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14 Jan - 6th March Tuesdays & Thursdays at 1730
Price :
£80 non member price
£60 member price
What is Calisthenics?
Calisthenics is a strength training method that uses body weight as resistance.
Frequency: 2 x Week
Goals:
- Increase athletes bodyweight strength & Control
- Increase Strength these areas:
- Upper Body pull & Pushing
- Lower Body Unilateral Strength & Stability
- Core
Good for:
- Beginner/Intermediate athletes who want to improve in basic gymnastics strength like pull ups & Push ups
- Athletes who lack core strength and midline stability
- Athletes who want to increase their strength and stability for more complex and dynamic gymnastic movements.
Structure:
This focus cycle will be split into 4 Blocks:
- Weeks 1 & 2: T empo Work
- Weeks 3 & 4: Intensity Work
- Weeks 5 & 6: Volume Work
- Weeks 7 & 8: Skill Specific Work
Levels:
Workouts will have 3 Levels: Level 1, Level 2 & Level 3. 1 Being the beginner version 3 being the most advanced.
Workouts will look like this:
Level 1
3-5 sets
3 Band Assisted T empo Strict Pull ups
6 Tempo Supinated Ring Rows
15-20 Seconds Dead Hang Hold
Rest 2:00
Level 2
3-5 sets
6-8 Band Assisted T empo Strict Pull ups
12 T empo Supinated Ring Rows
30 sec Dead Hang Hold
Rest 2:00
Level 3
5 Sets
6-8 T empo Strict Pull ups
12 T empo Supinated Ring Rows
30 sec Dead Hang Hold
Rest 2:00
Tempo work:
The tempo work is about making every rep slow and controlled in order to increase our athletes time under tension.
Tempos will include pauses in key positions to help athletes increase their strength.
Example Tempo work:
5 X 6-12 Tempo Push ups, 5.3.X.1
This means athletes will perform 5 sets of 6-12 Push ups, going down to the ground in 5 seconds, holding the bottom
position for 3 seconds, pressing up as fast as possible and waiting 1 second before moving onto their next
Intensity work:
The Intensity block will have athletes looking to find and push their limits to identify their threshold. This will be done
with both max efforts in reps and in holds.
Example Intensity work:
4 x Max Reps Strict pull ups, rest 3:00. Use band if needed, minimum reps is 6
Athletes will perform 4 sets of their absolute max reps going to failure. When they cannot perform reps any more, they
will rest 3 minutes and repeat. Modifications and substitutions will be provided for different levels.
Volume Work:
The volume block will be about accumulating lots of reps in a controlled way to help promote strength endurance.
Example of Volume work:
Band Assisted Push ups: 5 x 20. Use bands to help get you 25 push ups without breaking.
Here, athletes will use assistance in order to hit the required number of reps per set. When we accumulate volume like
this, it will feel easy in the first set most likely but the subsequent sets will get harder. In the volume block, it is
important to be on the conservative side in terms of effort.
Skill Specific Work:
The Skill Specific work bloc will include movements or strength work that is specific to certain skills we have in our
regular Class program. Skills such as Handstand push ups or Pistols or Ring dips.
Example of Skill specific work:
Handstand Push up: T empo Deficit Pike Handstand Push ups: 5 sets of 5-7 reps, 5.3.X.1
In this example, we’re using the pike position to overload the shoulders and using a deficit to increase the range of
motion. The tempo descent will be over 5 seconds, they’ll hold the bottom position for 3 seconds then push up hard
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Event Venue & Nearby Stays
51c Church Street, Banbridge, 47 Church Street, Banbridge, BT32 4, United Kingdom,Banbridge, Craigavon
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