Gymnastic Capacity Training
In CrossFit I have always found gymnastic ability of athletes to be the largest separator amongst the field in a competitive setting. To be even more specific it's the athletes ability to display capacity in these gymnastic movements. CrossFit workouts that require high volumes of high skilled gymnastic movements to be performed always show who has spent the time putting in the work on them.
To be able to display the ability to perform high volumes of high skilled gymnastic movements, there are many factors that are involved. The most crucial part that this program does not touch on is you must have strict movement/muscular strength to perform these movements at high volumes without getting injured. Secondly, you must be technically sound and efficient at these movements, so that you are not wasting energy when performing them and taxing yourself so much that you cannot perform the other parts of the workout. Lastly, a part that i think many people overlook, I think you need to have a good understanding of your outer limit ability. This will help you to decide how you will approach workouts based on your knowledge of what you are capable of from past training.
The four phase program I have provided below will prepare you for the high volumes of gymnastic movements that are a regular part of the CrossFit competitive world. Below I will touch on the purpose of each phase and why they are ordered the way they are.
In CrossFit I have always found gymnastic ability of athletes to be the largest separator amongst the field in a competitive setting. To be even more specific it's the athletes ability to display capacity in these gymnastic movements. CrossFit workouts that require high volumes of high skilled gymnastic movements to be performed always show who has spent the time putting in the work on them.
To be able to display the ability to perform high volumes of high skilled gymnastic movements, there are many factors that are involved. The most crucial part that this program does not touch on is you must have strict movement/muscular strength to perform these movements at high volumes without getting injured. Secondly, you must be technically sound and efficient at these movements, so that you are not wasting energy when performing them and taxing yourself so much that you cannot perform the other parts of the workout. Lastly, a part that i think many people overlook, I think you need to have a good understanding of your outer limit ability. This will help you to decide how you will approach workouts based on your knowledge of what you are capable of from past training.
The four phase program I have provided below will prepare you for the high volumes of gymnastic movements that are a regular part of the CrossFit competitive world. Below I will touch on the purpose of each phase and why they are ordered the way they are.
Phase 1
The purpose of this phase is to give athletes the opportunity to understand there capabilities in gymnastic movements. It will give you an understanding of how big of sets you can hit unbroken under fatigue for an extended period of time. This phase can be repeated once the program is finished as measurement of improvement.
The purpose of this phase is to give athletes the opportunity to understand there capabilities in gymnastic movements. It will give you an understanding of how big of sets you can hit unbroken under fatigue for an extended period of time. This phase can be repeated once the program is finished as measurement of improvement.
| GYMNASTIC CAPACITY PROTOCOL SAMPLE (Phase 1- 2 day/ 4 week) |
Phase 2
The purpose of this phase is to allow athletes to explore different rep scheme options based on their ability, so they can figure out which one allows them the to accumulate the most reps of many short intervals. The stimulus is similar to a CrossFit workout that will require athletes to perform many low to moderate rep sets of gymnastic movements.
The purpose of this phase is to allow athletes to explore different rep scheme options based on their ability, so they can figure out which one allows them the to accumulate the most reps of many short intervals. The stimulus is similar to a CrossFit workout that will require athletes to perform many low to moderate rep sets of gymnastic movements.
Phase 3
The purpose of this phase is to build of the previous phase, it requires athletes to stick with one given rep scheme and utilize it through out the entire interval. The longer intervals during this phase will create the stimulus of a CrossFit workout that requires many large sets of gymnastic movements to be performed in one workout.
The purpose of this phase is to build of the previous phase, it requires athletes to stick with one given rep scheme and utilize it through out the entire interval. The longer intervals during this phase will create the stimulus of a CrossFit workout that requires many large sets of gymnastic movements to be performed in one workout.
Phase 4
This last phase is intended to test the athletes gymnastic ability over longer time domains and how fast they can recover during the rest intervals. The stimulus of this phase is similar to performing very large sets of gymnastic movements (50-100) and will help you develop the robustness to recover from them and be prepared to train hard again the next day.
This last phase is intended to test the athletes gymnastic ability over longer time domains and how fast they can recover during the rest intervals. The stimulus of this phase is similar to performing very large sets of gymnastic movements (50-100) and will help you develop the robustness to recover from them and be prepared to train hard again the next day.
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GYMNASTIC CAPACITY PROTOCOL
GYMNASTIC CAPACITY PROTOCOL