Please Word: Mobility and Basic Data for find out how to finest use this programming might be discovered under Session Three on the backside of this web page.
For full tutorials, click on the motion hyperlink on the backside of every part (if relevant).
Session One
A.
Pistol Squat Progressions –
Possibility 1 –
Each 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Entrance-Weighted Pistol Stability x 5-10 seconds (proper leg)
Interval 2 – Entrance-Weighted Pistol Stability x 5-10 seconds (left leg)
– – – – – – – –
Possibility 2 –
Each 30 seconds for 60 seconds (1 set) of:
Interval 1 – Pistol Squat Stability x 10-15 seconds (proper leg)
Interval 2 – Pistol Squat Stability x 10-15 seconds (left leg)
– – – – – – – –
Adopted by. . .
Possibility 1 –
Each minute, on the minute, for 3 minutes (3 units) of:
Alternating Entrance-Weighted Pistol Squats Negatives x 6 reps @ 41A1
*For those who really feel like you’ll fall backward no matter how a lot weight you maintain, place one thing smooth behind you to land on, and do your finest to take a seat down on it slowly and softly, and to descend utterly to the underside of the squat.
– – – – – – – –
Possibility 2 –
Each minute, on the minute, for 3 minutes (3 units) of:
Alternating Pistol Squat Negatives x 6-8 reps @ 41A1
– – – – – – – –
Adopted by. . .
One set of:
Pike Stretch x 60 seconds
Adopted by. . .
Each 30 seconds, for 3 minutes (3 units) of:
Interval 1 – Pistol Stability Leg Raise x 8 reps (proper leg)
Interval 2 – Pistol Stability Leg Raise x 8 reps (left leg)
*Use a rig submit or different stationary object for steadiness if obligatory. For those who nonetheless have issue lifting your leg, place your backside foot on a field close to a rig submit and raise the straight leg with management as excessive as you possibly can.
Adopted by. . .
Possibility 1 –
For 60 seconds, carry out one set of:
Candle Roll to Pistol Squat Stability x 12 reps (alternate legs)
*If this proves to be tough, strive eradicating your sneakers as that ought to make it simpler to roll to your foot. Whether it is nonetheless tough to roll all the way in which to the pistol place, maintain a dumbbell out in entrance of your while you roll as much as your foot.
– – – – – – – –
Possibility 2 –
For 60 seconds, carry out one set of:
Candlestick Roll to Pistol Squat x 12 reps (alternate legs)
*If this proves to be tough, strive eradicating your sneakers as that ought to make it simpler to roll to your foot. Whether it is nonetheless tough to roll all the way in which to the pistol place, maintain a dumbbell out in entrance of your while you roll as much as your foot.
B.
Pull-Up Progressions –
For 60 seconds, carry out one set of:
Kipping Half Toes-To-Bar x 6-10 reps
*Permit your knees to bend within the loading place as essential to make the half toes-to-bar as simple as potential by way of leg momentum.
Adopted by. . .
Each minute, on the minute, for 4 minutes (2 units) of:
Interval 1 – Lat Insertion Pull-Ups x 6-10 reps
*Please watch full tutorial at finish of part.
Interval 2 – Pull-Up Negatives x 5 reps @ 41A1
*For those who really feel you aren’t in a position to management the damaging all they method to full extension of the arms and scaps, place your ft on a field or the ground to help the descent of the damaging as obligatory.
Adopted by. . .
Each minute, on the minute, for 3 minutes (3 units) of:
Pull-Ups with Scaling Choices x 8 reps @ 1111
*Every set ought to end at :40 seconds. For those who end your first set earlier than :40 seconds make the suitable changes to your second and third units to maintain your tempo correct.
Further data and tutorials –
Lat Insertion Pull-Up Tutorial
Kipping Pull-Up Tutorial
Butterfly 4 Step
The Lazy L Bar Mount
Ranging from a Useless Cling
C.
L-Sit Progressions –
Each 30 seconds, for 3 minutes (2 units) of:
Interval 1 – L-Sit Lifts on Field x 15 seconds (max reps, straight legs)
Interval 2 – Straight Physique Ceiling-Reaching Crunches x 15 seconds (max reps)
Interval 3 – Tuck Rocks x 15 seconds (max reps)
Session Two
A.
Handstand Stroll Progressions –
Possibility 1 –
Each 90 seconds, for six minutes (2 units) of:
Interval 1 – Kick to Handstand on Wall Scaled x 45 seconds effort
*For those who turn out to be fatigued and/or begin dropping confidence, relaxation. You can be extra profitable with this drill in the event you really feel sturdy, protected, and prepared for the work.
Interval 2 – Handstand Marching on Field x 30 seconds effort
– – – – – – – –
Possibility 2 –
Each 90 seconds, for six minutes (2 units) of:
Interval 1 – Kick to Handstand on Wall (with palms turned out) x 60 seconds effort
Interval 2 – Wall-Going through Handstand Marching x 30 seconds effort
– – – – – – – –
Adopted by. . .
Possibility 1 –
Each minute, on the minute, for six minutes (3 units) of:
Interval 1 – Three Quarter Freestanding Handstand x 45 seconds effort
*Try to get the ft to attach with one another when off the ground.
Interval 2 – Finger Presses on Wall x 20 reps
*Don’t permit any bend in your fingers or knuckles. Keep a straight line in your palms from the fingertips to the wrist. This train ought to be felt both close to the wrist, within the forearm towards the elbow, or each places.
– – – – – – – –
Possibility 2 –
Each minute, on the minute, for six minutes (3 units) of:
Interval 1 – Freestanding Handstand Observe x 45 seconds effort
Interval 2 – Finger Presses on Wall x 20 reps
*Don’t permit any bend in your fingers or knuckles. Keep a straight line within the palms from the fingertips to the wrist. This train ought to be felt both close to the wrist, within the forearm towards the elbow, or each places.
– – – – – – – –
Adopted by. . .
For two minutes, carry out one set of:
Donkey Kicks to Wall (3 stage) x max effort (with as a lot management over the motion as potential)
Further data and tutorials –
Breaking Down the Handstand Stroll
Correct Hand Positioning for Handstand Work
Fuel Pedal/Brake Pedal for the Ramp
Rocking Vs. Waddling for Handstand Stroll and Marching
B.
Push-Up Progressions –
Each 30 seconds, for 3 minutes, (3 units) of:
Interval 1 – Incline Push-Ups on 30″ Field x 10 reps
Interval 2 – Hand Plank Shoulder Circles x 8 reps (4 reps every path)
Adopted by. . .
Each 30 seconds, for 3 minutes (3 units) of:
Interval 1 – Hand Plank Shoulder Faucets x 10-20 reps
Interval 2 – Push-Up Unfavourable x 5 reps @ 30A1
Session Three
A.
Rope Climb Progressions –
Each 10 seconds, for 60 seconds (6 units) of:
Rope Cling Maintain x 3-5 seconds
Relaxation 60 seconds, then. . .
Each 10 seconds, for 60 seconds (6 units) of:
Knees-To-Chest Rope Pinch x 2 reps
*These are units of two. Attempt to not contact ft to the ground between reps.
Relaxation 60 seconds, then. . .
Each 20 seconds, for two minutes (6 units) of:
Rope Pinch to Stand x 2 reps (alternating high hand)
*If this can be a weak spot for you, begin sitting on a field to pinch the rope, then arise from the field along with your ft on the rope (as seen within the rope foot maintain video under).
Adopted by. . .
60 seconds of:
Rope Climb Mount x max effort
Adopted by. . .
Each minute, on the minute, for 4 minutes (4 units) of:
Rope Pull-Ups with Ft on Ground x 10 reps
*Alternate which hand is on high every set.
Further data and tutorials –
B.
Bar Muscle-Up Progressions –
Each 30 seconds, for 90 seconds (3 units) of:
Field Soar as much as Entrance Assist on Bar x 4-6 reps
Adopted by. . .
Each 30 seconds, for 90 seconds (3 units) of:
Arch Beneath Bar Soar to Assist x 3-4 reps
Adopted by. . .
Each 30 seconds, for 4 minutes (4 units) of:
Interval 1 – Kipping Knees-To-Chest x 6 reps
Interval 2 – Kipping Again Slide x 6 reps
Adopted by. . .
Each 30 seconds, for two minutes (2 units) of:
Interval 1 – Tuck-Up x 5-10 reps
Interval 2 – V-Up x 5-10 reps
Further data and tutorials –
Unhealthy Cheerleader Soar to Bar
Goal Attain Swing Tutorial
Breaking Down the Bar Muscle-Up
Connecting Bar Muscle-Ups – The Drop
Bar Muscle-Up Suggestions – Knees Up!
Slack is Unhealthy
Ranging from a Useless Cling
________________________________________________________
Basic Data:
Session Period:
Every session, for every degree, is 20 minutes in length if all tools is at hand and the athlete stays on process.
Mixing Ranges:
Every part (half “A”, “B” or “C”) of every session is targeted on a specific motion. You might have to learn the programming to know which motion that part is targeted on. Mixing ranges to create a considerably “personalised” program for every athlete is very really helpful. For instance: If part “A” is targeted on handstand walks, part “B” is targeted on bar muscle-ups, and part “C” if targeted on ring dips, an athlete can use part “A” from Stage Two, part “B” from Stage One, and part “C” from Stage Three, all whereas preserving the day’s session at the usual 20 minutes of gymnastics work.
Choices:
When “Choices” are listed they’re within the order of issue from best to most tough. For instance:
Possibility 1 – (Best)
Possibility 2 – (Harder)
Possibility 3 – (Most tough)
Choosing the proper degree for a specific motion:
Stage One is targeted on constructing energy and elementary motion patterns particular to every motion. This degree is targeted that will help you develop the flexibility to carry out the ability in a protected and comfy method. You’ll often be requested to “check” a ability, although chances are you’ll expertise your first accomplished motion (akin to a Bar Muscle-Up) throughout your common coaching or whereas taking part in round on the fitness center. The Invictus Gymnastics Program is targeted on serving to give an athlete the instruments to do their expertise, however it’s the athlete’s duty to check their expertise on their very own time.
Stage Two is for the athlete who can already carry out their actions efficiently however lack quantity, consistency or approach. Stage Two will present helpful energy and approach drills together with data to raised your ability data base whereas ensuring you’re performing your easiest throughout your WOD or competitions.
Stage Three is designed across the superior aggressive athlete, starting from native competitions to Regional degree competitions. The athlete following this degree ought to be capable of carry out the part’s focal motion in excessive repetitions and with consistency. Stage Three may additionally add expertise into the exercise that aren’t the focal motion to raised praise the athlete’s physique, add an acceptable quantity of fatigue, and demand an athlete to have the ability to assume clearly whereas performing sophisticated actions. Not all the actions on this degree are typical of purposeful health competitions however will higher put together an athlete for the sudden for competitors functions.
Tempo – What does 30X0 imply?
If you’re not accustomed to tempo and find out how to learn it in your programming, watch this VIDEO. If you want extra in-depth data relating to tempo and its advantages, learn this nice ARTICLE written by Head Coach and Founding father of Invictus, C.J. Martin.
Getting Coach’s Suggestions:
Be part of the Invictus Gymnastics Fb Group. You possibly can ask questions, submit video, make associates from all over the world and help different athlete’s efforts with this system. Video submission or questions posted whereas tagging the coach will end in direct assist.
Mobility:
Stretching each day is a necessity for positive factors in mobility and damage prevention. Please observe that the stretches listed under are to be utilized as typically as potential though they aren’t essentially part of your each day programming. Moreover, a low-impact and lightweight warm-up is all the time really helpful earlier than stretching, e.g. Assault Bike, a light-weight jog, Bear Crawls, Wall Ball Pictures, and so on.
Please check out the really helpful stretches and attempt to embrace them in your each day warm-up if in any respect potential. The stretches/warm-ups are listed in what we’d take into account order of significance, but relying on the abilities you’re engaged on for the day and your personal private wants the listing might (and will) change.
Banded Scarecrow (Higher Anterior Chain Opener)
Rocking Field Bridges (Thoracic Mobility)
OR
*Overhead Barbell Underarm Stretch + Wall Bridge
Straddle and Pike Stretch (Adductor and Hamstring Mobility)
Band-Assisted Lat and Hip Flexor Stretch
Single Arm Cling from Bar (Lat and Pec Stretch)
Over the Shoulder Barbell Stretch
Calf and Hamstring Combo Stretch
