E
estella
I am a student in sports science and every student in my group had to pick one sport and make a portfolio on the specific strength training needed. Then we have to make a workout plan for a "model athelete" we chose. I chose a normal L7 athlete which needs to keep up to his strength skills in order to perform good.
I would appreciate if you have a look at this plan and answer my questions below.
pushing:
max strength: 5x5 Handstand push-ups
endurance: 50 push-ups (elbow close to body)
20 diamnond push-ups
20 wide push-ups
pulling:
max strength: 5x3 L-pull-ups
endurance: 10 pull-ups
active compression:
max strength: 5x5 90° leg lifts
endurance: 20 full leg lifts
passive compression:
max strength: 5x3 secs V-Sit
endurance: 60 secs L-Sit
open abs:
max strength: 5x5 V-Hang to inverted hand
endurance: 100 hollow body rocks
obliques:
max strength: 5x3 around the world in each direction
endurance: 100 windshield wipers lying on floow
back/glute/hamstrings:
max strength: 5x5 arch ups with 10 lbs on arms and legs
endurance: 100 arch rocks
quadriceps:
max strength: 5x5 single leg squats
endurance: 100 free squats
calves/shins:
100 heel and toe raises
handstand:
max strength: 20 sec free handstand
endurance: 3 min wall handstand with great form
in between the plan, they should throw 10 straddle press handstands and 10 standing pike presses, as much in a row as possible.
This workout is done 3 times a week. Twice the "max strength" and once the" endurance".
1) Is this a good plan? Does it hit all necessary muscle groups for gymnastics?
2) What about the max strength and endurance stuff? Is it stupid? What should a gymnast train for? Is the plan I made good with twice max strength and once endurance? Any suggestions?
I would appreciate if you have a look at this plan and answer my questions below.
pushing:
max strength: 5x5 Handstand push-ups
endurance: 50 push-ups (elbow close to body)
20 diamnond push-ups
20 wide push-ups
pulling:
max strength: 5x3 L-pull-ups
endurance: 10 pull-ups
active compression:
max strength: 5x5 90° leg lifts
endurance: 20 full leg lifts
passive compression:
max strength: 5x3 secs V-Sit
endurance: 60 secs L-Sit
open abs:
max strength: 5x5 V-Hang to inverted hand
endurance: 100 hollow body rocks
obliques:
max strength: 5x3 around the world in each direction
endurance: 100 windshield wipers lying on floow
back/glute/hamstrings:
max strength: 5x5 arch ups with 10 lbs on arms and legs
endurance: 100 arch rocks
quadriceps:
max strength: 5x5 single leg squats
endurance: 100 free squats
calves/shins:
100 heel and toe raises
handstand:
max strength: 20 sec free handstand
endurance: 3 min wall handstand with great form
in between the plan, they should throw 10 straddle press handstands and 10 standing pike presses, as much in a row as possible.
This workout is done 3 times a week. Twice the "max strength" and once the" endurance".
1) Is this a good plan? Does it hit all necessary muscle groups for gymnastics?
2) What about the max strength and endurance stuff? Is it stupid? What should a gymnast train for? Is the plan I made good with twice max strength and once endurance? Any suggestions?
