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CONDITIONING FOR GYMNASTICS

GYMNASTICS BC. STRENGTH AND. CONDITIONING FOR. GYMNASTICS . Heather Ramsbottom BSc., BEd., BPHE, Former Gymnast Owner, Performance Institute Contributions from Steve Ramsbottom, BHK, CSCS. 0. Table of Contents Introduction and How to Use This Manual ..page 3. Strength and CONDITIONING Goals 2019/2020 ..page 4. Overview of Annual GYMNASTICS Strength and CONDITIONING Periodization and Phases ..page 5. APPENDIX 1. Dynamic Warm-up How To ..page 6. APPENDIX 2. Assessment ..page 13. Explanation of the 2 Assessment Parts o GYMNASTICS Specific ROM Screen o Performance Based GYMNASTICS Functional Tool Assessment Sheet APPENDIX 3 .. page 18. Self-Mobility/Stretch Complexes and Performance Complexes APPENDIX 4 ..page 23. Energy Systems/Work Capacity Training APPENDIX 5 .. page 33. Annual Periodization Explanation of each phase and workout content within the Excel spreadsheets How to taper for specific competitions APPENDIX 6 .. page 44. Annual Periodization Excel Spreadsheets 4 weeks of Day 1 and Day 2 Strength Workouts for every month of the GYMNASTICS year running from June to May Room to record Energy Systems/Work Capacity Training notes on Excel spreadsheets Room to record notes on athletes' individual mobility and GYMNASTICS specific performance complexes on Excel spreadsheets APPENDIX 7.

This manual is meant to replace the Strength and Conditioning for Gymnastics manual originally created in 2010 (and updated in 2013). Specific improvements include: a) a comprehensive and gymnastics specific warm-up; b) a recommended assessment protocol to be performed annually, for post

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