Modified PTTP

PTTP, originally created by Pavel Tsatsouline (his many fine publications and training articles may be found at www.dragondoor.com), is an excellent method for controlling and measuring the intensity of weighted workouts while simultaneously allowing for full athlete recovery. Ample time is given for recovery and, correctly implemented training injuries will be practically non-existent. The major complaint that most have when implementing a PTTP training cycle is the relative ease with which...

Planche

The planche may either be arrived at from a straddle planche or a 1 2 planche. If from the straddle planche, simply bring the legs gradually together. Be diligent to avoid letting the hips pike as you bring the legs together. From the 1 2 planche, slowly extend the knees toward a straight body position. Once again, do not allow the hips to pike during the extension. Many will find that the lower back is the weak link in extending the legs during any of the more advanced planche variations...

Deck Squats jumping for distance height

Use the same box arrangement as for the jumping deck squat for height the use of the box will add an element of measurement to the height of your jump and help to keep your level of effort honest and consistent. In addition, you will now adjust your distance from the box so that there is a distance element as well as a height element. In my opinion, it is important to prepare the surface of your box carefully when you are combining distance and height into a single jump. If you are short on...

Table of Contents

General Information Tools of the Trade Basic Gymnastics Terminology The Selection of These Exercises Handstands & Press Handstands Straddle L Manna Back Lever Front Lever Planche Upper Body Pressing Fundamental Bodyweight Exercises Push-up Variations Dip Variations HSPU Variations Multi-plane Pressing Variations Upper Body Pulling Row Variations Pull-up Variations Curl Variations Multi-plane Pulling Variations Combined Pull Press Muscle-up Variations Other CPP Variations Single Leg Squat...

Gymnastics Based WOD

On Friday May 21 2004, my athletes did an unusual workout for the GPP (general physical preparation) portion of their conditioning which some of you may be interested in. In the past we have not done any high rep circuit type training and I was curious to see how they would respond to the challenge. After a four hour workout and completing their ring strength training, the GPP assignment was to complete, in 15 minutes, as many rounds as possible of the following 10 muscle-ups followed by 20...

Static Strength Only Training Results

While I generally that recommend static training be regarded as one element of a comprehensive training program, static positions can actually constitute an entire work out in and of themselves in a minimum of time and with maximum results. The following are one man's tremendous results from just three months of static only training. I'm an adventure racer who's trying to find simple ways of increasing his strength without having to go to the gym or gaining too much weight which over a 24-36hr...

Chapter Four

Gymnastically speaking, static strength is the ability to hold or maintain the body motionless in an often mechanically disadvantaged position. L-sits, front levers and planches are all examples of static strength elements. I have found static strength training to be invaluable in building the ligament and tendon strength of the joints, as well as having a profound effect on core strength development. The static exercises help to build amazing strength which quite frankly cannot be developed...

Chapter Three

Strength is the foundation from which all forms of athletic physical expression become possible. In this respect, gymnastics is no different than any other sport. We do, however, have our own specific requirements. In the strength training of my athletes, I am primarily concerned with building two facets of strength maximal and dynamic. The development of gymnastics maximal strength will be a two-tiered process building basic strength is the first step, as well as initially being our main...

The Progressions Planche frog stand

Begin this position by assuming a full squat and placing your hands on the ground directly in front of your feet. By directly, I mean right next to your toes. Arrange yourself so that your knees are resting against your bent elbows. Now gradually lean forward taking your weight both unto your hands and also unto your knees by leaning them on your elbows. Using your knees on your elbows will allow your legs to help your shoulders bear the load of your bodyweight. As you continue leaning forward...