# Gymnastics

## Type 1: (intermediate strict deficit)

The average number of your strict exercises is below 40% when you consider the average number of your kipping exercises to be 100%.

## Type 2: (intermediate dynamic deficit)

The average number of your strict exercises is above 40% when you consider the average number of your kipping exercises to be 100%.

## Type 3: (basic gymnastics strength deficit)

The average number of your strict exercises is below six reps. (also if your kipping is also below 6, type in 3)

# Type 4: (basic dynamic gymnastics deficit)

You are able to hit 6 reps on average with strict but kipping is below 100%(15 reps if you have 6 on average) when we consider the 6 reps to be 40%.

## tests:

Max out on:

-butterfly pull ups

-kipping handstand push ups

-kipping toes to bar

-strict pull ups @tempo 2000

-strict handstand pushups @tempo 2000

-strict toes to bar @tempo 2000

# Strength

# Main weakness:

# 1. Olympic weightlifting deficit

(If on average, the olympic stats are lower than the given percentages based on the back squat.)

## sub weakness:

1.1 oly deficit

follow this if:

oly stats are lower than the given percentages, but you feel like you are not necessarily limited by bad oly form or a lack of speed.

1.2 lack of oly basics

follow this if:

oly stats are lower than the given percentages, and you feel like you are limited by bad oly form.

1.3 lack of speed

follow this if:

oly stats are lower than the given percentages, and you feel like you are limited absolute speed, so you are slow with the pull or push under the bar and in general you are a slow mover.

# Main weakness:

# 2. Powerlifting/absolute strength deficit

(If on average, the olympic stats are higher than the given percentages based on the back squat.)

## sub weakness:

2.1 Abs strength

follow this if:

oly stats are higher than the given percentages, but you feel like you are not necessarily limited by bad form.

2.2 motor control at absolute strength

follow this if:

oly stats are higher than the given percentages, and you feel like you are limited by bad powerlifting form.

# Main weakness:

# 3. Muscle endurance deficit

(If on average, the max effort sets are lower than 20 reps you have a muscle endurance deficit, despite the imbalance from oly to powerlifting, if you are below 20 reps then you are a type 3 strength athlete.

## Sub weakness:

3.1 Muscle endurance deficit

follow this if:

On average, the max effort sets are lower than 20 reps.

3.2 motor control at absolute strength

follow this if:

On average, the max effort sets are lower than 20 reps and your form was lacking a lot. So that could be:

-knees caving in

-spine rounding

-heels going up

# Tests:

back squat (find 3rm, rest 10 min, do one max effort set @tempo 3011)

deadlift (find 3rm, rest 10 min, do one max effort set @tempo 3011)

bench press (find 3rm, rest 10 min, do one max effort set @tempo 3011)

snatch (find 3rm)

power clean (find 3rm)

split jerk (find 3rm

# Cyclical aerobic capacity

## Test:

A: Assault bike 30 min

rest 20-40 min

B: Assault bike 7:30 min

## Calculate:

multiply the amount of calories achieved at the 7:30 test (B) by 4 (i.e. If you were able to get to 100 calories, your score is 400).

The optimal ratio is 100% for the 30 minute test (A) to 130% for the multiplied (by 4) score (B).

## Type 1:

If the calorie score of B is higher than 130% assuming A is 100%, you need to follow type 1 cyclical aerobic work.

## Type 2:

If the calorie score of B is lower than 130% assuming A is 100%, you need to follow type 2 cyclical aerobic work.

# mix modal intra-set repeatability vs inter-set repeatability

Intra-set=inside one interval

inter-set=from interval to interval

# Test:

A:

Amrap 30 min

3 wall walks

15 wall ball shots

10 clean and jerks @50% of 1rm

20 plate box step overs 45/25

Rest 30 min-7 days

B:

5 sets of

3 wall walks

15 wall ball shots

10 clean and jerks @50% of 1rm

20 plate box step overs 45/25

3 min rest

outcome:

This test is both subjective and objective, the number of rounds of part A and the split times of part B can be used as a benchmark. However the data you should get out of this test is which part had a better repeatability in split times.

If part A had a better repeatability, type in 1.

If part B had a better repeatability, type in 2.

# Anaerobic capacity

Test:

40 sec max effort on the assault bike

*note the highest RPM or watt around the 5 second mark (could be at it´s highest around 4, could also be at it´s highest around 8, let someone else note)

*note the RPM or watt at the 37 second mark

## type 1

If the RPM/watt at 37 seconds in was lower than 75% given that the number at around 5 seconds in is 100%, you need to follow type 1 anaerobic training.

## type 2

If the RPM/watt at 37 seconds in was higher than 75% given that the number at around 5 seconds in is 100%, you need to follow type 1 anaerobic training.