Esta programação
tem a finalidade de construir uma base forte de ginástica em atletas de todos
os níveis e idades. Este ciclo de 12 semanas foca-se em elementos base da
ginástica e introduz o trabalho com pranchas isométricas.
Semana 1
Segunda-feira
4 rounds:
15 Push-ups
10 Strict chin-ups
5 High box jumps
Terça-feira
10min of flexibility:
Bridge 5’’
Pancake 30’’
Hang a bottom of a dip 20’’
Quarta-feira
AMRAP 10’
20 Hollow rocks
20 Superman rocks
10 Broad jumps
Quinta-feira
3 rounds
1’ Left leg split (espargata lateral)
1’ right leg split
Sexta-feira
4 rounds:
15 L pull-ups
30 Double-unders
Semana 2
Segunda-feira
4 rounds:
1’ Handstand hold with chest facing wall
1’ L-sit hold
1’ Squat isometric hold
Terça-feira
3 rounds:
10 bridge ups
1’ pancake
Quarta-feira
5 rounds:
10 Ring rows
10 V-ups
3 Wall climbs to handstand
Quinta-feira
15 rounds:
Grip complex – overhead, underhead, eagle grip
Sexta-feira
5 rounds:
10 Ring push-ups
10 Candlestick (vela) to hollow vertical jump
20 superman
Semana 3
Segunda-feira
4 rounds:
10 False grip ring chin-ups
1’ Ring support
10 Hanging tuck ups
Terça-feira
10’ skill work
5 Tri-pod (pino de cabeça com joelhos a tocar nos cotovelos)
30’’ Bridge hold
10 Sit-up to pancake
Quarta-feira
5 rounds:
10 Elevated ring push-ups
15 Superman rocks
30 Double unders
Quinta-feira
Flexibility:
30 Shoulder pass through
2’ Left split
2’ Right split
Sexta-feira
5 rounds:
10 False grip ring rows
10 Strict ring dips
20 tuck up (strict T2B) lower to L-hang
Semana 4
Segunda-feira
4 rounds:
5 Rock to headstand
10 Strict chest to bar chin-up
5 Box to box land and jump
Terça-feira
2 rounds:
3 Skin the cats with 10’’ hold at bottom
1’ Left quad/hip stretch
1’ Right quad/hip stretch
Quarta-feira
5’ of handstand work
20 Wall climb to handstand
Quinta-feira
2 rounds:
20 Roll to pike stretch
20 Roll to Pancake
20 Shoulder pass through
Sexta-feira
5 rounds:
10 Feet elevated ring push-ups
10 Broad jumps
3 Legless rope climb
Semana 5
Segunda-feira
4 rounds:
5 Handstand lower to headstand
5 Support lower to false grip hang
Terça-feira
3 rounds:
1’ Elevated standing pike stretch
1’ Assisted perfect squat
1’ Ankle to wall stretch
Quarta-feira
4 rounds
10 Ring rows
10 Strict ring dips
10 Toes to bar from L-hang
Quinta-feira
10’ Flexibility
Bridge work
Skin the cat work
Left and right split
Sexta-feira
3 rounds:
10 Strict handstand push-ups
10 False grip ring to chest pull-ups
10 High box jumps
Semana 6
Segunda-feira
Test: Handstand push-ups – max reps
75 Hollow rocks
75 Superman rocks
Terça-feira
Test: Left and right split
10 Skin the cat w/ 10’’ hold
30 Alternate sit-up to left foot – right foot - pancake
Quarta-feira
Test: Muscle-ups – max reps
3 rounds:
10 L-hang chin-ups
10 Ring push-ups
Quinta-feira
15 rounds:
Grip complex – overhead, underhead, eagle grip
Sexta-feira
AMRAP 10’
2 Strict muscle-ups
4 Strict handstand push-ups
Semana 7
Segunda-feira
3 rounds:
10 Push-ups rock forward
10 Tuck-up to inverted hang – tuck down
20 Lunge with arms overhead
Terça-feira
3 rounds:
1’ Middle split
1’ Left split
1’ Right split
Quarta-feira
3 rounds:
10 Chin ups + pike leg raise
10 Rock to headstand + handstand push-up
10 Box Jumps
Quinta-feira
3 rounds:
20 Shoulder pass through
5 Skin the cat 5’’ hold at bottom
Sexta-feira
AMRAP 10’ (or 30 reps)
Strict muscle-ups
Semana 8
Segunda-feira
4 rounds:
10 Ice cream scoops
10 Ring Push-ups
10 Box jump from a sit
Terça-feira
3 rounds:
10 Bridge ups
10 Left leg swings
10 Right leg swings
Quarta-feira
3 rounds:
10 Wall climbs
15 Chest to bar chin-ups
15 V-ups
Quinta-feira
30 Roll to pike
30 Roll to pancake
1’ Left and right split
Sexta-feira
10’ Skill work:
Lateral Wall Walks
Freestanding handstand
Handstand walk
Semana 9
Segunda-feira
5 rounds:
30’’ L-sit
30’’ Frog stand
Terça-feira
3 rounds:
1’ Elevated pike stretch
10 Bridge-ups
Quarta-feira
10 rounds:
5 Chin-ups
10 Push-ups
10 Jumping lunges
Quinta-feira
3 rounds:
1’ Middle split
1’ Left split
1’ Right split
Sexta-feira
3 rounds:
10 Ice cream scoops
10 Skin the cats
Semana 10
Segunda-feira
4 rounds:
10 Tuck up to handstand push-up – tuck down
10 Chin ups
10 Leg raise stop at L-hang
Terça-feira
2 rounds:
30 Shoulder pass through
10 Bridge up
3 Skin the cat 10’ hold
Quarta-feira
3 rounds:
15 Candlestick
25 Hollow rock
25 Superman rock
Quinta-feira
3 rounds:
30’’ Bridge
1’ Left split
1’ Right split
Sexta-feira
10 rounds:
5 Strict handstand push-ups
3 Strict muscle-ups
Semana 11
Segunda-feira
4 rounds:
10 Headstand press to frog stand
10 Ice cream scoops
Terça-feira
3 rounds:
1’ Flag pole stretch
5 Grip complex
Quarta-feira
4 rounds:
3 Legless rope climb
10 Lunge kick to handstand
15 Ring push-ups
Quinta-feira
3 rounds:
90’’ Left split
90’’ Right split
90’’ Middle split
Sexta-feira
5 rounds:
10 Candlestick to tuck jump
5 Wall climbs
3 Strict muscle-ups
Semana 12
Segunda-feira
Spend 5’ on each skill
Headstand and handstand
Muscle-up
Terça-feira
Spend 5’ on each skill
Frog stand and planche
Handstand push-ups
Quarta-feira
30 Shoulder pass through
1’ Flag pole
20 Bridge up
Quinta-feira
Max time: frog stand or any planche
Max time: L-sit
Left and right splits
Sexta-feira
Test:
Max rep: Handstand push-ups
Middle split
Max rep: Muscle-ups
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