Gymnasts workout help

[craizygymlvl7]

guys i rlly wanna get stronger does anyone know
good conditioning challenges gymnast style that are hard thxx

 

[Planched]

Honestly the best way to get stronger is holding stuff (L-sit hollow hold, handstand against wall) for as long as you can. The best way to do this is by setting a goal (3 min for handstand against wall), but if you looking for challenges, you can challenge yourself with Wall-walk sprints, where you walk your feet up a wall into a chest-to-wall handstand and back down to a plank without letting your knees touch the ground and do that as many times as you can.

 

[GymDadWA]

Strength Training and Endurance Training are two different things, what are you trying to accomplish?

Strength = Lifting the heaviest weight possible for a low amount of reps. Think doing one pushup with someone sitting on your back. Strength is built by doing progressive overload and using weights. Think 5 sets of 5 squats with a barbell and the next week 5 sets of squats but with an extra 5lbs of weights, each week the weight is going up.

Endurance = Low weight but as many reps as possible. Think doing 50+ body weight only pushups non-stop. Endurance is built by doing AMRAP (as many reps as possible) with a timer. Think doing as many pushups as you can for one minute, take a one minute break then doing the same thing again. Do this ten times.

Body development is the most effective when you focus on one thing at a time. Your muscles will make adaptations based on the stimulus it is getting, if you try and do everything your muscles won't know what to do and adapt slower.

 

[gymnat83]

Here is a workout I like as an Xcel Platinum, I pick 1-2 muscle groups per non practice day, don’t push yourself too hard before practice
Core: 1 set, no breaks
1 minute hollow rocks
25 v-ups
25 tuck ups
25 straddle ups
30 sec hollow flutters
25 toe-touch crunches (crunches but laying on your back, legs up in pike shape, reach towards toes)
1 minute plank
1 minute plank shoulder taps

Legs: 1 set, no breaks
25 squats
20 squat pops
100 plié pulses
50 calf raises
50 in calf raises (toes pointed in)
50 out calf raises (toes pointed out)
50 toe lifts
50 skaters
15 3 single leg hops to stuck landing for distance

Arms: 1 set no breaks
15 elbows in pushups
15 elbows out pushups
15 normal pushups
15 pike handstand push ups
15 pushups jump to panel mat on each side
1.5 minute handstand
1 minute handstand shrugs