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woodward

  • "Strict Strength"

    Justin Adams1

     

    An often overlooked but drastically important piece to functional fitness training is strict gymnastics strength. We are seeing this more in high level competitions (Legless rope climbs, strict HSPU, strict muscle-ups), but potentially even more important than having the skill for competition is injury prevention.

     

    Dynamic gymnastics movements like the Kipping hspu or the butterfly pull-up put an exponential amount of force on your shoulder girdle. If you do not have the strict foundation behind the movements it is a recipe for injury.

     

    Here is the basic template I use for all my strict gymnastics work. It is called the range method. The premise is you do three sets of Max effort sets up to 10 reps. Once you have accomplished 3x10 reps unbroken, you make the movement more difficult then repeat.

     

    Example 1: Strict Pull-ups (medium band) Set 1: 10 reps Set 2: 8 reps Set 3:7 reps In this example you would stay on the same level of difficulty for another week.

     

    Example 2: Strict Pull-ups (medium band) Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps In this example you have graduated the "range". The following week you would make it more difficult by moving down to a smaller size band.

     

    You should start at a range difficulty that you know you can get 5-7 quality reps. Starting off with a range that is too difficult will slow your progress. Volume will create results.

     

    Here are ways to scale common strict gymnastics movements: Hspu: push-ups, box hspu or strict dumbbell press Pull-up: banded pull-ups Ring Dips: box dips or ring dips with feet elevated on a box. (Note: do not use bands for ring dips. Unlike the band on a pullup bar where the band helps you most on the least difficult part of the movement, a band on rings will help you most at the most difficult part. It will slow progress and create bad habits.)

     

    I like to alternate days on pushing movements (ring dips, hspu) and pulling movements (pullups, muscle ups, rope climbs) so as to not overwork on muscle group. Also as you progress through this make mobility a priority. This can overload your shoulders if you do not properly take care of them!

     

    I hope this helps! Go get strong!!!

    Justin Adams Woodward CrossFit

    RxClubhouse Athlete

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