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.
Pistol Squat Progressions –
One set of:
Kettlebell Ankle Pulse x 20 reps (each leg)
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Front Weighted Pistol Squat Balance x 10 seconds (right leg)
Interval 2 – Front Weighted Pistol Squat Balance x 10 seconds (left leg)
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Front Weighted Candlestick Roll to Pistol Squat Balance x 4-6 reps (right leg)
Interval 2 – Front Weighted Candlestick Roll to Pistol Squat Balance x 4-6 reps (left leg)
– – – – – – – –
Option 3 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Candlestick Roll to Pistol Squat Balance x 6-8 reps (right leg)
Interval 2 – Candlestick Roll to Pistol Squat Balance x 6-8 reps (left leg)
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Front-Weighted Pistol Squat Negative to Pistol Balance x 2 reps @ 45A0 (right leg)
Interval 2 – Front-Weighted Pistol Squat Negative to Pistol Balance x 2 reps @ 45A0 (left leg)
*Try to control the negative as much as possible from just above parallel until you have reached the very bottom of the squat. Avoid any loss of control or tension. This is a 5 second hold in the pistol balance position.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Alternating Pistol Squat Negative to Pistol Balance x 4 reps @ 45A0
*Try to control the negative as much as possible from just above parallel until you have reached the very bottom of the squat. Avoid any loss of control or tension. This is a 5 second hold in the pistol balance position.
– – – – – – – –
Followed by. . .
For 2 minutes, perform one set of:
Banded Alternating Pistol Squat x max reps
B.
Pull-Up Progressions –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Pull-Up with Scaling Option x 15 reps
Interval 2 – Chin Hang Toe Taps x 15 reps
Additional information and tutorials –
Lat Insertion Pull-Up Tutorial
Kipping Pull-Up Tutorial
Butterfly 4 Step
The Lazy L Bar Mount
Starting from a Dead Hang
C.
L-Sit Progressions –
One set of:
Tuck Rocks x 100 reps
*Accumulate these as necessary, but try to do the largest sets you can.
Session Two
A.
Handstand Walk Progressions –
Option 1 –
For 2 minutes, perform one set of:
Kick to Handstand on Wall Scaled x max effort
*Use this time to try to advance on your skills for a kick to handstand on the wall by working through the progressions explained in the video.
– – – – – – – –
Option 2 –
For 2 minutes, perform one set of:
Back-To-Wall Handstand Hold x max effort
*Rest as needed. Accumulate as much time in the handstand as possible.
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Marching on Box x 30 seconds for max reps
Interval 2 – Backward Bear Crawls x 12 meters total (40 feet)
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 30 reps
Interval 2 – Backward Bear Crawls x 12 meters total (40 feet)
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Donkey Kicks x 15 reps
Interval 2 – Straight Leg Bottom Balance x 30 seconds
Additional information and tutorials –
Breaking Down the Handstand Walk
Proper Hand Positioning for Handstand Work
Gas Pedal/Brake Pedal for the Ramp
Rocking Vs. Waddling for Handstand Walk and Marching
B.
Push-Up Progressions –
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 20 reps
Interval 2 – Low Push-Up Hold x 20 seconds
*Do not touch the ground.
Session Three
A.
Rope Climb Progressions –
Option One (If you do not yet know how to climb a rope) –
Every 30 seconds, for 5 minutes (10 sets) of:
Rope Hang Hold x 10-15 seconds
*Alternate top hand each set.
– – – – – – – –
Option Two (If you can already climb rope but you get fatigued easily) –
Every minute, on the minute, for 5 minutes (5 sets) of complex:
Rope Hang Hold x 10 seconds + climb two steps up the rope + Rope Hang Hold x 10 seconds
– – – – – – – –
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rope Hang Knees-To-Armpits x 5 reps
Interval 2 – Rope Climb Mount x 2 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Pull-Ups from Floor x 4-6 reps
*Use your legs as little as possible.
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Jump to Full Support on Bar x 4-6 reps
Interval 2 – Bar Hang Knees-To-Chest x 10-12 reps @ 1011
*Lift your knees as high as you can, but they do not need to touch your chest to be counted.
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Overhead Plate Lift (25#/15#) x 10-12 reps
Interval 2 – Kipping Knees-To-Chest x 10 reps
Additional information and tutorials –
Bad Cheerleader Jump to Bar
Target Reach Swing Tutorial
Breaking Down the Bar Muscle-Up
Connecting Bar Muscle-Ups – The Drop
Bar Muscle-Up Tips – Knees Up!
Slack is Bad
Starting from a Dead Hang
______________________________________________
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
Banded-Assisted Cross-Pull Scap Retraction
Single Arm Hang from Bar (Lat and Pec Stretch)
Over the Shoulder Barbell Stretch
Calf and Hamstring Combo Stretch
Hi coach I have doubt, I have to do this on one Singel day? 3 times a week?
My guess is that it is 3 sessions for 3 days.
You pick your levels from each session.
Started last Monday and I love it.