General Programming: Next 12 Weeks

That was a fun cycle!  12 Weeks of improving and challenging our gymnastics movements and 12 weeks of improving our 'fast lifts'.  We saw amazing achievements and amazing gains.  Let's get ready for our next cycle! 

The next 12 weeks will focus on bringing back some of the 'slow lifts' to improve our general strength levels, BUT this time we don't want to lose the speed and power we developed from this last 12 week cycle.  So, don't worry, we aren't losing the 'fast lifts' from our dedicated strength work. 

  1. We are going to build strength, but maintain our power.  We are going to bring back our focus on the back squat, shoulder press, and deadlift.  BUT maintain the power clean and full clean.  This will help our strength development because we will be working on heavier weights.  The maintenance of the clean and power clean will be essential in developing strength that can be applied explosively.   
  2. We are going to take our new found shoulder stability and strength from all our handstand walking drills and apply it to handstand push ups.  Free standing handstand push ups require a great deal of control and strength as our balance has to adjust constantly from the headstand position to the free standing handstand.  We will build them from the wall and make our way to the middle of the room!
  3. We learned the basics of stability on the rings and developing strength in the push and pull of the muscle upWe will focus on developing strength in the transition of the muscle up and learning to string together multiple STRICT muscle ups.   
  4. We are introducing basic tumbling skills, like the forward roll and the backward roll.  These are essential human movements that are overlooked.  They teach us the very important skill of falling.  They teach us agility, coordination and balance.  And don't worry, eventually you want get dizzy. 

 

Monday, September 12, 2016 - Back Squat

Tuesday, September 13, 2016 - SKILL: Tumbling

Wednesday, September 14, 2016 - Deadlift

Thursday, September 15, 2016 - Shoulder Press

Friday, September 16, 2016 - SKILL: Rings

Saturday, September 17, 2016 - BENCHMARK

Sunday, September 18, 2016 - Back Squat

Monday, September 19, 2016 - SKILL: Handstand

Tuesday, September 20, 2016 - Clean

Wednesday, September 21, 2016 - SKILL: Tumbling

Thursday, September 22, 2016 - Shoulder Press

Friday, September 23, 2016 - Back Squat

Saturday, September 24, 2016 - SKILL: Rings

Sunday, September 25, 2016 - BENCHMARK

Monday, September 26, 2016 - Deadlift

Tuesday, September 27, 2016 - SKILL: Handstand

Wednesday, September 28, 2016 - Shoulder Press

Thursday, September 29, 2016 - Back Squat

Friday, September 30, 2016 - SKILL: Tumbling

Saturday, October 1, 2016 - BENCHMARK

Sunday, October 2, 2016 - Clean

Monday, October 3, 2016 - SKILL: Ring

Tuesday, October 4, 2016 - Shoulder Press

Wednesday, October 5, 2016 - SKILL: Handstand

Thursday, October 6, 2016 - Back Squat

Friday, October 7, 2016 - Clean

Saturday, October 8, 2016 - SKILL: Tumbling

Sunday, October 9, 2016 - Benchmark

Monday, October 10, 2016 - Shoulder Press

Tuesday, October 11, 2016 - SKILL: Rings

Wednesday, October 12, 2016 - Back Squat

Thursday, October 13, 2016 - Deadlift

Friday, October 14, 2016 - SKILL: Handstand

Saturday, October 15, 2016 - BENCHMARK

Sunday, October 16, 2016 - Shoulder Press

Monday, October 17, 2016 - SKILL: Tumbling

Tuesday, October 18, 2016 - Back Squat

Wednesday, October 19, 2016 - SKILL: Rings

Thursday, October 20, 2016 - Deadlift

Friday, October 21, 2016 - Shoulder Press

Saturday, October 22, 2016 - SKILL: Handstand

Sunday, October 23, 2016 - Benchmark

Monday, October 24, 2016 - Back Squat

Tuesday, October 25, 2016 - SKILL: Tumbling

Wednesday, October 26, 2016 - Clean

Thursday, October 27, 2016 - Shoulder Press

Friday, October 28, 2016 - SKILL: Rings

Saturday, October 29, 2016 - Benchmark

Sunday, October 30, 2016 - Back Squat

Monday, October 31, 2016 - SKILL: Handstand

Tuesday, November 1, 2016 - Deadlift

Wednesday, November 2, 2016 - SKILL: Tumbling

Thursday, November 3, 2016 - Shoulder Press

Friday, November 4, 2016 - Back Squat

Saturday, November 5, 2016 - SKILL: Rings

Sunday, November 6, 2016 -  BENCHMARK

Monday, November 7, 2016 - Deadlift

Tuesday, November 8, 2016 - SKILL: Handstand

Wednesday, November 9, 2016 - Shoulder Press

Thursday, November 10, 2016 - Back Squat

Friday, November 11, 2016 - SKILL: Tumbling

Saturday, November 12, 2016 - BENCHMARK

Sunday, November 13, 2016 - Clean

Monday, November 14, 2016 - SKILL: Rings

Tuesday, November 15, 2016 - Shoulder Press

Wednesday, November 16, 2016 - SKILL: Handstand

Thursday, November 17, 2016 - Back Squat

Friday, November 18, 2016 - Deadlift

Saturday, November 19, 2016 - SKILL: Tumbling

Sunday, November 20, 2016 - BENCHMARK

Monday, November 21, 2016 - Shoulder Press

Tuesday, November 22, 2016 - SKILL: Rings

Wednesday, November 23, 2016 - Back Squat

Thursday, November 24, 2016 - THANKSGIVING

Friday, November 25, 2016 - SKILL: Handstand

Saturday, November 26, 2016 - BENCHMARK

Sunday, November 27, 2016 - TEST: Shoulder Press

Monday, November 28, 2016- TEST: Tumbling

Tuesday, November 29, 2016 - TEST: Back Squat

Wednesday, November 30, 2016 - TEST: Rings

Thursday, December 1, 2016 - TEST: Deadlift

Friday, December 2, 2016 - BENCHMARK

Saturday, December 3, 2016 - TEST: Handstand

Sunday, December 4, 2016 - BENCHMARK

Kurt Roderick