Gymnastics Strength
Sam Mikulak
Gymnastics, Functional Fitness, Strength & ConditioningI created this program to tackle the holes gymnasts have in their muscular activation through their posterior chain, increase range of motion, and build up the smaller supportive muscles for injury prevention.
If you're committed to trusting the plan and the process, you're in the right place.
I’ve had many different training plans over the years. Through trial and error I’ve hand picked the exercise I’ve found benefitted me the most.
Develop the strength that translates directly to a better performance.
This program will make a big difference in your pursuit of excellence.
A1
Dumbbell Chest Fly
3 x 8
A2
Scap Pull Up
3 x 3
A3
Physioball Push Ups
3 x 10
B1
Supinated Bench Press
4 x 4
B2
Prone Dumbbell Row Iso
4 x 10
C1
30 degree Dumbbell Curl
3 x 10
C2
Cable Overhead Tricep Extension
3 x 10
C3
Bent Over Dumbbell Lateral Raise
3 x 10
A1
Cable Hamstring Pull
3 x 10
A2
DB Single Leg Step Down
3 x 12
A3
Dumbbell Lateral Squat
3 x 8
B1
Front Squat
4 x 4
B2
Physioball 1/4 Squat Iso Push
5 x 20
C1
Dumbbell RDL
3 x 8
C2
Dumbbell Single Leg Calf Raise
3 x 20
C3
Hanging Med Ball Hamstring Hold
3 x 20
A
Ruck Walk
1 x 15:00
A1
Eccentric Pull Ups
3 x 3
A2
Bent Over DB Tricep Extension (skiers)
3 x 10
A3
Cable 90 Degree External Rotation
3 x 20
B1
Military Press
4 x 4
B2
30 degree Dumbbell Row Iso
5 x 10
C1
Cable Chest Fly
3 x 8
C2
DB Front Raises
3 x 10
C3
Zottman Curl
3 x 10
A1
Front Foot Elevated Split Squat
3 x 8
A2
Weighted Back Extensions
3 x 8
A3
Curtsy Goblet Squat
3 x 12
B1
Barbell Hip Thrust
4 x 4
B2
Landmine Calf Raise
5 x 10
C1
Anterior Tib Kettlebell Raise
3 x 10
C2
Physioball Hamstring Curl
3 x 12
