95

around. His individual finishes included a first in the parallel bars and a third in the high bar. His year has been a sterling example of classic training in gymnas- tics and additional or supplementary strength training.

This 5'5" 135-pounder with 4.52% body fat (Pariz- kova formula) began a 12-month macrocycle following a performance at the 1991 Nationals that was ham- pered by an injury to the pectoralis major sustained in a training session. Disappointed, but determined to come back and demonstrate his ability, he followed an almost ideal training program leading into the 1992 Nationals.

As a result of his effectiveness, he competed in the Junior Pan American Games in September 1992 in Brazil. His program during the year, particularly this latest training cycle, included several exercises that are specific to gymnastics. Many of them are now incorpo- rated into his preparation for these games.

Leading into the training, Tim had 1 year and 6 months experience in our conditioning programs. He was skilled in the basics of Olympic lifting, plyome- tries, and functional exercises that we employ in this type of program. He had been a nationally ranked junior in gymnastics for several years prior to his in- jury, and thus had a well-developed competitive spirit. Together he and I organized his competition year so we could develop goals and performance expectations. The training cycles presented in this article are gener- ally accurate workout schedules. There were occa- sional variations due to illness, commute problems, or coaches' perceptions of timing for certain exercises.

Each of the 6 tables in this article represents a microcycle with specific goals and outcomes. Also in- cluded are training notes on Tim's attitude toward meet competition. He worked out two to three times a week. Coupled with daily workouts in the gym, this is a heavy burden for any youngster to bear. Keep in mind that Tim was home-schooled that year to facili- tate his training. Following is the program that evolved:

Tim then faced a mesocycle of approximately 4 months in preparation for the Junior Pan Am Games in Brazil. His training included exercise volumes and intensities compatible with strength/hypertrophy de- velopment according to the research available (1). This included four sets of five repetitions for the majority

Tim Dalrymple, a 15-year-old Class II gymnast, was the 1992 Junior Olympic National Champion in the all-

Methods

Training for competition in gymnastics is extremely demanding. Skill training alone will not yield the de- sired results. With international competition beginning at such a young age, coaches and athletes have often questioned whether strength training should be part of a gymnast's training program. If so, are there certain elements of strength training that would not be appro- priate for a younger athlete? In the case of a young world class gymnast who has not yet reached his po- tential, strength training becomes the only tool left in gaining a competitive advantage.

The following case study examines the introduction of a strength training program into the conditioning regi- men of a young elite gymnast. The program design took into consideration the effects of fairly strenuous exercise on a young athlete's body. Because the subject was young and still developing, the training program was individu- alized to allow for deficiencies and prevent injury.

Introduction

Key Words: elite, gymnast, junior, overtraining, peri- odization

The purpose of this case study was to demonstrate the effect of a maximal strength training program for an elite gymnast whose body was still developing, but who needed to compete on the world class stage. A periodization schedule was fol- lowed to prevent overtraining. A cross-section of exercises was used, including core exercises as well as specific exercises designed to meet the needs of an elite gymnast. The program was designed for a 15-year-old. It maximized the strength capabilities of a young athlete while also allowing for deficiencies endemic to a male of that age. Olympic lifts were taught successfully, and the ultimate goal of a national championship was realized.

ABSTRACT

Reference Data Chu, D.A. Strength exercises specific to gymnastics. J. Strength and Cond. Res. 8(2):95-102. 1994.

Donald A. Chu Ather Sports, Castro Valley, California 94546.

Strength Exercises Specific to Gymnastics: A Case Study

Journal of Strength and Conditioning Research, 1994, 8(2), 95-102 1994 National Strength & Conditioning Association

2. Slide Board Stabilization Exercises These exercises employed a Urn-glide slide board with bumpers set 30 to 36 in. apart.

(a) Inverted eccentric slide Start position: Athlete assumes a handstand on

the slide board. Action: Arms are moved simultaneously out to

the side, to the bumper, then back to the start position while maintaining elbow extension and handstand.

(b) Olympic cross slide Start position: Athlete assumes a handstand on

the slide board. Action: Athlete slides one arm forward and the

other backward, returning to the start position, then continuing by alternating arms while maintaining el- bow extension and handstand.

1. StairMaster Training on the Hands Start position: A box 18 in. high supports the feet. The athlete is in a push-up position with both hands on the pedals of the Stair Master, which is set in the manual mode at the lowest level.

Action: Athlete moves hands in sychronicity with the pedals, in short "step" strokes, and continues this exercise for 5 to 8 minutes.

Stabilization of the shoulder girdle is vitally im- portant, not only for enhanced performance but for injury prevention as well. The following are excellent ways of developing the musculature that supports the shoulder joint and scapular areas:

5. Back-Uprise Cable Pull Start position: Athlete lies prone on the glute-ham ma- chine with hands together, palms facing each other, or wrists crossed (in this case cables are also crossed).

Action: Both arms are horizontally abducted until they are level with the body.

4. Iron Cross Cable Pull Start position: Athlete stands in line with the cable crossover unit, with arms out to the side and level with the shoulder.

Action: Both arms are adducted simultaneously down to the athlete's sides. Return to the start position slowly, maintaining strong eccentric contraction.

3. Olympic Cross Cable Pull Start position: Athlete faces one side of the cable cross- over unit with one arm forward and the other arm facing backward.

Action: Athlete pulls both arms simultaneously downward to his body, returning to the start position while slowly maintaining strong eccentric contraction.

Action: Athlete isometrically contracts back/ ex- tension musculature and moves arms to 120 flexion.

of his core lifts. Specific strength or special exercises were also worked at either 3 x 8 or 4 x 5 volumes. His frequency of strength training, twice a week, had to be compatible with his gymnastic training and time constraints. His recovery between sets was within 2 to 3 minutes.

Many of the moves in gymnastics are difficult to categorize in terms of normal strength training exer- cises. Therefore the cable pulley systems used in many gyms and weight rooms can be effective in gymnastics. These exercises are named after the specific moves they are intended to enhance. The following five exercises are part of the strength-specific package designed for and used by Tim Dalrymple: 1. Maltese Cross Cable Pull Start position: Using a Saf-T-Gym glute-ham machine, athlete assumes a prone position with shoulders ex- tended.

Action: Athlete isometrically contracts back/ ex- tension musculature and then moves the arms to past parallel with the ground. 2. Plange Cable Pull Start position: Same position as above, with shoulders at 90 flexion.

*As described by Mcfarlane (3).

Goal: Physical adaptation to physical training; the expected out- come of this cycle is increased local muscular endurance and in- creased tensile strength of large and small muscle groups Training notes: California state testing for compulsory moves Sep- tember 22-23; gymnast will train through this competition

Core exercises Squat __ xl2 __ xl2 __ xl2 Pullovers (barbell) __ xl2 __ xl2 __ xl2 Calf raises __ xl2 __ xl2 __ xl2 Split squat __ xl2 __ xl2 __ xl2

Special exercises Rotator cuff series

External rotation __ xl2 __ xl2 __ xl2 Internal rotation __ xl2 __ xl2 __ xl2

Back hyperextension __ x20 __ xl5 __ x!O Chinnies* __ x20 __ x20 __ x20 Abdominal crunches __ x20 __ x20 __ x20 Wrist circuit

Flex ion __ xJO __ xJO __ x!O Extension __ xJO __ xJO __ x!O Ulnar deviation __ x!O __ xJO __ x!O Radial deviation __ xJO __ x!O __ x!O

Duration: 4 wks I Sept. 1991 Intensity: 60-70% projected I-RM Recovery: >I min between sets Warm-up: general (StairMaster 12 min/upper body exer. 8 min)

Table 1 Base or Preparatory Cycle

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Specific exercises Inverted cross w/pulleys __ x 10 __ x IO __ x 10

Goal: Develop ballistic lifting techniques, stressing fundamentals; increase upper and lower extremity plyometric training Training notes: National testing, Nov. 10-11, 1991; activerest/taper 5 days prior to Nov. 10; this results in missing one workout

__ x max __ x max __ x max __ x max

__ x 15 __ x 15 __ x 15 __ x 15 __ x 15 __ x 15

__ x 10 __ x 10

__ x5 __ x.5 __ x5 -- x 25 -- x 25 -- x 25 -- x 25

__ x5 __ x5 __ x6 __ x6 __ x6 __ x6

__ x5 __ x6 __ x6 __ x5

Duration: 6 wks/Nov.-Dec. 15, 1991 Intensity: 80-90% of I-RM Recovery: 2-3 min Warm-up: general Core exercises

Front squat to push press __ x 5 Inverted leg press __ x 6 High pulls (clean grip) __ x 6 Stiff knee cleans __ x 5

Special exercises Dumbbell snatch CMC shuttle jumps 24" depth jumps 10-lb medicine ball

Power drops Pullover throw

One-arm pullup "L" sit pullup

Advanced Strength Cycle Table 3

(c) Maltese cross slide Start position: A push-up position

is maintained using either an 18-in. box or a partner to support the feet; elbows are extended.

Action: Athlete slides arms apart, to the bumper, and back together while maintaining elbow extension.

( d) "L" sit slide Start position: An "L" position is

maintained with arms at the sides and palms on the slide board. The feet are supported by either a 6-in. box or a partner.

Action: Athlete slides hands later- ally out to the bumpers and adducts arms forcefully to return to the start position.

*Exercise contributed by Al Vermeil of Vermeil's Sports & Fitness (personal com- munication, 1992).

Goal: To develop meaningful strength gains in large muscle lifts; increase ballistic- reactive capability of lower extremities and introduce plyometrics to upper ex- tremities Training notes: Regional testing Oct. 13-14, 1991; overall approach is to train through this competition as well

__ x IO __ x IO __ x IO

__ x8 __ x5 __ x5 __ x5 __ x8 __ x5 __ x5 __ x5 __ x8 __ x5 __ x5 __ x5 __ x6 __ x6 __ x6

__ x8 __ x8 __ x8 __ x8

Duration: 4 wks I October 1991 Intensity: 70-85% projected 1-RM Recovery: 1-2 min Warm up: general Core exercises

Front squat Upright row Incline bench press Lunge

Special exercises Overhead squat Lunge to push press

(w/dumbbells) 3 bounce clean* __ x 3 __ x 3 __ x 6 24" hurdle hops __ x 6 __ x 6 __ x 6 Frog jumps __ x IO __ x IO Medicine ball pushups __ x 10 __ x IO 6" handstand depth jumps __ x IO __ x IO 18" lateral hop-over barrier __ x IO __ x IO

Specific exercises Iron cross w/pulleys

Exercises Specific to Gymnastics 97

Table 2 Basic Strength Cycle

Olympic cross, end.

Olympic cross, start.

Plange pull, end.

Plange pull, start.

Maltese cross, end.

Maltese cross, start.

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Inverted eccentric slide.

StairMaster training.

Back uprise, end.

Exercises Specific to Gymnastics 99

Back uprise, start.

Iron cross, end.

Iron cross, start.

Our situation was no different. Even though Tim had previously trained under my programs for 2-1 /2 years, and has been nationally ranked for almost as long as he has been in gymnastics, 1992 was the year he was most able to follow the program completely. Conse- quently, he was able to tolerate harder and longer skill training workouts at Top Flite Gymnastics (Fremont, CA) under the tutelage of his coach, Greg Corsiglia.

At 15-1 /2 years of age, there were many things to consider. Teaching a young athlete Olympic lifts is often criticized. The choices of exercise had to be balanced between general muscular development and the desire to develop specific strength for specific moves.

*6-wk scheme for squatting, courtesy of Kim Goss, U.S. Air Force Academy (personal communication, 1992).

Specific exercises: none for this cycle Goal: Maximum strength/power development in lower extremities and trunk areas Training notes: Club meet in lst and 4th weeks of January; philoso- phy is to train through these competitions since there is little to be gained other than team success on a local level; projected 1- RM squat prior to this cycle was 193 lbs; actual score reached was 225 lbs

Pulse at parallel __ x 10 Past parallel __ x 10

Depth jumps (ti-wk program) Wk 1 @ 24-in. Ht. __ x 10 Wk 2 @ 30-in. Ht. __ x 8 Wk 3 @ 36-in. Ht. __ x 8 Wk 4 @ 42-in. Ht. __ x 6 Wk 5 @ 42-in. Ht. __ x 4 Wk 6 @ 48-in. Ht. __ x 3

__ xlO __ xlO __ xlO __ xlO __ xlO __ xlO

__ xlO __ x!O __ x8 __ x8 __ x8 __ x6 __ x4 __ x4 __ x3

__ xlQ

-- x 25 -- x 25 -- x 25 __ x20 __ x20 __ x20 __ x 15 __ x 15 __ x 15

Duration: 6 wks/Dec. 15, 1991-Jan. 1992 Intensity: varying 70-100% of I-RM Recovery: 2-3 min Warm-up: general- 8-10 min on StairMaster w/hands for shoulder stabilization Core exercises

Squat (periodization scheme for 2 x/wk, 6-wk cycle)* Clean shrug __ x 5 __ x 5 __ x 5 Split squat __ x 8 __ x 8 __ x 8 Triceps press __ x 8 __ x 8 __ x 8 Split jerk __ x 3 __ x3 __ x 3

Special exercises Plyometric abdominal

Leg throw V-ups Leg roll up

Back hyperextension Parallel

Table 4 Maximum Strength Cycle

Discussion Every strength coach who works with elite athletes is aware of the tremendous responsibility he or she takes on when developing the programs for the athletes.

Many gymnasts rely solely on skill development. In the case of world class competition, however, skill training is not enough. To succeed, an elite athlete needs to build strength as well.

Two major issues need to be addressed when building strength in an elite gymnast: age and time. Since gymnasts tend to reach such a high level of com- petition at a younger age than competitive athletes in other sports, their bodies are taxed much more in- tensely. Thus the challenge is to build strength on a young body in ways that won't be detrimental to nor- mal growth.

Concerning the second issue, time, a young athlete at this level has already surrendered much of his time to becoming the best gymnast he can be, and his skill coach certainly does not want to give up any more time than is absolutely necessary to strength training.

Under these constraints, the most logical answer for Tim was to design a strength training program that had practical applications to gymnastics. Tim was not removed from his environment and placed into a strength training program, as is often done in other countries. Instead, a program was designed to meet every aspect of his training needs, from physiological capabilities to time limitations. The program chal- lenged him in new ways and made him a better gym- nast. His squat strength improved from 135 to 185 lbs, and his power clean from 95 to 135 lbs.

We also found that designing a strength training program that simulated certain moves in gymnastics was a great barometer for Tim's progress. Creating an iron cross exercise, named after the gymnastics exercise it simulates, allowed us to gauge whether Tim would be able to perform the actual iron cross in competition. At first he could not perform this difficult gymnastics move, but by the end of the season he was able to use it in competition.

Practicality seems to be the buzzword for training at an elite level. Given the time constraints, a training program has to build an athlete to his maximum poten- tial with the most sport-specific exercises. Real success in designing programs for individual athletes comes from matching their strength needs with their capa- bilities.

Results

A typical workout will always include the core lifts. The shoulder stabilization exercises may be used as warm-up or as part of the workout. Any or all of the strength specific exercises may be included in each training session.

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Maltese cross slide, start/ end.

Olympic cross slide.

Exercises Specific to Gymnastics 101

Maltese cross slide, midway.

Goal: Develop confidence in warm-up routine specific to gymnastics w/body weight for resistance; use ballistic core lifts to general total body effort to complete exercise, and specific cable exercises to develop eccentric strength in functional move- ment patterns Training notes: All-stars competition in 1st and 3rd weeks of February; one workout missed in 3rd week prior to meet

Triceps "pops" __ x lQ __ x 10 Triceps dips in pike position __ x 10 ___ x 10 Isometric prone press w /round back ___ x 2-3 min

Core exercises Hang clean __ x5 __ x3 __ x3 __ x3 Jerk press __ xs __ x5 __ xs __ x5 Good morning __ x8 __ x8 __ x8

Special exercises Biceps pull-down __ x6 __ x6 __ x6 Lat pull-down __ x6 __ x6 __ x6

Specific exercises Iron cross cable pull __ x5 __ x5 __ x5 Plange cable pull __ xs __ xs __ x5 Olympic cross cable pull __ x5 __ xs __ x5 Maltese cross cable pull __ x5 __ x5 __ x5 Back uprise cable pull __ x5 __ x5 __ xs

__ x lQ __ x 10

__ x lO __ x 10 __ xlQ __ xlO

Recovery: 2-3 min between core lifts, 1-2 min between other exercises Warm-up: specific complex: (all exercises done w/two 18" boxes) resistance is body weight only

Inverted pushup Incline pushup Leg roll up

Duration: 6 wks I Feb.-March 15, 1992 Intensity: 80-100% of 1-RM

Table 5 Transition to Power Cycle

1. Fleck, S., and W. Kraemer. Designing Resistance Training Programs. Champaign, IL: Human Kinetics, 1987. pp. 47-83.

2. McClellan, T., M. Finamore, R. Wenner, and S. Barclay. The Iron Cross. NSCA Journal 13(6):6. 1991.

3. Mcfarlane, B. Circuit Training Presentation. NSCA Na- tional Convention, Denver, 1990.

4. Sands, W. Monitoring the elite female gymnast. NSCA Journal 13(4):66. 1991.

References

complex training were integrated throughout the year to provide variety and stimulate adaptation. The result was the ultimate achievement-a national cham- pionship!

The lack of lower extremity plyometrics was based on the observation that virtually every move from the floor in gymnastics uses the stretch-shortening cycle, leaving lower extremity plyometrics at the risk of be- coming redundant. In view of this, we felt that upper extremity plyometrics would be essential for the devel- opment of power in Tim's movements, utilizing the upper extremities for propulsion, an area that was underdeveloped due to his age and physical matu- rity level.

Given all of these considerations, we followed the basic principles of periodization with specific goal achievement at the end of each microcycle. The ulti- mate goal was to be in the "training window" de- scribed by Sands (4), that is, training that is effective and avoids injury from overtraining. Standard and

"L" sit slide.

Duration: 6 wks I March 15 - May 1, 1992 Intensity: 85-100% projected 1-RM Recovery: 3 min between sets Warm-up: specific complex (see Table 5) Core exercises

Squat 4 wks __ x 3 __ x 3 __ x 3; 2 wks __ x 2 __ x 2 High pulls __ x 3 __ x 3 __ x 3; 2 wks __ x 2 __ x 2 Push press __ x 3 __ x 3 __ x 3; 2 wks __ x 2 __ x 2

Special exercises: slide board series Incline slide __ x 10 __ x 10 Olympic slide __ x 10 __ x 10 Inverted slide __ x 10 __ x 10 "L" sit slide __ x 10 __ x 10

Specific exercises: select 3 from Table 5 Goal: Maintain strength/power to allow athlete to intensify gymnastics workouts w/o overtraining; taper to peak levels of performance capability; Last workout w/ weights was 6 days prior to nationals and consisted of core exercises only Training note: Junior Olympic Nationals held in Austin, Texas, May 10, 1992; result: National All-Around Champion, Class II

Table 6 Preparation for Championship Season

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