Koahk Performance

Gymnastics
Coach
Gunnar Mach

Features
7 sessions per week
Must use App app to view and log training
Team Training

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Tired of nagging injuries?
Incorporating proper strength training into your weekly gymnastics routine has been shown to mitigate injury risk by a significant degree.
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Do you lack power for better skills?
Power is one of the most sought after athletic qualities in gymnastics. The ability to express more power helps gymnasts run faster for vault, bigger jumps for tumbling, and tap harder for bigger bar skills. This can be developed through increased strength from a proper strength training routine.
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Wondering how to get that edge in comps?
Maybe your skills are lagging or you just don't feel like you're as explosive as other competitors are in the gym. Utilizing gymnastics-specific strength training and conditioning can elevate your skills to another level.
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Properly programmed conditioning
Typically, gymnasts start with conditioning work that is much too specific and intense. This program begins with low impact aerobic and glycolytic work to prepare you for more specific work down the line.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
REST/OFF Day

A

Active Recovery

Monday
Phase 1 Lift Day #1

Prep

A

General Warm Up #1

All of the following are to be done the length of the Floor: Forward & Backward Skips, Jog & Backpedal, Quad Stretch, Hamstring Scoop, Figure 4, Single Leg RDL + Reach, Reverse Lunge w/ OH Reach, World's Greatest Stretch, Inchworm

Prep

B

Plyo Warm Up #1

Forward & Backward Pogo Jumps x 20, Side to Side Pogo Jumps x 20, Squat Snapdown x 10, Single Leg Snapdown x 5ea, Scissor Jumps w/ Pause x 5ea, Yoga Push Up x 10

C

3-5 Step Burst

1 x 3

D

Acceleration Wall Drill

2 x 10

E

10yd Sprint

3 x 1

F1

Medicine Ball Slam

2 x 10

F2

Box Jump

2 x 5

F3

Depth Jump

2 x 3

F4

Bear Crawl

2 x 20

G1

DB Deadlift

3 x 8

G2

Front Plank on Elbows

2 x 30

H1

Bulgarian Split Squat

2 x 8

H2

Feet Elevated Inverted Row

2 x 8

I1

Push-Up

2 x 8

I2

1/2 Kneeling DB Halo

2 x 10

I3

ISO Long Lever Partner Leg Curl

2 x 10

Tuesday
Aerobic Conditioning Day #1

Dynamic Warm Up

A

Complete each exercise as prescribed: Jog & Backpedal x Floor & Back Lateral Shuffle x Floor & Back Carioca x Floor & Back Each exercise should be the length of the floor: Quad Stretch Hamstring Scoop Knee Hugs Lateral Lunge Forward Lunge w/ Twist Straight Leg Kicks Skips for Height Skips for Distance Pogo Jumps for Height Floor Sprint x 2

Aerobic Circuit A

B

Go for 20-30 minutes straight. Rest is built in with stretching and foam rolling. 1. Bodyweight Squat x 1 minute 2. Pushups (Slow Lower) x 10-20 3. Side to Side Pogo Jumps x 1 Minute 4. Front Plank x 1 Minute 5. Foam Roll x 1 Minute 6. MB Thruster x 1 Minute 7. Jump Rope / Pogos x 1 Minute 8. MB Chest Pass x 30s 9. Stretch x 1 Minute 10. Hollow Hold x 1 Minute

Wednesday
Phase 1 Lift Day #2

Prep

A

General Warm Up #1

All of the following are to be done the length of the Floor: Forward & Backward Skips, Jog & Backpedal, Quad Stretch, Hamstring Scoop, Figure 4, Single Leg RDL + Reach, Reverse Lunge w/ OH Reach, World's Greatest Stretch, Inchworm

Prep

B

Plyo Warm Up #1

Forward & Backward Pogo Jumps x 20, Side to Side Pogo Jumps x 20, Squat Snapdown x 10, Single Leg Snapdown x 5ea, Scissor Jumps w/ Pause x 5ea, Yoga Push Up x 10

C

3 Shuffles to Sprint

1 x 2

D1

Overhead MB Throw

2 x 5

D2

Seated Box Jump

2 x 5

D3

Depth Jump

2 x 3

D4

Dead Bug

2 x 10

E1

Single Leg RDL

2 x 8

E2

Band Resisted Side Plank Row

2 x 10

F1

Lateral Lunge

2 x 8

F2

1/2 Kneeling 1 Arm Band Pulldown

2 x 12

G1

DB Push Press

2 x 8

G2

Band Pull-Apart

2 x 15

G3

Single Leg Bridge

2 x 30

Thursday
Recovery Day

Recovery Circuit

A

Complete each exercise as prescribed. Should be done after gymnastics work. - Deep Belly Breathing x 2 minutes - Active Hamstring Stretch x 10ea - Prone Lying Scorpions x 10ea - Single Leg Hip Bridge x 10ea - Yoga Push Up x 10 - 1/2 Kneeling 1 Arm Side Reaches x 10ea - Split Stance Adductor Stretch x 10ea - Frog Pose x 30s-1min - Side Lying Quad Stretch x 30s-1min - Any gymnastics specific stretching x 5-10 minutes - Deep Belly Breathing x 5 minutes

Friday
Phase 1 Lift Day #3

Prep

A

General Warm Up #1

All of the following are to be done the length of the Floor: Forward & Backward Skips, Jog & Backpedal, Quad Stretch, Hamstring Scoop, Figure 4, Single Leg RDL + Reach, Reverse Lunge w/ OH Reach, World's Greatest Stretch, Inchworm

Prep

B

Plyo Warm Up #1

Forward & Backward Pogo Jumps x 20, Side to Side Pogo Jumps x 20, Squat Snapdown x 10, Single Leg Snapdown x 5ea, Scissor Jumps w/ Pause x 5ea, Yoga Push Up x 10

C

High Knee + Sprint

1 x 2

D

Build Up Run

1 x 2

E

20yd Sprint

3 x 1

F1

Seated MB Reverse Throw

2 x 5

F2

Resisted Broad Jumps

2 x 5

F3

Lateral Hurdle Hop

2 x 8

F4

Side Plank with Banded Clamshell (Dynamic)

2 x 10

G1

Goblet Squat

2 x 8

G2

SB Deadbugs

3 x 5

H1

Chin-Up

2 x 10

H2

Single Leg Squat off Box

2 x 5

I1

Z-Press

2 x 8

I2

Seated External Rotation

2 x 8

I3

Shoulders Elevated 1 Leg Hip Bridge

2 x 10

Saturday
Phase 1 Conditioning Day #2

Dynamic Warm Up

A

Complete each exercise as prescribed: Jog & Backpedal x Floor & Back Lateral Shuffle x Floor & Back Carioca x Floor & Back Each exercise should be the length of the floor: Quad Stretch Hamstring Scoop Knee Hugs Lateral Lunge Forward Lunge w/ Twist Straight Leg Kicks Skips for Height Skips for Distance Pogo Jumps for Height Floor Sprint x 2

Aerobic Circuit B

B

Perform all exercises for 10 minutes straight in a circuit fashion. Record how many rounds you completed and beat that the next week. Perform for 2 sets (2 x 10 minutes). Jump Lunges x 10 Mat Push / Pull x Down & Back Bear Crawl x Down & Back MB Slam x 10 Farmer Carry x Down & Back Sprint x Vault Runway

The Proof
verified-athlete-avatar Bryce Stoltz

National Champion - All American

Verified Athlete

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Gymnastics Team Strength Training
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Gymnastics Team Strength Training
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Gymnastics Team Strength Training
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Gymnastics Team Strength Training