A week you can actually repeat
for Gymnastics.

Place the hard work

Two general strength sessions, coached skills and easier movement days.

A repeatable structure

Day 1: strength from the main workout. Day 2: technical practice or easy aerobic work. Day 3: controlled conditioning. Day 4: second strength workout. Keep an easier day after your most demanding play day. Use conditioning that leaves quality for technical practice.

Adjust the dial

When practices or matches rise, reduce gym sets before dropping the habit entirely. Avoid forcing end range or accumulating impacts without recovery.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Incline push-up

Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.

FULL TECHNIQUE GUIDE ↗

Assisted pull-up

Lats, rhomboids, mid-back and biceps. Use enough assistance to move smoothly through your range.

FULL TECHNIQUE GUIDE ↗

Supported split squat

Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two general strength sessions, coached skills and easier movement days. Use conditioning that leaves quality for technical practice.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Inversions, tumbling and apparatus work require qualified supervision and progressions. Avoid forcing end range or accumulating impacts without recovery.