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.
Session One
A.
If you are not familiar with proper hand placement for handstand work, please watch this VIDEO.
If you are not familiar with the 50 Percent Rule, please watch this VIDEO.
Spend 2 minutes working on proper hand and foot placement for a kick to handstand.
*The goal is to make contact with the floor with your hands and feet upon landing to be as soft and quietly as possible.
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 10 reps
Interval 2 – Kick to Handstand on Wall Scaled x 5 reps (15 second cap)
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 10 reps
Interval 2 – Back-To-Wall Handstand Hold x 15 seconds
– – – – – – – –
Followed by. . .
One set of:
Forward Roll Practice x 3 minutes
*The goal of this movement is to become familiar with all degrees of being upside-down. This is NOT to learn how to roll out of a handstand.
B.
If you are not familiar with the Toes-To-Bar Mount, please watch this VIDEO.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Knees-To-Chest x 8 reps
Interval 2 – Seated Piked Double Leg Lift x 8 reps
Followed by. . .
For 60 seconds, perform one set of complex:
Kipping Half Toes-To-Bar x max reps
*Find a rhythm during this set. As you fall into your rhythm begin lifting your legs higher toward the bar in small increments to find how high you can swing your feet while still maintaining rhythm.
C.
Option 1 –
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Scaled x 6 reps @ 2010
Interval 2 – Chin Hang Toe Taps x 15 seconds effort
*These can be performed on the banded barbell or the high bar.
Interval 3 – Scap Pull-Ups on Bar x 10 reps @ 1010
Interval 4 – Supine Plank Hold x 15 seconds
– – – – – – – –
Option 2 –
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Negatives x 4 reps @ 30A1
*You may opt to your feet on the floor to assist if the negative is too difficult and you lose control of the descent.
Interval 2 – Chin Hang Hold x 15 seconds (or max effort, whichever is less)
Interval 3 – Half Pull-Up x 4 reps
Interval 4 – Supine Plank Hold x 15 seconds
– – – – – – – –
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Swings on Bar x 10 reps
Interval 2 – Jumping Chest-To-Bar Pull-Up x 10 reps
*Be absolutely sure you use your legs during the descent. The focus of the movement is to pull from the hang position (squatting with feet on the floor and bar in hand) with a dynamic pull, and the descent should be controlled by the legs as soon as they can make contact with the floor. Failing to do this may result in injury.
Session Two
A.
If you are not familiar with the false grip for strict ring muscle-ups, please watch this VIDEO.
If you do not know how to tape for a false grip, please watch this VIDEO.
For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 45 seconds
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – False Grip Static Hang x 10 seconds
Interval 2 – Ring Pull-Up Scaled x 4 reps @ 3011 (neutral grip)
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – False Grip Static Hang x 10 seconds
Interval 2 – Ring Pull-Up Negative (with or without false grip) x 4 reps @ 30A1
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Band Assisted Strict Muscle-up Transitions x 10 reps
*Try to allow more slack in the band each set to increase the difficulty of the movement.
Followed by. . .
Every 10 seconds, for 2 minutes (12 sets) of:
Strict Ring Muscle-Up Negative Scaled x 1 rep @ 50A1
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Ring Dips Scaled x 7 reps
*Insure you are going to full depth in the dip by keeping your head up and hips beneath your shoulders.
B.
For 60 seconds, perform one set of:
Pike Stretch x 60 seconds
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swing x 10 reps
Interval 2 – Supine Snap Pulls on Low Rings x 20 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Rowing Transition Lifter on low rings x 8 reps
Interval 2 – Speed Swing x 3-5 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Supine Ring Swings x 5 reps
Interval 2 – Rowing Muscle-Up Transition on low rings x 5 reps
Session Three
A.
If you are not familiar with the process of handstand push-up negatives, please watch this VIDEO.
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Headstand Hold on Wall x 15 seconds
*If you feel too much pressure on your head or neck, place your legs on a box and your head on the floor.
Interval 2 – Kick to Handstand on Wall Scaled x 15 seconds
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Headstand Hold on Wall x 15 seconds
Interval 2 – Back-To-Wall Handstand Hold x 15-20 seconds
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Elevated Knee Handstand Push-Up x 5 reps
– – – – – – – –
Option 2 –
Every 15 seconds, for 2 minutes (8 sets) of:
Handstand Push-Up Negatives x 1 rep @ 30A2
*Protect your neck. If at any time you hit your head firmly on the floor, your next rep should finish before your head makes contact with the floor by kicking off the wall quickly. Make sure to hold the handstand for 2 seconds before descending.
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Piked Wall Handstand Hold x 30 seconds
Interval 2 – Headstand Kipping Pulses x 20 reps
*If you feel at any time that there is too much pressure on your head or neck, substitute this movement with a headstand against the wall or with your legs on a box as done in the elevated knee handstand push-ups.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Elevated Foot Handstand Push-Up x 8-12 reps
Interval 2 – Headstand Kipping Pulses x 20 reps
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Nose-To-Wall Handstand Hold x 30 seconds
*Only go as high as you feel comfortable. Do not allow your torso or legs to touch the wall.
B.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Low Rings x 5-15 seconds
Interval 2 – Ring Dip Negatives x 3 reps @ 40A1
*Scale this by placing your feet on the floor if you cannot maintain tension.
Interval 3 – Catch Position Hold x 5-10 seconds
*Accumulate time as necessary on both the full support and catch position holds.
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Ring Dips with Scaling Option x 4 reps @ 10X1
_____________________________________
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 it’s 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