Men Basics

[Javeen]

I’m a level 8 gymnast, about the worst of the best in region 2. I have 2 problems. My problem: I am weak and inflexible, which are both things a gymnast must be. I need to practice flexibility more, but as for strength, I don’t know. I do an hour of strength at practice every day, and am eating a ton of good protein. But no matter how much eating and strength I do, my wrists and ankles still look like twigs, and I may get a little stronger but I don’t gain any sturdiness or muscle mass. This is my biggest detriment in gymnastics, as it causes tons of pain on everything I do. Please heep me..

 

[Dahlialover]

I’m a level 8 gymnast, about the worst of the best in region 2. I have 2 problems. My problem: I am weak and inflexible, which are both things a gymnast must be. I need to practice flexibility more, but as for strength, I don’t know. I do an hour of strength at practice every day, and am eating a ton of good protein. But no matter how much eating and strength I do, my wrists and ankles still look like twigs, and I may get a little stronger but I don’t gain any sturdiness or muscle mass. This is my biggest detriment in gymnastics, as it causes tons of pain on everything I do. Please heep me..

Muscle mass isn’t a good way to judge strength and big muscles are not essential for gymnastics success. Have you ever seen The video from Khoi Young where he said that “my parents put me in gymnastics because I told them that I wanted big muscles…. I’m still waiting for the big muscles.” There are plenty of 60lb 6e boys who are better than most level 8s. The ability to put on muscle mass has a lot to do with genetics and hormones and that’s not something you can control. I recommend that you let go of that excuse and focus on things you can control.

Nutrition is a big thing you can control. You mention eating a lot of protein but are you eating enough calories? It takes a lot of calories to sustain a growing gymnast. Be sure you are eating enough nutritious foods.

Flexibility is definitely Something you can change. You need to work on it every single day. If you are watching Tv, sit in the floor and stretch. Work on your toe point. You might also try to do a visit with a gymnastics PT or a flexibility coach who could give you a clear program of exercises to fix your issues. There is a PT who specializes in men’s gymnastics in WA and she visits several gyms. I can give you her info if you are in the neighborhood.

The other thing that you can work on is handstands. Get a set of paralettes and work your press handstands. Check out YouTube videos about improving your handstand. There are some really good ones. Take pictures of your handstand and see if you are aligned correctly. So many deductions in men’s gymnastics come from having a poor handstand. You don’t need to change your body one bit to fix your handstand.

Also, consider whether you are practicing like you plan to compete. For instance, are you lazy about keeping your legs straight and toes pointed during practice? Do you cast handstand with a massive arch when you are practicing high bar? Do you always try to stick your landings? You can change these things.

The other thing to keep in mind is that, if you keep working, you will get stronger and you will get better. It’s going to take time but it’ll happen. Trust that your efforts will be rewarded in time.

Good luck!