Full Month Package 1: Comeback Season

Sam Mikulak

Gymnastics, Mobility, Strength & Conditioning
Coach
Sam Mikulak

First month of a three month cycle to get back into routine shape. Includes daily planning, pre and post strength, and lifting program.

$50
Get Full Month Package 1: Comeback Season
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Programming 6 days per week
Daily planning, strength, conditioning, and skill training in a way I wish I had.
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Delivered through TrainHeroic
Making training as easy as pushing a button!
Equipment
Required
Gymnastics Facility // Fitness Equipment
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Sample Week
Week 1 of 4-week program
Sunday
Post Strength: General

A1

Against the Wall Straddle Press Feet Circles

1 x 4

A2

Dip Swing Planche

1 x 4

A3

PB Super Push-ups

1 x 6

A4

Feet Elevated Rear Support Backward Arm Circles

1 x 8

A5

Muscle Ups

1 x 3 @ 20

A6

PH Shoot Throughs

1 x 6

A7

Jam Hang Leg Lifts

1 x 8

A8

PB Handstand Hold

1 x 1:00

Sunday
1. Pre Strength: General

A1

Walking Straddle Handstand With Blocks

1 x 6 @ 10

A2

Single Leg Manna Wall Kicks

2 x 10

A3

Butter Makers + Inverted Hang Hold

1 x 4 @ 8

A4

Frog Jumps

1 x 2 @ 80

A5

Pull Up Chest Openers

1 x 12

A6

Physioball Hamstring Curl

1 x 15

A7

PB Planche Leans

1 x 5

A8

PB Handstand Hold

1 x 60

Sunday
Basics

A1

Fwd Roll to Left Leg Split, Fwd Roll to Right Leg Split, Fwd Roll to Middle Split (swim through)

1 x 1

A2

Tuck Up, Straddle Up, Pike Up, Planche Up

1 x 1

A3

Handstand Walk (Looking at Feet)

1 x 1

A4

10 Steps Fwd, 5 Steps Galloping, 10 Steps Bwd, 5 Steps Galloping

1 x 1

A5

5 steps 90-180-90 (both ways)

1 x 1

A6

Handstand Blocks

1 x 1

A7

1/4 Pirouette + Hopping Reverse 1/4 Pirouette, 1/2 Pirouette + Hopping Reverse 1/2 Pirouette

1 x 1

A8

Back Roll Tucked, Piked, Push Out, Handstand (no hop)

1 x 1

A9

Back Extension Short of Handstand + Floor Transition

1 x 1

A10

Back Extension 1/4 + Opposite 1/4, Back Extension 1/2 + Opposite 1/2, Back Extension Walking Quast

1 x 1

A11

Back extension roll to hop 1⁄2, snap down pike punch to early or hopping 1⁄2 pirouette, back extension roll hop 1/1 (Quast)

1 x 1

A12

Stoop Walk, Half Tak, Full Tak

1 x 1

A13

Stalder Roll 3 Position Hold

1 x 1

B1

Single arm cartwheel step-in

1 x 1

B2

Cartwheel step-in from kneel

1 x 1

B3

Cartwheel step-in, BHS

1 x 1

B4

Power Round Off BHS + Back Pike

1 x 1

B5

Front Handspring Step Out Front Handspring

1 x 1

B6

Front Handspring Step Out, Front Handspring, Bounder

1 x 1

B7

Front Handspring, Bounder, Front Pike

1 x 1

B8

Front Tuck Punch Front Pike

1 x 1

B9

Front Tuck Punch Front Lay Out

1 x 1

B10

Back 2/1 Stick

1 x 1

C1

Round Off 3 Back Handsprings

1 x 1

C2

Round Off Back Handspring, Whip, Back Handspring

1 x 1

C3

RO, Whip, Whip, Layout

1 x 1

C4

RO, Whip, Whip 1⁄2, Front Pike

1 x 1

C5

Round Off Back Handspring Open Double

1 x 3

C6

Front Whip, Front Whip, Front Pike

1 x 3

C7

Crow Hop to Dbl Front Tuck or Pike

1 x 3

D1

Scissors in a Row

1 x 10

D2

Dome Circles

1 x 10

D3

Flairs

1 x 10

D4

Front Loops

1 x 10

D5

Back Loops

1 x 10

D6

Uphill Circles

1 x 10

D7

Downhill Circles

1 x 10

D8

Magyar + Sivado

1 x 3

D9

Russians

1 x 1

D10

Czech Kehr

1 x 4

D11

Stockli A

1 x 4

D12

Stockli B

1 x 1

D13

1 Pommel Circles (Stockli Entry)

1 x 5

D14

1 Pommel Circles (Bailey Entry)

1 x 5

D15

Floor Mushroom Dismount Drill

1 x 5

D16

PH Straddle Pirouette

1 x 5

E1

Low Rings Sequence

1 x 5

E2

SR Swings

1 x 10

E3

Dislocate to Handstand

1 x 1

E4

Back Giants

1 x 3

E5

Inlocate to Handstand

1 x 1

E6

Front Giants

1 x 3

E7

Rings Dismount Drills

1 x 3

F1

Tramp Board 1/4 Turn Kaz Turn Entry

5 x 5

F2

Straight Jump to Table

1 x 2

F3

Lay Out Over Table

1 x 2

F4

Double Pike Over Table

1 x 2

F5

Handspring Front Pike

1 x 2

F6

Kaz Board Drills

5 x 1

F7

1/2 Kaz Head Under

1 x 3

F8

Kaz to Stack Mats (No Flip)

1 x 3

F9

Double Lay Out Forwards

1 x 3

F10

Ball Out

6 x 3

G1

Yurchenko to Back

1 x 3

G2

Yurchenko Cruise 1/2 to Dive Roll

1 x 3

G3

Yurchenko Lay Out

1 x 3

G4

Tramp Double Lay Out Backwards

1 x 3

H1

PB Swing Handstand

1 x 10

H2

Front Up Rise Pirouette

1 x 4

H3

PB Reverse Pirouette

1 x 4

H4

Back Up Rise Handstand

1 x 4

H5

PB Full Pirouette

1 x 4

H6

Basic swings to Stutz/Diamidov drills

1 x 8

H7

PB Basic Swing to Dismount

1 x 8

H8

Under Bar Work

1 x 1

I1

Cal Hops

1 x 10

I2

HB Sequence 1

1 x 1

I3

HB Sequence 2

1 x 1

I4

HB Sequence 3

1 x 1

I5

HB Sequence 4

1 x 1

I6

Release Basics

1 x 3

Monday
S&C: Lower

A1

DB Single Leg RDL

2 x 12

A2

Dumbbell Step Up

2 x 12

A3

Single Leg Squat + Plate Press

2 x 12

B1

Barbell Hip Thrust

5 x 6

B2

Med Ball OH Slam

5 x 4

C1

Physioball Hamstring Curl

2 x 12

C2

Anterior Tib Kettlebell Raise

2 x 20

C3

Landmine Calf Raise

2 x 10

Monday
Post Strength: HS

A1

Rope Climb

1 x 1

A2

Dip Swing Handstand

1 x 4

A3

PH Pike Press

1 x 3

A4

Double Under Handstand Push Ups

1 x 8

A5

Upper Arm Kip Swing Handstand

1 x 4

A6

Front Giant Extension + 6s Hold

1 x 8 @ 6

A7

Single Rail HB Pirouettes

1 x 2

A8

Single Rail Handstand Hold in Undergrip

1 x 30

Monday
1. Pre Strength: Lower

A1

Jump Rope

1 x 2:00

A2

Heel Walk

1 x 2 @ 80

A3

Pistol Squat

2 x 8

A4

Hanging Med Ball Hamstring Curls

1 x 12

A5

Split Squat Jumps

1 x 30

A6

VT Heel Driver

1 x 15 @ 10

A7

Lateral Hip Extension

2 x 10

A8

Spring Board Handstand Snap Down Rebound

1 x 10

Monday
FX, PB, VT

A1

Sequence 1

4 x 1

A2

Sequence 2

4 x 1

A3

Skill Work

6 x 1

A4

Skill Work

6 x 1

B1

Sequence 1

4 x 1

B2

Sequence 2

4 x 1

B3

Skill Work

6 x 1

B4

Skill Work

6 x 1

C1

Straight Jump to Table

3 x 1

C2

Drill to Stack Mats

3 x 1

C3

Drill to Stack Mats

3 x 1

C4

Comp Vaults

3 x 1

Tuesday
S&C: Upper

A1

Scap Pull Up

2 x 3

A2

DB Chest Fly

2 x 8

A3

Seated Cable Row

2 x 8

B1

Military Press (Supinated)

5 x 6

B2

Bungee Assisted Pull Up

5 x 4

C1

Bent Over Dumbbell Lateral Raise

2 x 8

C2

Cable OH Pull

2 x 8

C3

Zottman Curl

2 x 10

Tuesday
Post Strength: SR

A1

SR Front Lever + Back lever

1 x 3

A2

SR Press HS Power Down

1 x 3

A3

Planche Leans

1 x 1 @ 6

A4

Maltese Leans

1 x 1 @ 6

A5

1 Arm Olympic Cross

2 x 1 @ 6

A6

PB Super Dips / Upper Arm Dips

1 x 8

A7

PB Row

1 x 12

A8

SR Handstand Hold

1 x 25

A9

DB maltese pushes

1 x 8

A10

Cable Stack Cross Pulls

1 x 8

A11

DB Reverse Maltese Pull

1 x 8

A12

Bent Over Dumbbell Lateral Raise

1 x 10

Tuesday
1. Pre Strength: Upper

A1

Handstand Bridge Leans

1 x 12

A2

Pike Stall Bar Stretch

1 x 10 @ 10

A3

PB Wide Grip Shoulder Rolls

1 x 10

A4

HB Jam Hang Pull to Pike

1 x 8

A5

Pike Press Power Down

1 x 4

A6

PB Super Dips / Upper Arm Dips

1 x 10

A7

PH Cast to Planche

1 x 8

A8

Parallette Handstand (45* turn out)

1 x 45

Tuesday
PH, HB, SR

A1

Sequence 1

4 x 1

A2

Sequence 2

4 x 1

A3

Skill Work

6 x 1

A4

Skill Work

6 x 1

B1

Sequence 1

4 x 1

B2

Sequence 2

4 x 1

B3

Skill Work

6 x 1

B4

Skill Work

6 x 1

C1

Sequence 1

4 x 1

C2

Sequence 2

4 x 1

C3

Skill Work

6 x 1

C4

Skill Work

6 x 1

Wednesday
S&C: Cardio

A

Bike, Assault Bike, Row Machine

1 x 10:00

Wednesday
Post Strength: Core

A1

GHD Hollow DB Twists

1 x 8

A2

Hanging DB Sit Ups

1 x 8

A3

Back Hypers on GHD Machine w/ 10-sec Hold

1 x 8

A4

L-seat leg lifts on stall bar

1 x 8

A5

Physio Ball Candle Stick Pulls

1 x 8

A6

PB Upper Arm Windshield Wipers

1 x 8

A7

Hanging V Hold Bar Walk

1 x 2

A8

Block OH Hollow Hold

1 x 30

Wednesday
1. Pre Strength: Core

A1

Dumbbell Russian Twists

1 x 20

A2

Leg Lifts

1 x 12 @ 8

A3

GHD Hollow Twist Reach

1 x 10

A4

Arched Lateral Heel Sliders

1 x 30

A5

1 Arm OH Plank with 1/4 Turn

2 x 15

A6

Ice Creamers

1 x 8 @ 8

A7

Hanging Arch Hold on Stall Bar (facing out)

1 x 30

A8

Hollow Leaning Handstand on Single Rail / Single Rail HS Hold

1 x 1:00

Wednesday
Light Day

A1

Fwd Roll to Left Leg Split, Fwd Roll to Right Leg Split, Fwd Roll to Middle Split (swim through)

1 x 1

A2

Tuck Up, Straddle Up, Pike Up, Planche Up

1 x 1

A3

Handstand Walk (Looking at Feet)

1 x 1

A4

10 Steps Fwd, 5 Steps Galloping, 10 Steps Bwd, 5 Steps Galloping

1 x 1

A5

5 steps 90-180-90 (both ways)

1 x 1

A6

Handstand Blocks

1 x 1

A7

1/4 Pirouette + Hopping Reverse 1/4 Pirouette, 1/2 Pirouette + Hopping Reverse 1/2 Pirouette

1 x 1

A8

Back Roll Tucked, Piked, Push Out, Handstand (no hop)

1 x 1

A9

Back Extension Short of Handstand + Floor Transition

1 x 1

A10

Back Extension 1/4 + Opposite 1/4, Back Extension 1/2 + Opposite 1/2, Back Extension Walking Quast

1 x 1

A11

Back extension roll to hop 1⁄2, snap down pike punch to early or hopping 1⁄2 pirouette, back extension roll hop 1/1 (Quast)

1 x 1

A12

Stoop Walk, Half Tak, Full Tak

1 x 1

A13

Stalder Roll 3 Position Hold

1 x 1

B1

Single arm cartwheel step-in

1 x 1

B2

Cartwheel step-in from kneel

1 x 1

B3

Cartwheel step-in, BHS

1 x 1

B4

Power Round Off BHS + Back Pike

1 x 1

B5

Front Handspring Step Out Front Handspring

1 x 1

B6

Front Handspring Step Out, Front Handspring, Bounder

1 x 1

B7

Front Handspring, Bounder, Front Pike

1 x 1

B8

Front Tuck Punch Front Pike

1 x 1

B9

Front Tuck Punch Front Lay Out

1 x 1

B10

Back 2/1 Stick

1 x 1

C1

Round Off 3 Back Handsprings

1 x 1

C2

Round Off Back Handspring, Whip, Back Handspring

1 x 1

C3

RO, Whip, Whip, Layout

1 x 1

C4

RO, Whip, Whip 1⁄2, Front Pike

1 x 1

C5

Round Off Back Handspring Open Double

1 x 3

C6

Front Whip, Front Whip, Front Pike

1 x 3

C7

Crow Hop to Dbl Front Tuck or Pike

1 x 3

D1

Cody on Tramp

5 x 1

D2

Kaboom on Tramp

6 x 1

D3

Ball Out

6 x 1

D4

Tramp Tkachev

1 x 3

D5

Double Lay Out Forwards

1 x 3

D6

Triple Front

1 x 3

D7

Tramp Double Lay Out Backwards

1 x 3

D8

Double Lay 1/1 Out

1 x 3

D9

Double Lay 2/1 Out

1 x 3

D10

Tramp Front Twisting

6 x 3

D11

Tramp Back Twisting

6 x 3

E1

Skill Work

8 x 1

E2

Skill Work

8 x 1

E3

Skill Work

8 x 1

F1

Dismount Stick Game FX

2 x 1

F2

Dismount Stick Game PH

2 x 1

F3

Dismount Stick Game SR

2 x 1

F4

Dismount Stick Game VT

2 x 1

F5

Dismount Stick Game PB

2 x 1

F6

Dismount Stick Game HB

2 x 1

Thursday
S&C: Full Body

A1

Rear Foot Elevated Split Squat

2 x 12

A2

1 Arm Split Stance DB Military Press

4 x 6

A3

Physioball 1/4 Squat Iso Push

2 x 30

B1

OH Squat with Bench

5 x 6

B2

Snap Down Sticks

5 x 4

C1

DB Flat Back OH Press

2 x 8

C2

Hanging Med Ball Hamstring Hold

2 x 20

C3

Anterior Tib Kettlebell Raise

2 x 20

Thursday
Post Strength: SR

A1

SR Front Lever + Back lever

1 x 3

A2

SR Press HS Power Down

1 x 3

A3

Planche Leans

1 x 1 @ 6

A4

Maltese Leans

1 x 1 @ 6

A5

1 Arm Olympic Cross

2 x 1 @ 6

A6

PB Super Dips / Upper Arm Dips

1 x 8

A7

PB Row

1 x 12

A8

SR Handstand Hold

1 x 30

A9

DB maltese pushes

1 x 8

A10

Cable Stack Cross Pulls

1 x 8

A11

DB Reverse Maltese Pull

1 x 8

A12

Bent Over Dumbbell Lateral Raise

1 x 10

Thursday
1. Pre Strength: Lower

A1

Jump Rope

1 x 2:00

A2

Heel Walk

1 x 2 @ 80

A3

Pistol Squat

2 x 8

A4

Hanging Med Ball Hamstring Curls

1 x 12

A5

Split Squat Jumps

1 x 30

A6

VT Heel Driver

1 x 15 @ 10

A7

Lateral Hip Extension

2 x 10

A8

Spring Board Handstand Snap Down Rebound

1 x 10

Thursday
FX, PB, VT

A1

Sequence 1

4 x 1

A2

Sequence 2

4 x 1

A3

Skill Work

6 x 1

A4

Skill Work

6 x 1

B1

Sequence 1

4 x 1

B2

Sequence 2

4 x 1

B3

Skill Work

6 x 1

B4

Skill Work

6 x 1

C1

Straight Jump to Table

3 x 1

C2

Drill to Stack Mats

3 x 1

C3

Drill to Stack Mats

3 x 1

C4

Comp Vaults

3 x 1

Friday
1. Pre Strength: Upper

A1

Handstand Bridge Leans

1 x 12

A2

Pike Stall Bar Stretch

1 x 10 @ 10

A3

PB Wide Grip Shoulder Rolls

1 x 10

A4

HB Jam Hang Pull to Pike

1 x 8

A5

Pike Press Power Down

1 x 4

A6

PB Super Dips / Upper Arm Dips

1 x 10

A7

PH Cast to Planche

1 x 8

A8

Parallette Handstand (45* turn out)

1 x 45

Friday
Post Strength: Circuit

Conditioning

A

Post Strength: Circuit (Juniors)

FX: 5 Reps of 3 Burpee + 3 Diagonal Sprints + 3 Back Lay Out Sticks PH: 50 circles SR: 15s HS + Power Down + L Press Straddle L Press Planche 3x + Lower to Hang + Muscle Up 3x + 20s Support Hold PB: 5x Front Uprise Hop to HS + 5 Fwd Swinging Dip to Swing HS + 10x Swing HS + STUCK basic dismount

Friday
PH, HB, SR

A1

Sequence 1

4 x 1

A2

Sequence 2

4 x 1

A3

Skill Work

6 x 1

A4

Skill Work

6 x 1

B1

Sequence 1

4 x 1

B2

Sequence 2

4 x 1

B3

Skill Work

6 x 1

B4

Skill Work

6 x 1

C1

Sequence 1

4 x 1

C2

Sequence 2

4 x 1

C3

Skill Work

6 x 1

C4

Skill Work

6 x 1

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3x Olympian + 1x Olympic Coach

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