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Innerfight Gymnastics Class Programming

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Innerfight Gymnastics Class Programming By André Houdet INNERFIGHT GYMNASTICS CLASS PROGRAMMING Thank you for downloading the gymnastics program that I have been using for our weekly gymnastics class here at Innerfight over the past 5 months. I’ve found that having a well-structured program has helped my clients improve a lot both because of the context of the program itself, but maybe even more so because I was able to explain them the intention behind the program. I shared the intention of each session and made sure that everyone understood “how” and “why” the block were set up like they were. I’m by no means a former gymnasts or gymnastics specialty coach, but I’m passionate about perfecting and understanding movement which I think is key in order to become a great coach. I’ve tried to gather knowledge from different sources (Podcast with Christopher Summer – Founder of Gymnastics Bodies. Podcast with Carl Paoli – Founder of Free Style Connection), I’ve completed the CF gymnastics course and I’ve been fortunate to be coached by a former Cirque de Solei gymnast, former US national team gymnast and also by a former top UK gymnastic athlete and coach. Below program is just a simple 1 session a week gymnastics program that you can use as inspiration to your own training, clients programming or general class programming. Marco overview: BLOCK 1 (13 WEEKS) ~The goal of this block is to build a strong foundation/base. This will be achieved through static & strict work mainly. The goal of this block is to work towards improving the strict standards of the IF zones sheet. There will be an official test week to start and finish off with that the coach will keep track in order to measure progress. (This block will mainly be built using strict work, but we will incorporate certain kipping movements under controlled and progressive circumstances) (W1,W2, W12 and W13 are mainly testing/retesting weeks, including strength work. W3-W11 are all 100% focused on building a strong base in order to improve scores during retest. W12-W13 also work as “transition weeks” into the new block where kipping and skill work is the main focus) BLOCK 2 (9 WEEKS) ~The goal of this block is to work on kipping and more high skill elements now that a solid base has been built in the prior block lasting 3 months. The goal of this block is to work towards improving the kipping/high skill standards of the IF zones sheet. There will be an official test week to start and finish off with that the coach will keep track in order to measure progress. (This block will mainly be built working on skill stuff, but we will continuously incorporate strict gymnastics movement as they are still fundamentally the most important here.) INSTAGRAM: @ANDREHOUDET FACEBOOK: FACEBOOK.COM/ANDRE.PHILIPPE.BROE.HOUDET 1 WEBSITE: ANDREHOUDET.COM YOUTUBE: YOUTUBE.COM/C/ANDREHOUDET By André Houdet WEEK 1 (BLOCK 1) *Zone TEST (Max strict ring dips + Max strict pull ups +Max strict C2B) *Present clients to this 12-week block and explain the “why” behind it in order to make them buy into the program and to understand the intention: ~The goal of this block is to build a strong foundation/base. This will be achieved through static & strict work mainly. You always need to master the basics before you can move on to all the advanced movements. I believe that you need to “Earn your right” to perform advanced movements and especially under intensity. The amount of injuries in the sport of CrossFit is growing due to the lack of basic strength, movement and body control. The next 12 weeks we will build the foundation you need in order to unlock the more skilled stuff further down the road. (Regardless of where you are as an athlete, this phase will be beneficial to you.) A. Warm up/Movement prep 3 rounds for quality: A1. Scapular work. Wall slides banded x 10 reps. A2. Dynamic/Static pulling. Single arm rope pull up x 10 each arm. A3. Dynamic/Static pushing. Mountain climbers x 30 alt. B. Mix of pulling & Pushing strength (Static and Dynamic) B1. Strict pull ups max test (ZT) B2. Strict ring dips max test (ZT) Then, B3. AMRAP 3: REST 1 x 6 (alternating below exercises) (24min) 1: 50ft plate (lat) walk + 5-10 horizontal ring rows 2: 20 shoulder shrugs in HS + 5 bar dips C. Core development & Upperbody accessory 2-3 rounds for quality: C1. Planks. Parallette complex x 3 (1 pass through + 8 dips + 1 pass through) C2. Ring triceps extensions x 10 C3. Banded T-Y-W (10 reps of each using light band) WEEK 2 (BLOCK 1) *Z TEST (Max strict TTB + Max kipping TTB) A. Warm up/Movement prep 3 rounds for quality of: A1. 40 sec Arch hold with PVC in straight arms A2. 20 Banded lat pull down (straight arms using 2 light bands) A3. 30 alt. Dead bug leg extension with KB hold (24-16kg) B. TTB skill and strength work B1. ZT: Max strict TTB B2. ZT: Max kipping TTB B3. EMOM x 9 min: 1: Hollow into L-sit on plates x 10 reps 2: 16 ‘Beat swings’ (Hollow to arch) as tight as possible with a plastic cup/piece of paper in- between feet to emphasize the tightness required for optimal power. 3: 10 Tuck ups + 8 V-ups + 6 Straddle ups INSTAGRAM: @ANDREHOUDET FACEBOOK: FACEBOOK.COM/ANDRE.PHILIPPE.BROE.HOUDET 2 WEBSITE: ANDREHOUDET.COM YOUTUBE: YOUTUBE.COM/C/ANDREHOUDET By André Houdet B2. EMOM x 9 min: 1: 10 x Top of bar/ring dip support hold into L-sit raises 2: 10 x box toe slides / hip raises 3: 20 half GHD sit ups with straight legs C. Upside down skill and strength work C1. 2x 1 wall climb + 10 sec hold (Focus on mechanics of the HS hold) 10 Pike push ups Then, C2. 10 x kick up into HS Then, C3. 2x 1 Kick up against the wall + 10 sec hold 10 pike push ups with hands on DB’s. WEEK 3 (BLOCK 1) A. Warm up/Movement prep 3 rounds for quality: A1. 20 banded straight arm lat pull down A2. 10 wide grip scapular pull ups A3. 1 length of bearcrawl with 10kg plate on back B. Mix of pulling & Pushing strength (Static and Dynamic) B1. 5x5 Ring rows w/ a 5 sec pause in top of rings B2. 5x5 Banded Pull up (banded) w/a 5 sec pause in top of rings B3. 5x5 Ring dips/Bar dips B4. 5x5 Plyometric push ups on plates C. Core development & Upper body C1. 2-3 rounds for quality: 30 sec crab extension hold 30 sec side plank 30 sec “Beast position” (quadruped position with knees of the floor=looks like a static bear crawl) 30 sec side plank WEEK 4 (BLOCK 1) *Z TEST (Max strict HSPU / Max HS hold against wall+ Max Strict push ups) A. Warm up/Movement prep: A1. Wrist and shoulder warm up (Gymnastics wrist conditioning routine) Then, 3 rounds of: 1 wall climb 20 banded face pulls INSTAGRAM: @ANDREHOUDET FACEBOOK: FACEBOOK.COM/ANDRE.PHILIPPE.BROE.HOUDET 3 WEBSITE: ANDREHOUDET.COM YOUTUBE: YOUTUBE.COM/C/ANDREHOUDET By André Houdet 10 incline bench prone plate rotate and press (2x1-2,5kg plates) B. Upside down skill and strength work B1. 5 rounds of: 1 kick up into HS against the wall + 10 sec hold 5-10 Pike push ups with hands on DBs (feet elevated on bench) C. Z-test C1. Max strict HSPU or Max HS hold against wall C2. Max strict push ups (Strict standards. Chest and thighs touching floor at the same time and leaving the floor at the same time. Body line must remain straight from start to finish) D. Free standing HS hold practice 10 x kick up into HS E. AMRAP 1: REST 1 x 3-5 rounds 5 Strict HSPU (add mats under head) or scale down to pike push ups 10 push ups 20 alt mountain climbers (straight legs) F. TTB skill and strength work: F1. Every 30 sec 1-4 TTB x 8 rounds F2. Every 45 sec 3-8 TTB x 6 rounds F3. EMOM x 9-12 min: 1: 20 sec L-sit 2: 15 atomic sit ups 3: 2 dragon flags WEEK 5 (BLOCK 1) A. Warm up/Movement prep 3 rounds for quality: A1. 20 banded straight arm lat pull down A2. 10 wide grip scapulars pull ups A3. 1 length of bear crawl with 10kg plate on back B. Mix of pulling & Pushing strength (Static and Dynamic) B1. EMOM x 9: 1: 20 sec chin over bar hold 2: 5-10 strict C2B/Pull ups/ Pull ups on BB 3: 15 lat pull down B2. EMOM x 9: 1: 20 sec HS hold 2: 5-10 strict ring dips/bar dips/box dips 3: 15-20 banded tricep extensions (Light-moderate band.) C. Upperbody pump: 3 rounds of: 10 ring bicep curls INSTAGRAM: @ANDREHOUDET FACEBOOK: FACEBOOK.COM/ANDRE.PHILIPPE.BROE.HOUDET 4 WEBSITE: ANDREHOUDET.COM YOUTUBE: YOUTUBE.COM/C/ANDREHOUDET By André Houdet 15 tricep push ups D. Core development & Upper body accessory 2-3 rounds for quality: 15 W -banded pulls 10 side plank rotations each side WEEK 6 (BLOCK 1) A.Mobility: A1. 1 round of 45 sec Seated pike fold 45 sec Single leg straddle fold 45 sec Single leg straddle fold other side 45 sec lat stretch on rig B. Movement prep 2 rounds of: A1.
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