a bit unstable, but I think that I'm beginning to improve. I'm going to film another one tomorrow. It will have a bit of stall bar action, some ring work and what ever else I can muster.

Check Back!

Sore

2009-01-15T19:52:00.002-06:00

Well, the stall bars work great! I have been practicing "flags" and needless to say, I am pretty sore across my midsection. I am working to transition my training to more focused skills and routines from the endless repetitions that I am used to.

Check back later for some new videos!

Stall Bars

2009-01-11T18:52:00.003-06:00

I have recently noticed that my core strength is lagging behind considerably. In an effort to correct this I've been looking into purchasing a set of stall bars. I quickly found that unless you are willing to fork out $500.00 to $1000.00 for a set it would be better to build some. I went to Lowes and bought what I thought would be sufficient materials to build a simple set. I bought (2) 2x6x8, (1) 2x4x8 and (9) 1 1/4 inch poplar dowels (these were half the price as oak and they seem to be quite strong and flexable). I drilled matching pilot holes into the 2x6x8s with a 1 1/4 inch woodbore drill bit. I then fastened the dowels in place with wood screws. I cut the 2x4x8 in half and mounted it to the back of the set up for the purpose of connecting it to the wall in my garage.

Take a look at the pictures to put a visualization with this vague excuse for instructions.

Give me some feedback! There is also a picture of me doing a flag to prove that they work. This was about a five second hold.

New URL Address

2008-12-21T21:00:00.002-06:00

What up everybody! I wanted to let everyone know that this site now has a new URL which is much easier to remember. www.gymnasticstrength.com Notice that there is just one "s". I hope this makes things easier for everyone. Now I need your help to get the word out! Thanks!

Overtraining?

2008-12-20T18:52:00.004-06:00

I have been utilizing this new routine since around December 4th. I feel like I am getting stronger, but am sure thats just my CNS becoming more efficient. I am set to continue this schedule until Christmas when I will make a few adjustments in progression in an attempt to continue my strength gains. My worry is that I may begin to start over training simply due to the way I am wired... We'll see.

The video I posted earlier is pretty much the best footage that I have so I don't expect to add new gymnastic training videos, but with the weather this warm I just might post some climbing or longboarding so check back regularly.

Holla

Messing around.

2008-12-11T19:31:00.003-06:00

I made a short video today with some random clips I have collected over the last two weeks. It is pretty depressing. I have a long way to go. But it has been good in helping me identify things to work on like piking the hips and locking the elbows.

Let me know what you think.

Pulling

2008-12-04T16:26:00.002-06:00

Today I completed the first pulling workout and it was interesting. I started off with some wide L-pullups, which put a good deal of strain on my shoulders. Then some front lever pulls. I was surprised at how tired these made me. I followed that with some bulgarian pullups on the rings. Then a few sets of yewkis. Lastly, I did supersets of inverted body curls (on the rings) and leg lifts off of the pommel horse. It doesn't look like much, but it wore me down pretty quick. I have a video, but will wait to post it.

Basic Strength

2008-12-03T14:40:00.002-06:00

After reading Coach Sommer's book it is obvious that I need to concentrate on my basic strength movements including: dip variations, planche variations, HSPU variations, pullup variations, etc. I think that an important peice of equipment that I lack is a set of stall bars. I think that since the mushroom worked out so well that I am going to attempt to build them... We'll see how that goes. Anyway, I completed my first workout today (pressing) I think it went well, but I had to scale it down because I didn't want to suffer an injury by trying to bounce back too quick. I think that I might start videoing certain skills to track my progress. I'll post them here. Check back soon.

Happy Thanksgiving

2008-11-27T10:35:00.002-06:00

I hope everyone has a happy Thanksgiving this year! For everyone on the paleo diet good luck! As you give thanks for all that the Lord has blessed you with don't forget to pray for those in India who lost their lives or family members. This is an extremely difficult day for them and we should join together to lift them up.

Be safe and take a few minutes to work some handstand presses. I know I will.

Shipping Confirmation

2008-11-25T13:38:00.003-06:00

I just got shipping confirmation on my book. That is good news. I will begin posting once I have it and have implemented the exercises within it. Until then, I here is a short video I took about 15 minutes ago of me attempting bowers. I am coming off of a shoulder injury you can easily tell by the video that I have not been practicing or working out. I am hoping that I can use this as a "before" video and that I will improve significantly through out this process. Leave a comment and let me know what you think.

By the way we decided on a name for the baby.... Charlie.

Still no book.....

2008-11-10T15:47:00.002-06:00

Well almost a whole month later and still no book. I'd be a liar if I said that I wasn't disappointed. I know it's not Coach Sommers fault. Just typical delays in publishing. Anyway, Maybe by Christmas...

Any Day Now...

2008-10-15T21:00:00.002-05:00

Well, the much anticipated book by Coach Chris Sommer should arive at my house any day now... I am pretty excited, especially since my workouts have been, should I say, not up to par... I have been messing around with my rings as well as the mushroom. Although, I am frusterated with the mushroom because those dang circles are harder than they look. I think that my form is off and for some reason I'm having trouble maintaining even balance throughout the movement. One thing I know I am doing wrong is piking my hips. When I keep them straight I seem to generate too much speed and spin out of the 3rd hand position. I'll try to get a video up soon. I am reluctant to shoot one though, because I am not satisfied with my progress.

In other news my wife April and I found out the other day that our little surprise is a BOY!!!

...Who woulda figured?

Completed Mushroom

2008-10-04T09:17:00.003-05:00

Finially! I finished building the mushroom. I am really pumped about how well it turned out. It supports my weight just fine. Take a look at the pics. Let me know what you think!

By the way... Gameday is at Vandy today... Who woulda thought...

Circles... not going so well...

2008-10-02T12:26:00.003-05:00

Help me figure out what I am doing wrong. These things are much harder than I thought.

Leave me some feedback and help me identify the problem areas in my attempts. Thanks.

Too Good to be True!

2008-10-02T11:02:00.002-05:00

I was brousing ebay the other day and came across a listing of a "lot" of assorted gymnastics equipment. Long story short, I placed a bid, won and now am the proud new owner of a pommel horse and two sets of parallel bars. The beauty of it is I only spent $135.18! Now my only problem is that there is no longer any room in the garage to park. Needless to say my wife isn't as excited as I am. Here are some pictures of the new equipment. I left one set of p-bars out because well, I haven't got the room for them. If any one is interested in purchasing them let me know!

Mushroom Construction

2008-09-28T22:04:00.002-05:00

Okay, mushrooms are apparently very hard to come by in the used market. Since I am not mister money bags I decided to take on the task of building one rather than forking out $250+ for a new one. Here's how it went...

I went to Lowes and asked one of the guys working in "electrical" what they did with the empty cable spools when all of the product was off of them. He said, "Shoot... we throw 'em out." Since they had one with about six feet of cable left on it I convinced him to let me take it which he did.

Once I got it home I took a 2X4 that I had in the garage and cut it into pieces that would fit between the two sections of plywood. I nailed them in place and tested the stability of the not quite finished product. It is very sturdy and will support my weight effortlessly.

Next, I had to figure out a way to create a mound on the top of the base that would allow me to add padding. So I purchased a piece of plywood from Lowes and cut 3 separate circles with a jig saw that are each 5 inches in diameter smaller than each other and attached them to the base with wood screws. Here is a picture of what it looks like before the padding and vinyl.

I will add more pictures tomorrow of the finished product... assuming I am able to finish!

Let me know what you think.

Where to Buy...

2008-09-21T19:33:00.002-05:00

I want to buy a mushroom. I have found them all over the internet, but I don't have $250 to drop on one. If anyone has any ideas let me know! I'm thinking about making one, but am unsure of the best way to go about it.

Let me know.

New Exercise

2008-09-11T12:37:00.004-05:00

Well as promised here is a new video of an extremely taxing straight-arm leverage exercise that I have been utilizing. It is very rough on your elbows, so before attempting I would suggest a through warm up and stretching routine.

The video is a quick demonstration of how to do it as well as how positioning your feet on an elevated surface can greatly increase the difficulty. Let me know what you think.

Peace.

Time off.

2008-09-10T22:12:00.004-05:00

I know... I know... It's been a while since I updated the site. I had some techical problems (mother board went bad). Anyway, I am back up and running so I though I would throw down a new post.

A buddy and I went to a pretty sweet spot up in Locust Fork the other day. The cool thing about nature is it is a great place to both chill and train. We jumped off some rocks and waterfalls then did some rock pull ups. Not a bad training day. I am a big advocate of enjoying how I train. If I don't enjoy it I don't do it. It's just that simple.

I may post on a killer exercise I just discovered tomorrow. Check back there may be a new video.

By the way, I would love some feedback on the site. I want to make sure those who visit are interested in what I post.

Holla.

What's New

2008-07-22T10:21:00.002-05:00

Well I took some time off for a cruise to the Bahamas with the family. Needless to say, it was great! The problem is I couldn't say no to the food. I ate like a monster... Before we left I got a set of parallel bars. However, they are not the conventional parallel bars you're probably thinking of. When I started looking for a set I quickly realized that they are extremely expensive. So I saved about $1300 bucks and bought two $100 dollar a-frame metal swing sets. They work perfectly and support my weight effortlessly. I will be posting on the exercises that I am working on soon.

I need your help.

2008-06-08T21:00:00.002-05:00

I seem to have plateaued. I am working to bust through it, but am having trouble. I am not sure if I am training correctly. Let me know what you think. I usually workout 2 days on 1 day off.

Here is what it looks like:

Day1: Upper push.

Mil press 4x
Weighted dips 4x
Upright rows 3x
straight body skin the cats 3x

Lower Push.
Squats 4x

Day 2 Upper pull.
Weighted Chin ups 4x
Assisted one arm chins 3x each arm
Body rows on rings 3x
Front lever holds 30 sec total time

Lower pull.
Dead lifts 3x

Day 3 OFF

Day 4 Upper push
HSPU Parallettes 3x
Lat raise 3x
Back levers 3x
Straight arm lowering 4x (Arms extended straight lowering body to the rear.)
parallel bar swings 5x

What do you think. My goals are to greatly increase my total body functional strength through all planes for pushing, pulling and rotating. As well as building the elite male gymnast physique.

Help me tweak this to obtain those goals. I do not have access to a gym. I have a squat cage w/ pull up bar, 300lbs w/bar, parallettes, rings.

Thanks!

Busted Finger

2008-05-29T20:58:00.002-05:00

Well, this week has been a bad week for training. I was at the beach for a few days and then after a great push workout I smashed my pinky finger in the car door... ouch. I am having trouble supporting my weight on that hand, so I am forced to take a few more days off. As soon as I recover I'll be posting on press handstands. I seem to be making pretty good progress.

Parallette Work

2008-05-09T19:04:00.004-05:00

Somehow I got away from training on the parallettes. I have just recently picked them back up and can definitely tell that it has been a while. Here is a short video of a quick BASIC routine I use to increase holding strength and flexability.

Not very impressive, but it has been effective in helping me increase the range of motion in my shoulders as well as helping me build strength in my shoulder girdle.

I am working on my straddle planche push ups. I am trying to keep my body completely parallel with the ground. This is pretty difficult considering the amount of leverage working against you.

More to come... stay tuned...

Trying to keep up.

2008-04-29T21:54:00.003-05:00

Well, I have been working on developing more strength on the rings especially in maneuvering my body through different positions while maintaining decent to semi-decent form. One skill in particular that I have been working is part of a simple routine. It consists of starting from a hanging position with a false grip into a muscle up to support. From here I do a forward roll to support which is essentially another muscle up. I do this as many times in a row as my body will allow for each set.

This is particularly difficult especially if you are week in the area of muscle ups. I will post a video as soon as I get one together. In the mean time give it a try! Coach Chris Sommer wrote a great article that I came across today that gives some great detail to how this is done his routine includes more skill and strength than mine as it contains more movements. Take a look at his article! When it comes to gymnastics strength training Coach Sommer wrote the book! http://gymnasticbodies.com/forum/viewtopic.php?t=620

Whats New

2008-04-27T17:43:00.002-05:00

Right now I am working heavily on my front and back levers, adding more weight to my chins and increasing my overall shoulder strength. I have not worked my legs in forever. I need to get back in gear with my leg work. I will post my specific goals later. Check back!

Weighted Chin Ups

2008-04-27T17:30:00.002-05:00

Chin ups are an absolute must for building pulling strength and power and for the development of the back.

It is important to progressively add weight to ensure that you are providing sufficient resistance to your muscles. You will want to use a weight that will allow you no more than 7-10 reps per set.

As for grip I prefer to vary the width of the grip so that all sections of your back muscles will be trained. I also prefer to have my palms face me. This is so that the biceps are stimulated as well.

Give it a try and let me know how it works out.

Handstand Push Ups

2008-03-11T10:05:00.004-05:00

Handstand Push Ups (HSPU) are another essential skill that must be a part of any gymnastics conditioning program. HSPU are extremely effective in the development of shoulder, triceps and chest strength. Before attempting these babies it is important that you are able to hold an unassisted handstand for at least 10 to 15 seconds.

Start by using a wall to assist you in maintaining your balance as you move through the range of motion.

Face away from the wall and place your hands on the ground in front of you. Raise your feet and walk them up the wall until you are in the handstand position. From here you want to work to maintain your balance as you begin the pressing movement. Work hard to use the wall as minimally as possible. This is strictly to train your balance. Once you develop the required strength and balance you will be able to do them with out the wall.

Good luck and train hard. I hope this video helps give you an image of what they look like.

Executing The "Muscle-Up"

2008-03-10T12:43:00.006-05:00

The muscle up is an intense, complete upper body exercise that is crucial to developing a strong base from which all other ring strength skills will be built upon.

The starting position is dependent upon the use of the correct grip. When preforming a muscle up a false grip must be used. See picture. This is accomplished by flexing the forearm with the wrist turned in.

Yes, if you aren't used to this grip variation it will be awkward and uncomfortable until you get used to it. Be persistent. You will get it!

The next step is to become proficient in performing pull ups from this false grip. Once you can successfully perform several false grip pull ups and several ring dips it will be time to work on the transition between the two.

At first you will probably need to swing your body to get all the way through the transition, BUT do rely on that. The goal is to do this under control. Use strength, not momentum.

As you pull your body up in the pull upkeep your arms close together and pull them to your chest. Then quickly roll your shoulders over your grip. From here it is easy... just finish the dip...

A bit shaky, I know, but this was filmed at the end of my workout... yeah yeah... excuses excuses.

Also, check out Jim Bathurst's website, www.beastskills.com. He has some of the best tutorials I have seen!

I hope this tutorial helps. Leave some feedback.

Gymnastics Strength

2008-03-09T23:25:00.000-05:00

Ok this is the hub for gymnastics strength. Questions, comments, tips and advice. It will all be here. This site will be dedicated to providing gymnastics enthusiasts a platform with which to discuss what they are doing, what is working for them, routines, plans, help, pictures, etc.

Please treat this blog as if your mother and grandmother read every word you type. Inappropriate dialog with be removed as soon as possible.

Thanks for your help in creating a network where we can all share and learn from each other!