059 How to Improve your Gymnastics

The Paul Weber Podcast

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For those who Quarterfinal Workout 3 was significantly lower than their other scores.

1. You need to get stronger in your strict press, close grip bench, weighted pullup and rope grip pulling.

The gymnastics reps in CrossFit are very high percentage contractions. Even for a strong person, a rope grip pullup is tough.

This means that the best way to improve your muscle endurance is to get stronger.

These 4 exercises ensure you’re getting stronger in the movement patterns and muscle groups that you’ll use for your gymnastics.

One layer deeper: Gymnastic Strength Training
Push (hollow back press progression)
Pull (straddle-L rope climb progression)
Shoulder Articulation (planche progression)
Core
(Bodyline – front lever progression, Sideline – human flag progression, Compression – manna progression)
*note – these are called “foundations” by gymnastics coaches, they are the entry point
Google Gymnastic Bodies Foundations series for more info.
Strict press, close grip bench, weighted pullup and rope grip pulling is sufficient.
2. You need to be more efficient in the dynamic gymnastics.

How to practice:
Fresh, low fatigue so you can be sensitive to errors
-Early in the session
-Blocked, no other stuff going on
-Adequate rest periods
-Few enough reps and small enough set sizes to keep fatigue low
-Cognitive engagement > Effort
-Imitate someone really good – ideally someone with similar build as you who excels at that skill
3. You need to work on your mobility.
How to get more mobility:
Daily Movement Prep
3 exercises, 3x per day, every day.
:60-90 per set
Micro or mini tension.

Which exercises?

Pick the position where you’re deficient.

Could be shoulder flexion, could be shoulder extension, could be shoulder rotation.

Assisted Passive Hang
Assisted Bar Dip Stretch
Front Rack Drill
Chicken Wing

Final Thought

You must prioritize.

You have to actually make a change in your top priority.

Everything else has to take a back seat.

If you try to do this while doing 2-3 hours of conditioning a day, you’re making it hard for yourself.

If this is your big weakness, you need to prioritize it.

Test and retest – use Workout 3 as a benchmark.

If after the retest you’ve made significant changes, then you can reevaluate and change your priorities.