Combining Gymnastics with Weightlifting – The Weekly Programme | The Cloudfoot Diaries #51

turtlesSo here it is; the ninja-athleticism blueprint experiment. A combo of gymnastics and weightlifting, for someone who wants to maintain a social life, part-time job and sanity.

Note: this is a self-experiment, aimed towards me, programmed towards achieving my own goals and open to many a changes. 

I have based this programming on the idea that I need to do weightlifting 3 times a week in order to: progress with the skill, increase my weights and not stagnate. And similarly with the gymnastic-related goals, at least twice a week is needed in order to make gains and not fall behind.

I have experienced stagnation in my strength gains due to the lack of conditioning in my previous programmes, so I have added in one Met Con per week and some light sprinting as an experiment. Plyometrics have been included to assist with my weightlifting gains and leg power. The APRE scheme has been included to boost my front squat 3RM, as that has been one of the main limiting factors of my Clean and Jerk. Stretching the adductors has been included because they are weak and a limiting factor in my hip mobility.

Monday
Warm Up – Foam Rolling, Pulse Raising, Mobility 
Low Intensity Skill TrainingWall Handstand Holds on Parallettes – 5 sets of max time
Sprints – Show and Go Phase 1 Option 1
Plyometrics – Box Jumps (no counter movement) 5 sets x 3r
Strength – Front Squat APRE Scheme
Stretching – 4 sets of 10 – 4-step squat with 16kg KB 

 

Tuesday
Warm Up – Foam Rolling, Pulse Raising, Mobility
Low Intensity Skill Training – Wall Handstand Holds on Parallettes – 5 sets of max time
Weightlifting 60% – 80% of Heavy Single – 15 reps needed in both Snatch and C+J
Gymnastics Static / Dynamic Strength – Rope Climb Progressions ( superset )
Shoulder Prehab – Little Beast Shoulder Prehab Programme 
Stretching – 4 sets of 10 – 4-step squat with 16kg KB

 

Wednesday
Warm Up – Foam Rolling, Pulse Raising, Mobility
Low Intensity Skill Training – Wall Handstand Holds on Parallettes – 5 sets of max time
Strength – Front Squat APRE Scheme
Gymnastics Static / Dynamic Strength :
Front Lever Progressions ( superset )
Planche Progressions ( superset )
Stretching – 4 sets of 10 – 4-step squat with 16kg KB

P.M. – Gymnastics Class Roundoff Practice

Thursday
Warm Up – Foam Rolling, Pulse Raising, Mobility 
Low Intensity Skill Training – Wall Handstand Holds on Parallettes – 5 sets of max time
Weightlifting Class – As prescribed by my coach
Strength Front Squat Sets 1 and 2 of APRE scheme 

Friday
Warm Up – Foam Rolling, Pulse Raising, Mobility
Low Intensity Skill Training – Wall Handstand Holds on Parallettes – 5 sets of max time
Gymnastics Static / Dynamic Strength :
Front Lever Progressions ( superset )
Planche Progressions ( superset )
Accessories – Upper Body / Abs / Low Back
Stretching – 4 sets of 10 – 4-step squat with 16kg KB

Saturday
Warm Up – Foam Rolling, Pulse Raising, Mobility
Low Intensity Skill Training – Wall Handstand Holds on Parallettes – 5 sets of max time
Weightlifting – Working at 80% range and above for 15 reps in Snatch and C+J
Met Con – 10 minute complex
Stretching – 4 sets of 10 – 4-step squat with 16kg KB

Sunday – Rest 

Estimated total = 11 hours per week of training.

Breakdown 

All my mobility and sprint work is taken from Eric Cressey’s Show and Go system. All my gymnastics static / dynamic strength work is taken from Christopher Sommer’s Foundation 1 and 2 programmes.

foundationonecovertomkurzfe     showandgo

olympic-weightlifting-dvd-guide-learning-teaching-lifts-greg-everett-cover-art      APRE-cover2     Screen Shot 2015-01-23 at 08.44.04

All my weightlifting programming is taken from my coach at Locker 27 and some stuff I have read in Greg Everett’s Olympic Weightlifting book.
All my progressive loaded stretching is taken from Tom Kurz’s DVD Flexibility Express.
All my gymnastics classes are held at a proper gymnasium and are freestyle sessions with coaches on hand to guide if needed.
My shoulder prehab programme is taken from YouTube user LittleBeastmtraining’s Shoulder Prehab Video.
The following is the front squat APRE routine to boost the 3RM over 12 weeks, slightly adjusted from Bryan Mann’s book:

Table 1. The APRE routines.

Set

3RM routine

0

Warm up

1

6 reps at 50% 3RM

2

3 reps at 75% 3RM

3

Reps to failure at 3RM

4

Adjusted reps to failure

The adjusted reps to failure is an interest concept. Depending on how many reps you achieve in set 3; ‘Reps to failure at 3RM’ will dictate how you are going to adjust the weight for set 4. For example, if I achieve 5 reps with what I thought was my 3RM during set 3, then I will need to increase the weight by 2.5-5kg for set 4.

It’s important to note that this programme is an experiment. It is personalised to me and due to the lack of information on this type of combined programming available, I’ve decided to explore the options by using myself as the guinea-pig and let my team surrounding me at my gym help out with suggestions where necessary.

I’m excited. The last 12 months has been a massive learning curve for me with regards to strength and conditioning, and understanding realistic, efficient programming. I feel my goals are within reach and I’m excited to share my findings. It’s possible that this is all going to come crumbling down and result in a massive failure. It’s also possible that I am going to become even more of machine than I’d originally programmed for. I won’t know until I try. Let’s see how this goes!

Further resources; Jim’s a.k.a. Mr. Beast Skills post on gymnastics and weightlifting.

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Harry Cloudfoot is a slackline instructor and stunt performer based in London, UK. You can follow him on Twitter and track his progress …

 

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Harry Cloudfoot is a writer and explorer of movement and mind. You can check his social media if you want but you'd be better off going and doing something, instead.
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