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PERM 1315 Gymnastics section 2 Weight training of gymnasts 13209582 Wong Hiu Tung 13200763 Tse Man Ho 13200852 Luk Long Hei

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PERM 1315 Gymnasticssection 2

Weight training of gymnasts

13209582 Wong Hiu Tung13200763 Tse Man Ho

13200852 Luk Long Hei

Introduction Male training program Female training program Safety Reference

Outline

In order to become a good gymnast, it is better for them to start training when they were young and which includes stretching and weight training. In this PowerPoint, our group emphasizes the latter part- weight training. And we set the training target as 14-19 aged beginners of weight training.

We set a program for men and women respectively and the training purposes are: increase the power of major muscles used for specific

gymnastics actions increase the endurance of used muscles for specific

gymnastics actions

Introduction

Male training program

Male beginner of weight training(around 14-19

years old) know different skills in gymnastics major in playing Artistic gymnastic

Training Target

Enable students to improve their power to

develop and maintain for some movements Handstand, right angle support,

straddle support, etc Improve flexibility Improve endurance in gymnastic exercise Improve discipline and self motivation in

training

Training outcome

Warm up warm up exercise statistic stretching Main training program

Cool down exercise

The duration of one weight training session is 1 hour

Progress in one weight training session

Assessment between 1 month find out the improvements in the

training modifying the training level according to their improvements The training will be held 12 weeks

Evaluation

Warm up exercise (around 5-7 mins) some slight body movement involve the major muscles in the body e.g jogging, skipping Static stretching (around 10 mins) statistic stretching to stretch the body

to increase flexibility prevent injury

Warm up

To improve the performances in three

differences movements in gymnastics, a series of weight training can be done

Focuses on this three movements handstand, right-angle support,

shoulder stand The weight training session will be organized

in gym room

Conditioning

For handstand, the training program can be

Conditioning

  Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Lateral rise(reps)

5 5 5 5 10 10 10 10 15 15 15 15

Lbs 10 10 10 10 15 15 15 15 20 20 20 20

Triceps curl(reps)

7 7 7 7 10 10 10 10 15 15 15 15

Lbs  40 40  40  40  50  50 50 50  55  55  55  55 

Chin Up(reps)

5 5 5 5 5 8 8 8 8 10 10 10

Support (Lbs)

 45 45  45  45  45  40  40  40  40  40  40 40 

For right-angle support, the training program

can be

Conditioning

  Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Push up(times)

10 10 10 10 15 15 15 20 20 20 25 25

Sets 3 3 3 3 4 4 4 4 4 4 5 5

Sit up(times)

10 10 10 15 15 15 20 20 20 20 20 20

Sets 3 3 4 4 4 4 5 5 5 5 6 6

Triceps curl(reps)

7 7 7 7 10 10 10 10 15 15 15 15

 Lbs  40 40  40  40  50  50 50 50  55  55  55  55 

For shoulder stand, the training program can

be

Conditioning

  Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Butterfly(reps)

5 5 5 5 10 10 10 10 15 15 15 15

Lbs 5 5 5 5 10 10 10 10 12.5 12.5 12.5 12.5

Plank(time/s)

10 10 10 10 20 20 20 20 30 30 30 30

Sets 3 3 3 3 4 4 4 4 5 5 5 5

Arm rise(reps)

5 5 5 5 5 8 8 8 8 10 10 10

Lbs 7.5 7.5 7.5 7.5 7.5 10 10 10 10 12.5 12.5 12.5

Stretching after the weight training (5-7 mins) Allow the body to cool down and remove the

lactic acid from the body

Cool down

In week 4 and 8, we will asset the training

outcome of the students by comparing with the progress list seeing the performances in the gymnastic lesson If students cant stick to the progress, we will

modify the list by lowing the difficulties of the weight training

Evaluation

Female training

program

• Target training group• Aims• Evaluation their ability to design the whole

training programone weight training session : 1 hour

• 1. Warm up2. Conditioning3. Cool down (flexibility)

• Assessment between 1 month

Training Plan: Outline 14-19 years old Females

• Target training group:Female 14-19 years oldThe beginners who are about F.3-F.6major in playing Artistic gymnasticAims:

1. To achieve the requirements of the coach2. Strengthen the power of develop the movement3. Improve the endurance of power to maintain a

intensive performance4. Enhance the flexibility to agility5. To strong enough to attempt a movement safely

14-19 years old Females

• Dynamic warmup:Jogging/ skipping about 5-7minutes(might do): Cardiovascular games (E.g. Catching people) (Remind Safety)

• Stretching (10 mins)Normal and specific stretching of gymnasts

• Cool down: Stretching after the weight training (10mins)To allow body to remove the lactic acid and keep the flexibility of muscles

For beginners Warm upand cool down

14-19 years old Females

• To increase the range of motion for a given joint or set of joints.(flexibility)

• To prevent injury

● Specific program for each following movement:● Assume that these are the only movement

needed to be trained● Handstand● Cartwheel

I’m going to explain the training by biomechanical analysis.

2. Conditioning 14-19 years old Females

● Related major muscle--Upper body and trunk● Primary muscle groups (might need more weight training)

1. Shoulder-- Deltoids, Trapezius, Rhomboids, Teres major2. Triceps

● Secondary muscle groups (might need less weight training but free weight training)1. Core Muscle to stabilize the body2. Forearm muscles, biceps to keep balance

● Related MovementKick up with butts Donkey Kick Compress shoulder Push-up and RotationCompress core muscle Plank, Side plank, Sit-up, Cross CrunchStabilize the body when handstandingHold the handstand position by wrist Rotate wrist with dumbbellHold the position by Triceps supporting Triceps push-up

2. ConditioningHandstand

biomechanical analysis

14-19 years old Females

● Related major muscle--Upper body and trunk● Primary muscle groups (might need more weight training)

1. Shoulder-- Deltoids, Trapezius, Rhomboids2. Triceps and Biceps3. Wrist flexor muscles (Forearm muscles)

● Secondary muscle groups (might need less weight training but free weight training)1. Core Muscle to stabilize the body2. Erector Spinae Muscles to stabilize the body3. Gluteus maximus, medius and hamstrings to generate the forward force by kicking up backward

● Related MovementKick up with butts Donkey Kick Compress core muscles Plank, Side plank, Sit-up, Cross CrunchCompress shoulder, forearm and wrist Rotate wrist with dumbbell

2. ConditioningCartwheelbiomechanical analysis

14-19 years old Females

Shoulder press

Week 1-4Rest between each Set :

Adaptation TrainingFree weight training mix weight training60 seconds

Week 4-8Rest between each Set :

Free weight training mix weight training

30-60 seconds (determinded by assessment)

Week 8-12Rest between each Set :

Weight training mainly

30 seconds

2. The overview of training program 14-19 years old Females

2. How to use the training program

14-19 years old Females

• Do 2 times per week• 10 seconds rest between each step• To encourage gymnasts when they are working• Coach can change the repetitions even sets, it

based on the degree of their fatigue muscle• In Week 5-8, coach can decide to do knee push-

up (triceps) or push-up (triceps) up to their ability.And as same as Triceps curl and push-up (triceps)

• After the evaluation, the stronger one can follow the later week program directly.

• To follow the safety rules!

Steps Week 1 Week 2 Week 3 Week 4Arm raise(reps) 8 8 8 10Lbs 8 per

hand8 per hand

8 per hand

10 per hand

Plank(Times/s) 30 30 45 45Sit-Up(reps) 15 15 20 20Push-up(reps) 10 10 15 15Donkey kick(reps) 10 per

feet10 per feet

12 per feet

12 per feet

Push-up and rotation(reps) 10 10 15 15Knee Push-ups(Triceps)(reps) 20 20 25 25Cross crunch (reps) 10 per

side10 per side

10 per side

12 per side

Rotate wrist with dumbbell(reps)

10 rounds10 rounds12 rounds12 rounds

Lbs 5 per hand

5 per hand

5 per hand

5 per hand

Side plank(Times/s) 30 30 30 45The other side plank(Times/s) 30 30 30 45

Sets 2 2 2 2

2. The training program (Week 1-4) 14-19 years old Females

2. The training program (Week 5-8) 14-19 years old Females

Steps Week 5 Week 6 Week 7 Week 8Arm raise(reps) 10 10 10 10Lbs 10 per

hand10 per hand

12 per hand

12 per hand

Plank(Times/s) 45 60 60 60Sit-Up(reps) 25 25 30 30Push-up and walk(reps) 10 10 15 15Donkey kick(reps) 15 per

feet15 per feet

18 per feet

18 per feet

Push-up and rotation(reps) 20 20 25 25Knee Push-up (Triceps) (reps) 30 30 35 35Or Push-up (Triceps) (reps) 5 5 8 8Cross crunch (reps) 12 per

side12 per side

15 per side

15 per side

Rotate wrist with dumbbell(reps) 10 rounds

10 rounds

12 rounds

12 rounds

Lbs 8 per hand

8 per hand

8 per hand

8 per hand

Side plank(Times/s) 45 45 60 60The other side plank(Times/s) 45 45 60 60

Sets 2 2 2 2

2. The training program (Week 9-12) 14-19 years old Females

Steps Week 9 Week 10 Week 11 Week 12Arm raise(reps)

8 8

8

10

Lbs 12 per hand

15 per hand

15 per hand

15 per hand

Plank(Times/s) 75 75 75 90Sit-Up on medium decline branch(reps) 20 20 25 25Push-up and jump(reps) 5 5 8 8Donkey kick(reps) 20 per

feet20 per feet

25 per feet 25 per feet

Shoulder Press(reps) 12 12 12 12Lbs 15 15 15 20Push-up (Triceps) (reps) 10 10 15 15or Triceps Curl(reps) 12 15 12 15Lbs 20 20 25 25Cross crunch with medicine ball(reps) 10 per

side12 per side

10 per side 12 per side

Lbs 6.6 6.6 8.8 8.8Rotate wrist with dumbbell(reps) 15 rounds 15 rounds 12 rounds 12 rounds

Lbs 8 per hand8 per hand10 per hand

10 per hand

Side plank(Times/s) 60 60 75 75The other side plank(Times/s) 60 60 75 75

Sets 2 2 2 2

Safety during doing weight training exercises: to do sufficient warm-up before the training to do with partners having qualified weight

training certificate Make sure no one get hurt or sick before the

workout

The above guidelines can help the trainer to lower the risk of injury.

Safety

1. journal article: James J. Major Strength(Sep, 1996). The training

targets. Training Fundamentals in Gymnastics Conditioning. Motor Behavior Laboratory, Dept. of Exercise and Sports Science, University of Utah.

2.journal article: Van Kley, E. (2011). Weight training. Iowa Review, 41(3), 55.

3. Website:  The USA Gymnastics Fitness Program: https://usagym.org/pages/home/fitness/pdfs/handbook.pdf

4.Book: Baechle, T. R., 1943, Earle, R. W., 1967, EBSCO Publishing (Firm), & NetLibrary, I. (1995). Fitness wght training. Champaign, Ill: Human Kinetics.

Reference