Level up & Master your Toes to Bar and Pull-ups

Progressive Training Concepts

Functional Fitness, Strength & Conditioning, Functional Training
Coach
Tim Leibiger CCFT Level 3

Want to level up & master your toes to bar and pull-ups?

Progressive Training Concepts level up & master your gymnastics is an add-on program to your current fitness program

Your week is programmed to 3 days so you have enough volume & recovery to make progress.

You're just a few clicks away from accessing the training that has led athletes to become better athletes, and we want to help you pursue your best version.

Level up now!

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Standalone or Add-On Gymnastic Program
Current Performance Test to see the progression after 8 weeks.
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Progressions Included
1. PERFORM BETTER 2. BE STRONGER 3. MORE TECHNICAL SOLID 4. MORE FLEXIBLE 5. LESS INJURED
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Additional Mobility Session
Achieve the necessary mobility to level up your gymnastics
Features
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Programming 3 days per week
Progressive Training Concepts level up & master your gymnastics is an add-on program to your current fitness program.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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PTC Programms - Delivered through TrainHeroic
We provide a plan that will take your gymnastics to a higher level. Structured strength and capacity training with progressions to improve your skills
Equipment
Required
Pull-up Bar | Bands | Climbing Rope | Plates
Recommended
CrossFit Gym
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Sample Week
Week 1 of 8-week program
Sunday
(2) Current Performance Test

A

Toes to Bar

B

Hollow Body hold

Sunday
(4) Strength & Core #1.1

30 sec on - 15 sec off x 8

A

30 sec on - 15 sec off x 8 1. Scapula Pull-up "Plus" @1111 2. Banded PVC Pull Down in Hollow Position

B

Latissimus Ring Pull-up

15, 13, 11, 9

C

Plate Curl

5 Sets of

D

5 Sets of Hanging L-Sit hold x 10 - 15 sec (Tuck one or both knees if necessary) Plate Curls x 10 - 15 reps - rest as needed -

Sunday
(3) Gymnastic Progression - Toes to Bar #1

A

Hollow Roll to V-Up

B

Alternating Toes to Ring

C

Toes to Ring

D

Kipping Big Back Pull

E

Kipping Straight Leg Raise

Sunday
(1) Gymnastic Warm-up #1

Warm-up

A

General Warm-up 60 sec on - 15 sec off Jumping Jacks or Ski Erg Y-I-T Raise Ring Row Scapula Pull-up Burpee Mobility 60 sec on - 15 sec off Banded Shoulder Stretch on Med Ball Reverse Plank Bridge Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Sunday
(5) Optional Stretching Session #1 

A

Half Kneeling Latissimus Stretch Rings

2 x 4:00

B

Kneeling Chest & Shoulder Stretch "Skin the Cat"

1 x 4:00

Tuesday
(2) Current Performance Test

A

The Kipping Pull-Up

B

Pronated Strict Pull-up

Tuesday
(4) Strength & Core #1.2

30 sec on - 15 sec off x 8

A

30 sec on - 15 sec off x 8 1. Scapula Retraction on Rings @2 sec hold 2. Hollow Body hold

B

Pronated Negative Pull-up

15, 13, 11, 9

C

Ring Row

Alternating EMOM 6 Minutes

D

Alternating EMOM 6 Minutes 1. V-ups x 10 - 15 reps 2. Banded Latissimus Pull Down x max reps - rest as needed -

Tuesday
(3) Gymnastic Progression - Kipping Pull-up #1

A

Banded Kipping Drill

B

Kip Swings

C

Wall Hip Extensions

D

Kipping Hip Pop

E

Kipping Pull-Up

Tuesday
(1) Gymnastic Warm-up #2

Warm-up

A

General Warm-up Amrap 5 min :60 sec Jumping Jacks or Ski Erg 10 Banded Face Pulls 5 Inchworm + Push-up 10 Banded Seated Row :30 sec Dead Bugs Mobility 60 sec on - 15 sec off Wall Arm Raises (full contact with wall!) Thoracic Opener on Wall Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Tuesday
(5) Optional Stretching Session #2 

A

Chest Stretch on Floor

2 x 4:00

B

Childs Pose on Box

1 x 4:00

Thursday
(2) Current Performance Test

A

Butterfly Pull Up

B

Chin over Bar hold

Thursday
(4) Strength & Core #1.3 

20 sec on - 10 sec off x 8

A

20 sec on - 10 sec off x 8 1. Active Bar Hang 2. Ring Row

B

Banded Pronated Strict Pull-up

15, 13, 11, 9

C

Modified Rope Climb

Alternating EMOM 6 Minutes

D

Alternating EMOM 6 Minutes 1. Front Plank To Push-up Plank x 30 sec 2. Banded Pull Aparts x 30 sec @moderate band - rest as needed -

Thursday
(3) Gymnastic Progression - Toes to Bar #2

A

V-Ups

B

Alternating Toes to Ring

C

Toes to Ring

D

Kipping Big Back Pull

E

Alternating Toes to Bar

F

Toes to Bar

Thursday
(1) Gymnastic Warm-up #3

Warm-up

A

General Warm-up 400m Ski Erg then 1-2 Rounds of 8 Banded Latissimus Pull Down 8 Push-up to Down Dog 8 Russian Kettlebell Swings Mobility 5 Reps each movement Skin the Cat Yoga Push-up Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Thursday
(5) Optional Stretching Session #3 

A

Bretzel Stretch

2 x 4:00

B

Cobra Stretch

1 x 4:00

Coach
coach-avatar Tim Leibiger CCFT Level 3

Certified CrossFit Trainer (Level 3) Master Personal Trainer CrossFit Level 1 + 2 CrossFit Aerobic Capacity + Running Course CrossFit Kids + Master Coach CrossFit Spot the Flaw + Anatomy CrossFit Programming + Lesson Plan CrossFit Scaling + Judge Course Precision Nutrition Coach Functional Bodybuilding M.Filly/M.Lee Functional Trainer Fitness Trainer C,B,A Indoor Rowing Instructor Medical Nurse

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Level Up & Master Your Gymnastics

Order now your Level Up for only 39€!

Get Level up & Master your Toes to Bar and Pull-ups
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The Proof
verified-athlete-avatar Melanie B.

CrossFit® and Weightlifting Athlete

Verified Athlete

"CrossFit® have been with me now since 2018. Various competitions have shown me my deficits. Pull-ups have often thrown me back in the rankings. For this reason, I have looked for a concept which starts there. This program has transformed my training and I love tracking my progress in the app."

Level up & Master your Toes to Bar and Pull-ups