Please Note: Mobility and General Information for how to best use this programming can be found below Session Three at the bottom of this page.
For full tutorials, click the movement link at the bottom of each section (if applicable).
Session One
A.
Static Handstand Hold Progressions –
One set of:
Finger Press x 30 reps
Followed by. . .
Every 15 seconds, for 4 minutes (8 sets) of:
Interval 1 – Frog Press to Handstand x 1 rep
Interval 2 – Strict Handstand Push-Up x 2 reps
Followed by. . .
One set of:
Finger Press x 30 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Lananne Push-Up x 6-10 reps
Followed by. . .
One set of:
Finger Press x 30 reps
Followed by. . .
One set of:
Static Handstand Hold x max effort
Additional information and tutorials –
Fundamentals of the Kick to Handstand
Proper Hand Placement for Handstand Work
Learning How to Cartwheel from a Handstand
The Finger Bone is Connected to the Hip Bone
The 50 Percent Rule
Don’t Squeeze in Your Handstand
B.
Toes-To-Bar Progressions –
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Straddle-Ups on Bar x 3-6 reps
*If you do not have enough room between the rig posts you can turn 90 degrees to your right or left, use a mixed grip and straddle up without your feet hitting the posts.
Interval 2 – Kipping Toes-To-Bar x 10 reps
interval 3 – Strict Toes-To-Bar x 6 reps
Interval 4 – Kipping Toes-To-Bar x 10 reps
Additional information and tutorials –
The Value of the Half Toes-To-Bar
Starting from a Dead Hang On Bar
Three Tips for Improving your T2B Sets
Knee Bend and Separation is Okay!
Toes-To-Bar Mount
C.
Chest-To-Bar Pull-Up Progressions –
One set of:
Strict Chest-To-Bar Pull-Ups x 6-10 reps
*Accumulate reps as necessary.
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Pull-Up Pulses x 10 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 6-10 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Pulses x 5 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 6-10 reps
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Jumping Chest-To-Bar Pull-Ups x max reps
Additional information and tutorials –
Lat Insertion Pull-Up Tutorial
How To Butterfly Chest-To-Bar Pull-Up
Adjusting Your Grip Width for Chest-To-Bar Pull-Ups
Starting from a Dead Hang
The Butterfly 4 Step
Session Two
A.
Strict Ring Muscle-Up Progressions –
For 60 seconds (2 sets) of:
Extensor Stretch for False Grip x 20 seconds
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Elbow Drops x 20 reps
Interval 2 – Strict Ring Muscle-Up x 3-4 reps
Interval 3 – Double Bamboo Shoulder Press x 8-10 reps
*If you only have enough equipment for one bamboo bar single arm shoulder press x 4 reps @2020
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Strict Muscle-Up to Catch Position x 4 reps
Followed by. . .
For 60 seconds, perform one set of:
Dynamic Ring Dips (with scaling option) x max reps
*Descend to the absolute lowest point of the dip you possibly can without falling through, then use your legs on the floor or a box to help dynamically drive up to the top of your dip. By sinking as low as you possibly can and driving from the bottom of the dip with your legs, you are strengthening the position that left many men in the 2017 Regionals competitions with torn pectoral insertion points. The object here is to build strength in this degree of the shoulder with the light dynamic load to help prevent that injury.
Additional information and tutorials –
Extensor Stretch for the False Grip
Fundamentals of the False Grip for Rings
How to Tape for the False Grip
How to Cheat a Strict Ring Muscle-Up
B.
Kipping Ring Muscle-Up Progressions –
One set of:
Box Jump-Up to Full Support x 10 reps
*Knuckles should point toward the ceiling each time in the standing position to force a transition of the hand position and to avoid a false grip.
Rest 60 seconds, then. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pop Swing x 5 reps
*These swings should be extremely small and focus should be on utilizing the hips to create upward lift.
Interval 2 – Cast Swing x 1.1 reps
*Drop between reps.
Followed by. . .
Every 15 seconds, for 3 minutes (12 sets) of:
Mounting Ring Muscle-Up x 1 rep
Followed by. . .
One set of:
Kipping Ring Muscle-Ups x 5-10 reps
*If you are using short ring straps, try to catch each rep as high as possible to eliminate the majority of the dip.
Additional information and tutorials –
Starting from a Dead Hang on Rings
How to Two-Step Muscle-Up for Long Straps Tutorial
The Value of Ring Swings and Ring Swing Tutorial
The Mounting Ring Muscle-Up Tutorial
Pop Swing Tutorial
The No Zone
The Rising to Rowing Muscle-Up Technique
Kipping Ring Muscle-Ups on Short Straps – A Whiteboard Discussion
Session Three
A.
Handstand Push-Up Progressions –
Spend 2 minutes performing one set of:
Banded Scarecrow x 2 minutes
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Wall-Facing Handstand Push-Ups x 3 reps
*Keep fingers pointing straight as you would do for a static handstand.
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Pause Handstand Push-Ups x 4 reps (2 second pause in headstand position)
Followed by. . .
One set of:
Rocking Box Bridges x 10 reps
*If your mobility doesn’t allow you to do the rocking box bridge, substitute this movement with the med ball thoracic opener x 60 seconds
Followed by. . .
Reverse Snow Angels x 100 reps (accumulate as necessary)
Additional information and tutorials –
Handstand Push-Up Negatives and Tempo
Breaking Down the Handstand Push-Up
Kipping Handstand Push-Up Tutorial
B.
Ring Dip Progressions –
Every 30 seconds, for 2 minutes (4 sets) of complex:
Ring Dip x 5 reps + Shoulder Stand x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Catch Position Dips x 10 reps
*Only press until the bottom of the shoulder meets the top of the ring height.
Interval 2 – Dynamic Ring Dips x 15-20 reps
*You may kip these dips if you’d like.
*Descend to the absolute lowest point of the dip you possibly can without falling through, then use your legs on the floor or a box to help dynamically drive up to the top of your dip. By sinking as low as you possibly can and driving from the bottom of the dip with your legs, you are strengthening the position that left many men in the 2017 Regionals competitions with torn pectoral insertion points. The object here is to build strength in this shoulder position under a light load to help prevent that injury.
C.
Press Handstand Progressions –
Option 1 –
Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kick to Wall (stage 3) x 8-10 reps
*Touch the wall lightly with the feet to exhibit control of the handstand position.
Interval 2 – Hand Plank to Press Lean x 5 reps (3 seconds hold at leaning point)
– – – – – – – –
Option 2 –
Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kick to Wall (stage 3) x 8-10 reps
Interval 2 – Press Handstand Options (pick one) x 4 reps
*If you can already perform a full press to handstand then do your most difficult press technique x 4 reps.
– – – – – – – –
Followed by. . . .
For 60 seconds, perform one set of:
Donkey Kicks x max reps
_________________________________________
General Information:
Session Duration:
Each session, for each level, is 20 minutes in duration if all equipment is at hand and the athlete stays on task.
Mixing Levels:
Each section (part “A”, “B” or “C”) of each session is focused on a particular movement. You may need to read the programming to know which movement that section is focused on. Mixing levels to create a somewhat “personalized” program for each athlete is highly recommended. For example: If section “A” is focused on handstand walks, section “B” is focused on bar muscle-ups, and section “C” if focused on ring dips, an athlete can use section “A” from Level Two, section “B” from Level One, and section “C” from Level Three, all while keeping the day’s session at the standard 20 minutes of gymnastics work.
Options:
When “Options” are listed they are in the order of difficulty from easiest to most difficult. For example:
Option 1 – (Easiest)
Option 2 – (More difficult)
Option 3 – (Most difficult)
Choosing the right level for a particular movement:
Level One is focused on building strength and fundamental movement patterns specific to each movement. This level is focused to help you grow the ability to perform the skill in a safe and comfortable manner. You will occasionally be asked to “test” a skill, though you may experience your first completed movement (such as a Bar Muscle-Up) during your regular training or while playing around at the gym. The Invictus Gymnastics Program is focused on helping give an athlete the tools to do their skills, but it is the athlete’s responsibility to test their skills on their own time.
Level Two is for the athlete who can already perform their movements successfully but lack volume, consistency or technique. Level Two will provide useful strength and technique drills along with information to better your skill knowledge base while making sure you are performing your very best during your WOD or competitions.
Level Three is designed around the advanced competitive athlete, ranging from local competitions to Regional level competitions. The athlete following this level should be able to perform the section’s focal movement in high repetitions and with consistency. Level Three may also add skills into the workout that are not the focal movement to better compliment the athlete’s body, add an appropriate amount of fatigue, and demand an athlete to be able to think clearly while performing complicated movements. Not all of the movements in this level are typical of functional fitness competitions but will better prepare an athlete for the unexpected for competition purposes.
Tempo – What does 30X0 mean?
If you are not familiar with tempo and how to read it in your programming, watch this VIDEO. If you would like more in-depth information regarding tempo and its benefits, read this great ARTICLE written by Head Coach and Founder of Invictus, C.J. Martin.
Getting Coach’s Feedback:
Join the Invictus Gymnastics Facebook Group. You can ask questions, post video, make friends from around the world and support other athlete’s efforts with the program. Video submission or questions posted while tagging the coach will result in direct help.
Mobility:
Stretching on a daily basis is a necessity for gains in mobility and injury prevention. Please note that the stretches listed below are to be utilized as often as possible even though they aren’t necessarily a part of your daily programming. Additionally, a low-impact and light warm-up is always recommended before stretching, e.g. Assault Bike, a light jog, Bear Crawls, Wall Ball Shots, etc.
Please take a look at the recommended stretches and try to include them in your daily warm-up if at all possible. The stretches/warm-ups are listed in what we would consider order of importance, yet depending on the skills you are working on for the day and your own personal needs the list may (and should) change.
Banded Scarecrow (Upper Anterior Chain Opener)
Rocking Box Bridges (Thoracic Mobility)
OR
*Overhead Barbell Underarm Stretch + Wall Bridge
Straddle and Pike Stretch (Adductor and Hamstring Mobility)
Band-Assisted Lat and Hip Flexor Stretch
Single Arm Hang from Bar (Lat and Pec Stretch)
Over the Shoulder Barbell Stretch
Calf and Hamstring Combo Stretch