program sample

Beginner
Gymnastics
Strength &
Conditioning

Written by Ben Wood (Owner & Head Coach, Handspring)

CO NTENT

Table of
Contents

03
About
Ben Wood

04
Why Handspring
Gymnastics

05
About
the Program

08
Other
Products

09
Getting
Started

10
Sample
Program

Handspring 0 Gymnastics 0 Strength 0 Conditioning 2

AB OUT

Ben
Wood
Ben established Handspring Gymnastics in gymnastics in 2009, Ben was selected into the
mid-2016, with the aim of using the last 25+ National Talent Identification Program for Flat Water
years’ experience in gymnastics (with 17 of Sprint Kayaking where, through hard work and
those being a coach in both competitive & dedication, was selected to represent Australia at the
adult gymnastics) to help others achieve World University Championships in late 2010.
gymnastics
specific goals as it pertains to gymnastic
strength, skill and mobility. Whether In mid-2012, Ben commenced training at CF Athletic,
it’s improving your overall bodyweight where it wasn’t too long before he realised there
strength, core capacity and mobility was a real opportunity in helping people with their
or mastering skills like handstands and kipping gymnastic skill work and strength.
muscle-ups, Handspring has it all covered
through a selection of online programming In January 2017, Ben commenced contract work
& available courses (along with weekly as the ‘Gymnastic Coach’ for The Training Plan
classes, workshops and personal training). (an online fitness training program), providing
specific gymnastic strength programming as well as
Ben was a competitive gymnast at numerous video tutorials on various gymnastic skills
the highest level (senior international) & drills. In November 2017, Ben had the opportunity
competing for Australia at the World (via The Training Plan) to meet and coach both Annie
University Games in 2007. During the Thorisdottir and Björgvin Karl Gudmundsson from
2008 Australian National Championships, Iceland - two of the best athletes in the world.
Ben placed 6th overall with a 3rd place
finish on the Pommel Horse. Ben’s tenor
in competitive gymnastics spanned 17+
years and included a 10-month training
stint overseas at the University of Calgary.
Following retirement from competitive

Handspring 0 Gymnastics 0 Strength 0 Conditioning 3

 WHY

Handspring
Gymnastics
Our vast experience, knowledge and
credibility helps demonstrate that at
Handspring we know what it takes to excel
in gymnastics, as well as understand the
struggles you may face daily in your pursuit
to becoming the athlete you want to be.

The last couple of years (through

numerous classes, workshops and online
programming) have helped shape, evolve
and engineer our current gymnastics
programming to be a product of great
substance to the many that follow (our
programs) or need more guidance. We’ve
seen great results across the board and a
high degree of transferability in terms of
strength and body awareness gains across
to other activities.

Having any old gymnastics program is a

good start, however, there’s a lot more to
programming than meets the eye. Coach
Ben invests hours upon hours into his
programming and then goes ahead and
tests these workouts both on himself
and through his weekly adult strength
classes. The exercise type, rep scheme,
combination, sequencing and flow are
all very well thought out and make for a
much more enjoyable program that will
benefit you immensely. Having the aid
of professional video tutorials attached
for all exercises (highlighting key cues on
technique, positioning and regressions)
makes a huge difference for the online
purchaser. Why? Gymnastics is all about
good technique and being efficient. If
you’re doing these exercises incorrectly or
with poor technique, then like anything, the
improvements and progression will take
much longer (hence it’s very important
you watch these videos and match your
technique to that of the tutorials).

Working with Jami Tikkanen (owner of

The Training Plan) over the last couple of
years, has really helped Ben produce online
programs that are user friendly, provide
good structure and are supplemented
with plenty of notes (i.e key cues, exercise
and workout descriptions and scalable
movement options), all adding value to the
Handspring 0 Gymnastics 0 Strength 0 Conditioning
user experience. 4
 HAN D SPR I N G
WOR KSH O PS THE TRAININ G PLAN CLASSES

AB OUt

The
Program
Giving some context to At Handspring, we acknowledge the lack of quality
online gymnastic strength programs on the market
the program that cater for specific athlete groups or provide the
value add you deserve, in terms of:
Before you commence this program, it’s 1. Expertise - well thought out programs with good
important to understand how this all came structure, continuity and proven workouts that
about and why we’ve spent numerous have been tested with the general adult fitness
hours, days and months putting this population
program all together. 2. Transferability - making the gains and results
necessary to help you in your other athletic
As already mentioned, Coach Ben pursuits
commenced his classes in mid-2016 3. User Friendliness – easy to follow along workouts
specialising in gymnastics strength training, which provide professional video tutorials
callisthenics, core and mobility. The niche and detailed notes (for every single exercise,
nature of these classes coupled with the sequence & workout) across each session,
competence, knowledge and experience - coupled with plenty of help and advice on how to
when it comes to coaching & programming, scale various exercises
sparked an interest from people around 4. Enjoyment – the creativity of the workouts and
the world seeking to purchase online variety of exercises on offer makes for a much
programming & courses directly from more enjoyable and fun workout experience
Handspring. This interest mostly comes
from athletes who: Remember that you purchased this program because
1. Really enjoy the unique style of classes you’re most likely an athlete looking to improve
we run and keen to tap into on our first- on your gymnastics strength abilities (so you can
hand knowledge base transfer this into other aspects of your training),
2. Want the reassurance they need when hence for best results ensure you commit to the
it comes to improving weaknesses and program 100% from week 1 and stick it out for the
getting results next 10 weeks. Make sure to complete one week at a
time (i.e start week 1 in week 1, week 2 in week 2 etc,
Similarly, Coach Ben’s affiliation with The as each week builds on top of each other).
Training Plan and 6 years of CF training, has
seen his programming particularly benefit The beginner program is designed to challenge
those that do the sport of CF (who need to everyone (irrespective of strength level) and can be
build, develop and/or improve in key areas adaptable by all - helped by all the supporting video
of their gymnastic strength and skill work). tutorials, notes and scalable movement options.

Handspring 0 Gymnastics 0 Strength 0 Conditioning 5

AB OUt

The
Program
program (covering every exercise including
(( 10 progressive workout sessions mobility & warm-up flows) will help ensure your
technique is sound – whether your gymnastics
(45-60 minutes long) strength is adequate or not. This is
(( Over 100 professional the value add you deserve when it comes to
video tutorials online coaching!
(( Detailed summary notes of
each session
Specifics of the program
(( Private Facebook group •• The program is structured so you learn to
(( Beginner friendly with walk before you can run. We take you through
the very basics to help build the foundations,
scalable options learn the movements and get familiar with the
(( Great way to get those technique, before introducing more challenging
foundations stronger exercises and workouts. It’s a good idea to redo
these sessions a couple of times (when first
(( Improve your basic push, pull, starting out) especially if your strength and body
toes-to-bar, straight-arm, core & awareness needs some work (this will benefit you
handstand strength at the back end of the program).

•• As you move through the program, we introduce

more specific straight arm strength exercises
•• This is a beginner friendly strength & (in conjunction with the usual bent arm pull &
conditioning program designed to help push and hanging leg lift exercises) that will
build your gymnastic strength capacity help you build strength for the rings as well as
over a 10-week period. other gymnastic strength skills like front levers,
planches and handstands. You will also see
•• It’s the perfect program to tackle more endurance style finishers that are aimed
before commencing the Intermediate at improving your overall bodyweight strength
strength & conditioning program (out capacity.
soon) as well specific skill programs
like handstands and muscle-ups, which •• We’ve designed these workouts, so they are
all require solid foundations to be in progressive over time, have good continuity
place. and flow well (based on our experiences from
the classes we run and numerous years in
•• Although this is a ‘beginner friendly’ gymnastics).
program, it will certainly challenge and
benefit anyone who works through •• In Summary, this program is a great starting point
each and every session. Don’t forget for anyone looking to improve their gymnastics
that it’s always a good idea to revisit strength ability. Weather you’re looking for a
the basics and fix any weaknesses program to help build strength for particular
before building back up. gymnastic skills or supplement your other
athletic pursuits, or you’re simply looking to
•• Having over 100 professional video change up the type of training you do (due to
tutorials spread throughout the particular interests, motivations or injuries) we
have it all covered – right here at your fingertips!

Handspring 0 Gymnastics 0 Strength 0 Conditioning 6

AB OUt

The
Program
The structure of
the program:

Part A: Part B: Part C: Part D:

Core conditioning
Strength or
Workout or
Warm-Up Strength Focus Endurance
Lower Body
Finisher
Strength

•• Each week starts •• Each week •• Working through •• Reps and volume
with a generic provides a different various pull, push, increase whilst the
warm-up (animal core workout to straight arm, degree of difficulty
walks & stretching) get through – straight body, (as it pertains to
coupled with focusing on (or a hanging leg lift and exercise selections)
mobility flows combination) of oblique strength decreases. It’s all
(focusing on the abdominal, oblique, exercises coupled about putting that
shoulders, hips, lower back, trunk with handstands strength to work
glutes and wrists) and hip flexor and lower body and improving your
that will help get exercises. Having exercises capacity to push
you ready to tackle a solid core is through the burn.
the workout essential for all •• Reps are usually This will not only
movements to be smaller with the help the athlete
performed with goal to build looking for a cross
good technique maximal strength training option but
and helping you to (to help you will also help with
progress progress) whilst muscle toning and
deploying best burning calories
technique practices

Handspring 0 Gymnastics 0 Strength 0 Conditioning 7

other prod u ct s

More Strength
Based Programs
to help you

10 WEEK PROGRAM 10 WEEK PROGRAM GYMNATICS HIIT

Intermediate Advanced Beginner Friendly

Gymnastics strength Gymnastics strength Bodyweight endurance

& conditioning & conditioning & conditioning
workouts

CORE PROGRAM HANDSTAND PROGRAM 10 MINUTE WORKOUTS

Beginner Friendly Beginner Friendly Beginner Friendly

Building that Helping you build A perfect fit for your

gymnastics core your handstand box’s programming
strength

Handspring 0 Gymnastics 0 Strength 0 Conditioning 8

TH E PROGRAM

We e k 1
A. Warm-Up:

A1. Warm-up rows & animal walks - refer to the following video

B. Core conditioning set – complete 4 rounds of the following (keeping rest to a minimum between
sets):

B1. Hollow hold (tuck or straight legs) [45-35-25-15 seconds] video

B2. Back arch hold [15-25-35-45 seconds] video

C. Straight arm strength (planche basics) – complete 2-3 rounds of the following at your own pace:

C1. Wrist curls (2 x 15 reps in each position) video

C2. Front Support hold (30-60 seconds) video
C3. Weighted wall PPT (5-10 reps) video
C4. One arm plank hold (15-30 seconds) video
C5. Straight arm weighted hollow hold to overhead sit-ups (5-10 reps) video
C6. Planche lean hold (15-30 seconds) (ground - video or elevated - video)

D. Finisher – complete 5 rounds of the following isometric holds (keeping rest to a minimum
between sets):

D1. Ring row hold (feet elevated or on ground) [5-10-15-20-25 seconds]

D2. Weighted hanging tuck-sit hold [25-20-15-10-5 seconds] video

SESSION NOTES

It’s important to remember that this workout is all about the quality of body positioning across every
rep & hold – slow things down and ensure your technique resembles what is shown in the video tutorials
(please check these out throughout the program). The video tutorials will help you gauge a better idea
on technique, body positioning and key cues. These coaching tips will help make a difference when it
comes to strength gains and prevent you from loading up incorrect muscles.

Notes part A.

A1. Follow the video best you can (each row is approximately 10 meters in length). Feel free to repeat
any rows, add in extras and or increase the distance travelled

Notes part B.

Brief Notes:

•• For all exercises below, refer to the respective video tutorial in the program above for
key cues & technique
•• Complete 4 rounds:
»» Round 1 = 45 second hollow hold + a 15 second back arch hold

Handspring 0 Gymnastics 0 Strength 0 Conditioning 9

 WEEK 1

TH E PROGRAM

»» Round 2 = 35 second hollow hold + a 25 second back arch hold

»» Continue the same pattern for round 3 and 4

B1. Hollow hold – have your lower back pushing firmly into the ground. If you’re not feeling your
abdominal muscles, then make sure to bend your knees and place your arms by your side
B2. Back Arch hold – make sure your feet are squeezing together, and refrain from bending your knees
to make it easier. Keep your arms off the ground and as straight as possible (placed in front of you)

Notes part C.

Brief Notes: Make sure that all exercises are done with STRAIGHT ARMS, and refer to the respective
video tutorial in the program above for key cues & technique

C1. Wrist curls – make sure your forearms remain on the bench at all times and only move your actual
wrist (not any other part of your arm). Use a DB weight of 1-3kg for this exercise
C2. Front support hold – keep your shoulder blades round (spread apart), chest hollow, hips tucked
under (posterior pelvic hip tilt), arms shoulder width apart and shoulders stacked over wrists. Make sure
you feel that core working hard and no arching of the lower back
C3. Weighted wall PPT (use a 2.5 -10kg weight plate) - make sure your lower back is flat to the wall at all
times (with feet slightly away from the wall)
C4. One arm plank hold – same cues apply from the front support position
C5. Straight arm weighted hollow hold to overhead sit-ups (use 5-10kg weight plates) - if you find this
exercise challenging, then do without the weight plate or regress to a 30 second tuck hollow hold
C6. Planche lean hold – the only difference in body positioning here vs the front support hold is the
angle of your shoulders (lean forward over your wrists). Make sure you don’t sacrifice poor quality in
order to lean further forward (i.e. bent arms and piked/raised hip level). You can do this with feet on the
ground or elevated (slightly more challenging)

Notes part D.

Brief Notes:

•• For all exercises below, refer to the respective video tutorial in the program above for key cues &
technique
•• Complete 5 rounds:
»» Round 1 = 5 second ring row hold + a 25 second weighted hanging tuck-sit hold (using a
DB weight)
»» Round 2 = 10 second ring row hold + a 20 second weighted hanging tuck-sit hold (using a
DB weight)
»» Repeat the same pattern above for rounds 3, 4 and 5
•• Aim to keep rest as small as possible between rounds
D1. Ring row hold - use a box to elevate your feet to make more challenging or place your feet on the
ground (the further underneath your feet are the more challenging it is). You will hold the top of the ring
row (i.e. the bent arm position). Refer to the following videos of ring rows for the set up (feet elevated -
video or on ground video)
D2. Weighted hanging tuck-sit – use a DB (1-5kg) and place it between your feet before lifting your
knees as high into your chest area as possible (i.e. holding a bent/tuck position)

Handspring 0 Gymnastics 0 Strength 0 Conditioning 10

Handspring Gymnastics Australia

 www.handspringgymnastics.com.au
 [email protected]
 @handspring_gymnastics
 Handspring: Gymnastics Strength & Conditioning