Week 1
Build (L)
Intensity - Light
S&C Time - 15/30 min
Focus - Mixed
Category Monday (Day 1)
(FX, PB, PH, HB) Basics, Floor=Line Drills,
PB=(Supp, Under, Upper arm) swings, PH=1/3 -
Gymnastics 9/3 Circle positions, HB=Tap swings, 1/2 turns,
In-bar, Dismounts
Strength Shaping/Core + Daily Dozen
Energy Systems N/A
Energy Systems N/A
Athlete Wellness Flexibility In Session + Prehab At End
Goals (Pre Season)
Gymnastics Basics, Skills, Upgrades
Strength General & Gymnastics Specific Max Stren
Energy Systems General Aerobic Base
Athlete Wellenss Screening, Injury Management, Ba
September / Cycle (Pre Season)
eek 1 Week 2 Week 3
ild (L) Build (M) Build (H)
Week (Pre Season)
sity - Light Intensity - Heavy Intensity - Medium
e - 15/30 min S&C Time - 15/30 min S&C Time - 15 min
s - Mixed Focus General Focus Gymnastics Specific
ay (Day 1) Wednesday (Day 2) Friday (Day 3)
asics, Floor=Line Drills, (BB, FX). BB Posture + Movement,
per arm) swings, PH=1/3 -
FX consolidate/perfect handsprings. (VT, UB, BB, FX) Upgrades +
HB=Tap swings, 1/2 turns, Learning
Dismounts B (UB, VT) Basics 5 x each skill
re + Daily Dozen General Program A Gymnastics Specific
N/A Aerobic Circuit A N/A
N/A Aerobic Circuit A N/A
Soft Tissue/Prehab Before, Cool
sion + Prehab At End Down After Flexibility
sics, Skills, Upgrades
stics Specific Max Strength Increase
eneral Aerobic Base
Injury Management, Balance
on)
eek 3 Week 4
ild (H) Deload
ty - Medium Intensity - Heavy
me - 15 min S&C Time - 30 min
mnastics Specific Focus General
y (Day 3) Saturday (Day 4) Saturday (Day 5)
FX) Upgrades + (VT, UB, BB, FX) Upgrades +
arning Learning
tics Specific General Program B
N/A
N/A
Soft Tissue/PreHab Before, Cool
xibility Down After
ay (Day 5)
Name: WA1
Order Strength/Power/Plyos Sets Reps
Warm Up
Plyo hoop warm up inc jumps + hops, side to side, fwds, bwds, fast feet running
Mobility, Leg Squeezes + Straight Leg Work
Active Flex In Lines
Floor Lines Basics- rolls + tumbles
Cardio Flexibility
Straight Leg Work in warm up
Active Flex In Lines
Day ____4________
Tempo Rest Lbs/Resistance Lbs/Resistance Lbs/Resistance
, bwds, fast feet running
Flexibility Shaping/Basics
ht Leg Work in warm up Daily Dozen B (Vt area required)
Flex In Lines Basic Lines
Shaping + Handstands At Bars
Lbs/Resistance Lbs/Resistance Lbs/Resistance
Name: WA1 Day ____1________
Order Strength/Power/Plyos Sets Reps Tempo Rest Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance
Warm Up Lines inc. running, skipping, chasses. Floor Lines inc. basic rolls, handstands, cartwheels...
Plyo stations of rope, block jumps + panel mat rebounds (fwds/front somi prep or bwds/snap down straight jump)
Flexibility In Session
1A Back Leg Swing Block 2 30s each side
1B Back Leg Straightening 2 30s each side
1C Slider Splits fwds + swds 2 5 each way
1D Front Leg Drivers 2 30s each side
1E Air Track Split Jumps 2 10 each side
1F Board Straddle Jumps 2 10
End Prehab
2A Crab walks - ankles/ knees 2A 2K 12
2B Side Dumbell ER 2 12
2C Single Leg jump and land 2 5
2D L Dumbell Hold 2 60s each side
2E Seated Calf Raise 2 12
2F Toe, Ankles with Band 2 5 each side
Cardio Flexibility Shaping/Basics
Flexibility Circuit + Cool Down Stretch Handstands + Straight Shape Alignment @ Vt
Daily Dozen A (less equip required)
Name: WA1 Day ____2________
GENERAL STRENGTH A (@ BARS)
Order Strength/Power/Plyos Sets Reps Tempo Rest
Squat Vert 1A Goblet Squat 4 8 3/0/1 90secs Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance
Land 1B Block Landing 4 6 Land Strong
Hinge 2A RDL (Blue Bar, Banded) 3 8 3/0/1 90secs
Posterior 2B Fitball Hip Bridge Roll Ins 3 10 Slow
Vertical Push 3A HS Push Ups (Red Bar/Pit Area) 4 8-10 3/0/1 90secs
Vertical Pull 3B Chin Ups 4 8-10 1/0/3
Anti Flex 4A Shoulder Stand Lowers (Grey Bars) 3 6-8 1/0/3 90secs
Anti Ext 4B Front Support Banded Slide Outs 3 6-8 3/0/1
Cardio Flexibility + Wellness
Aerobic Circuit A Soft Tissue/ Prehab at start Shaping/Basics
Cool Down stretch at end Basics on apparatus
Shaping at vault/floor
Name: WA1
Order Strength/Power/Plyos Sets Reps
Flexibility
Day ____1________
Tempo Rest Lbs/Resistance Lbs/Resistance Lbs/Resistance
Flexibility Shaping/Basics
Daily Dozen A (less equip req - most @ home)
Lbs/Resistance Lbs/Resistance Lbs/Resistance
Name: WA1
GENERAL STRENGTH B
Order Strength/Power/Plyos Sets Reps
Horizontal 1A Hip Thrust 4 8 each side
Land 1B Hop + Land 4 6 each leg
Single Leg 2A Split Squat 3 8
Single Leg 2B Single Leg Hip Bridge 3 10 each side
H Pull 3A Banded Chest Press 4 8-10
H Push 3B Press Ups 4 8-10
Anti Extention 4A Dead Bug 3 12
Anti Rotation 4B Plank/Front Support Swap Item 3 12
Shoulder H 4C Y,T,W move between each 3 12
Cardio Flexibility
Aerobic Circuit B
Day ____5________
Tempo Rest Lbs/Resistance Lbs/Resistance Lbs/Resistance
1/0/3
90 secs
Land still
3/0/1
90 secs
1/0/3
1/0/3
90 secs
3/0/1
SLOW
SLOW 90 secs
SLOW
Flexibility Shaping/Basics
Choreography (week 1) Daily Dozen B (week 2)
Lbs/Resistance Lbs/Resistance Lbs/Resistance
SHIFT Movement Science
Upper Body Exam
Vertical Push HSPU / 1/2 Kne
Vertical Pull Pull Up / Single Arm
Horizontal Push Push Up / Single Ar
Horizontal Pull Feet Elevated Row
Dynamic Stability HS Weight Shits /O
Accessory Rotator Cuff - Side ER lift, S
General Core Exam
Anti Flexion Reverse
Anti Extension Front P
Anti Side Bending Suitcase Carry
Anti Rotation 1/2 Kneeling Press Out
Anti Traction Hanging Ten
Anti Compression Reboundi
Gender / Discpline Specific Exam
MAG Rings Strength, Pomm
WAG Active Hip Flexibility, Calf
Rythmic Active Hip Flexibility, Cho
Tramp / Tumbling Tramp Air Awareness Drills
Tramp / Tumbling Tramp Air Awareness Drills
Movement Science - Gymnastics Strength Movement Pattern Cheat Sheets
Example Lower Body
HSPU / 1/2 Kneeling DB Press Squat
Pull Up / Single Arm Band Pull Down Hinge
Push Up / Single Arm DB Floor Press Split Pelvis
Feet Elevated Row / Renegade Row Single Leg
HS Weight Shits /Overhead DB Carry Dynamic Stability
Rotator Cuff - Side ER lift, Stomach Y, T, Y, Full Can Accessory
Example Gymnastics Specific Core
Reverse Plank Hollow
Front Plank Arch
Suitcase Carry / Side Plank Body Lines / Tension
1/2 Kneeling Press Out / Plank Drag Through Shape Change / Korbet
Hanging Tension Drills Hanging Stiffness
Rebounding Drills Impact Stiffness
Example Gymnastics Accessories
Rings Strength, Pommel / Pbar Extension Shoulder Open/Close
Active Hip Flexibility, Calf Strength, Choreography Rope Climb
Active Hip Flexibility, Choroegraphy, Prop Work Handstand
Tramp Air Awareness Drills, Core Training On Tramp Shoulder Protract/Retract
Tramp Air Awareness Drills, Core Training On Tramp Shoulder Protract/Retract
Shoulder Elevate/Depression
Compression
NIC
eat Sheets
Lower Body Example
Squat Goblet Squat
Hinge Dead Lift / Hip Lift / RDL
Split Pelvis Split Squats
Single Leg Step Ups / Single Leg Hip Lifts
Dynamic Stability Single Leg Balance with Ball Toss / Farmer Carry March
Accessory Deep Hip Rotators and Glutes - Sideplank Clam, Side Plank Leg Lift, Band Walk
Gymnastics Specific Core Example
Hollow Stick Upper, Lower, Together, Hold on Back
Arch Stick Upper, Lower, Together, Hold on Stomach
Body Lines / Tension Line Hold Stomach, Back, Standing, Hanging, HS, Between Blocks
Shape Change / Korbet Arch Hollow Snap - On Back, Stomach, Hanging, HS, Snap Down
Hanging Stiffness Basic Taps/Swings
Impact Stiffness Rebounding Drills
Gymnastics Accessories Example
Shoulder Open/Close Therbabnd Open/Close
Rope Climb Rope Climb Scaling
Handstand Wall Face HS
Shoulder Protract/Retract Push Up Hold Presses/Bounces
Shoulder Protract/Retract Push Up Hold Presses/Bounces
oulder Elevate/Depression HS Presses/Bounces
Compression Rebounding Drills
NICK RUDDOCK'S DAILY DOZEN!
Name:
Goal/Intensity:
Order Strength/Power/Plyos Sets Reps
1A
2A
2B
2A
2B
2C
3A
3B
3C
3D
Cardio Flexibility
Day ____5________
Tempo Rest Lbs/Resistance Lbs/Resistance Lbs/Resistance
Flexibility Shaping/Basics
Lbs/Resistance Lbs/Resistance Lbs/Resistance
