June 3, 2025 • 40 mins
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Return-to-sport programming for gymnasts presents unique challenges that standard rehabilitation protocols often fail to address. How do you safely progress an injured gymnast from soft surfaces back to competition floors? When should you increase repetitions versus change surfaces? What's the optimal approach when working with different age groups?
This episode unveils a comprehensive framework for creating customized gymnastics return protocols that methodically progress athletes through six weeks of carefully structured training. Rather than relying on guesswork, we break down how to adapt evidence-based principles from sports like baseball and running into gymnastics-specific programs that account for the sport's unique demands across different apparatus.
We walk through a real-world case study of a Level 10 gymnast returning from a tibial plateau fracture, demonstrating how to systematically manage three critical variables: repetition count, surface type, and skill complexity. You'll discover practical strategies like "event spreading" to reduce initial workload, the rationale behind the "seven repetitions rule," and how to adapt your communication approach when working with younger versus more independent athletes.
Whether you're a physical therapist with limited gymnastics background, a coach supporting an athlete's return, or a parent trying to understand the rehabilitation process, this episode provides invaluable insights into creating safe, effective return pathways. The framework scales seamlessly from young compulsory-level gymnasts to elite competitors, offering a versatile approach that prioritizes both physical readiness and psychological confidence.
Listen now to transform your understanding of gymnastics rehabilitation and give your athletes the structured progression they need to return stronger than before.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:05):
every day.
You essentially pay your duesby doing the harder thing when
it's the right thing to do.
Oh, I already did.
We were talking about laundrythere we go.
So today, on sunday morning, oflaundry um, okay, back in the
podcast.
So we're doing a little sundaymorning edition because we all
have stuff going on.
But, um, I think, so far sogood.
On feedback, I've actually got alot of emails people saying
(00:27):
that they really enjoy thisformat.
I think you're great, which isawesome.
I think you're great too, andit seems like one shorter topic.
That's kind of like a doubledose on.
What we're going through rightnow seems to be really relevant
to people, and particularly therunning episode, the duesh
cardio episode.
I got like five emails frompeople asking about programs and
saying that they liked how wepresented it.
So that was cool.
And then somebody else emailedme um, which episode was it?
(00:49):
It might've been the cultureone just discussing, like you
know.
They were happy that, oh, yeah,that's what it was.
They're happy that we weredancing between like hard
sciencey type subjects, right,like the.
I forget what other ones we didthere.
Uh, we're going one and thenlike more like big picture kind
of culturey stuff.
So I don't know, has anyonereached out to you at all?
Or like have you feedback aboutthe first four episodes?
No, how do you like it?
Speaker 2 (01:09):
I like it.
I think it's good.
I think it's like nice andsweet and short.
I can like listen to it on myride to work and it's done.
It's not like I have to likelisten to it for like four car
rides.
Speaker 1 (01:20):
I know, yeah, I find myself being able to get the
most of them in one car ride,which is pretty good.
So, um, okay, cool, so we'regoing to, we're going to do.
People know that we film threeat a time, so we have a bunch of
stuff around, um, like injuries.
Return to sport.
I think a couple of things thatwere top of mind to me that we
have in our Google doc.
So one is that just this timeof the year, right now in the
clinic, for me is like thebusiest right.
So like we probably have 15college girls that came home and
(01:42):
they are in a huge spectrum ofI don't need PT, I'm just coming
in for a checkup to like I hada surgery or whatever.
So I actually was joking withDan that like, and Kevin that
the last two weeks in the clinichas been like the most
intellectual horsepower thatI've had to put on it, cause I'm
like it's like literally like apost-op Tommy John, followed by
a post-op label pair, followedby someone who just had a 10 X
on her Achilles and so like I'mconstantly like having to churn
(02:03):
through my brain, which is great, it makes it fun, but like I
feel like I just go home andjust like like, let's lay down.
But in the process of thesepeople coming home, we had a lot
of club girls who unfortunatelygot hurt mid season and are in
the process of getting back intosummer training.
So this first one we'll talkabout is really all around like
how I build customer return tosport programs and you've seen
these before from working withus and kind of other coursework,
(02:24):
but essentially is there'sreally not a lot of good
research or data to givesomebody a return to gymnastics
interval program.
So Emily Sweeney has publisheda really great article which I
will bring up.
This is probably the firstthing.
There's a couple other reallygood papers out there from
authors, but this was the firstlike paper that she really tried
hard to put together like a youknow, if you're not from
(02:46):
gymnastics, she gives you areally good you know skill
progression per event for girlsand for guys and kind of like
general templates for injuries,right.
So like if you have a generallower body ankle injury or
general upper body ankle orelbow injury.
She's pretty helpful and she'sgreat about offering people some
of that and I think they'revery useful.
I think it gets a little stickywhen people have more or less
(03:08):
optional and above levelprogramming where you're not
going back to just a level fivecompulsory routine that
everybody's doing the same thing.
You know you're going back to avariety of different, you know
events and skills and,particularly on that, different
surfaces, right, like some gymsdon't have access to a tumble
track and a rod strip and afloor.
They only have a floor and atrampoline, like a square
trampoline.
(03:28):
So that's kind of where thisstemmed from is.
So many people ask me how I makethese and I also find myself
doing a lot of this, helpingwork with college athletes or
high level elite athletes thatare working with trainers who
are wonderful and very smart butthey don't understand
gymnastics specifically.
In the same way that I wouldhave a really tough time making
a custom return to throwingprogram for, like a super high
(03:50):
level pitcher and Mike has touse his like unique brain for
that.
Um, yeah, so that's where thiscomes from.
I'm not sure if you have anybackground or like thoughts
about this before we go throughsome of the articles.
Speaker 2 (04:00):
No, I mean, I agree, especially for my population,
that's not maybe seeing likehigh, like the highest level of
gymnasts, or seeing more likeclub athletes.
I feel like it does a reallygood job of breaking it down per
like injury type.
I like it because it separates,like the lower extremity versus
upper extremity, cause there'swhen you're in a time of injury
where there's a lot you can't do, there's usually also a lot
that you can do depending onwhat your injury is in the gym.
(04:21):
So I feel like it gives you agood idea of, like, if you have
a lower body injury, then youcan do all these other things.
Or if you have an abversioninjury, then you can do all
these other things too, versuslike saying, oh, if you had,
like a lower body injury, thenlike you're just listing all the
things that you can't do.
Speaker 1 (04:36):
Right, exactly.
Speaker 2 (04:37):
So like I get these questions all the time for my
coworkers as far as like generalreturn to sport guidelines that
they can give their kids withme, maybe not knowing the kid or
they're at a different clinicso it's hard for me to kind of
give them like a return to sportprogression that's not too
general.
Speaker 1 (04:52):
So I'll give them this one so I can kind of like
follow along and give them atleast like general guidelines
for each type of injury yep, andI will say kind of on that line
is that, unfortunately, likethere's a lot of lumbar spine
and like back injuries ingymnastics and those are the
toughest ones to keep somebodyactive in, because it's really
hard to not use your back, youknow, like your ankle or your
wrist or your elbow.
There's a bajillion things thatyou can do, but if you have
somebody who does have like aspine injury, a stress fracture,
(05:14):
whatever, that one does takequite a bit more patience in my
opinion, and you know that oneis the honestly the trickier,
the trickiest one to program forbecause there's so many
different variety of skills andmovements.
So I feel like the spinesituation might be a podcast for
the future when we kind of diga bit more into it.
But for this one, emily'sarticle right here is really
helpful, and so the programsthat I made it's like a giant
(05:34):
Excel spreadsheet which I cangive people the templates for.
It more or less came out of menot having a good guide for how
to do this for people and itrequired me honestly basing a
lot of this stuff on Mike'sbaseball principles and a lot of
the running principles that wehave a lot of data for.
So like this is a tibial bonestress injury for like impact
type stuff and you know thisarticle is is just a nice review
(05:55):
of all that kind of stuff.
But essentially when they dorunning programs or this one
which is Mike's latest paper onlike workload data with pitching
, what they're trying to do isessentially find a way to do it
like a very slow, progressiveoverload.
Right, they're trying to add alittle bit of more stress, bit
by bit to you know, in kind ofwork, the workload periodization
.
As you stress tissue it kind ofsinks down into its trough
(06:17):
where it's repairing or healingand then if you're sleeping
enough, eating enough, givingsomebody enough time, they super
compensate and they build newtissue.
So they build new ligamenttissue.
The bone gets stronger.
That's like the, that's likeliterally all what sports is.
And strength conditioning isjust trying to slightly overload
people, to overstimulate thebody just a little bit so that
you bounce off in a higher way.
And when you talk aboutbaseball, the parameters they
use are like the distance andthe number of throws.
(06:38):
So when you throw 10 throws at30 feet, which is very close
together, you're not throwing ashard, so the force is really
low versus when you long toss orwhen you're like 150 feet out,
you have to really haul thatthing.
So it's exponentially moreforce, which means it's more
stress on your elbow ligamentright.
So.
And running it's miles and thespeed at which you run those
miles right and then incline,obviously is a bit of it too.
But you know, running moremiles at a faster pace is more
(07:01):
force on your knee or your hipor your ankle versus, you know,
running a casual walk jogprogram.
So all of the things that I madefor gymnastics that I think a
lot of people have adopted andit's cool to see, is really
based on the same principlesjust applied to gymnastics.
And the principles that we havein gymnastics are obviously the
number of repetitions right, solike five back handsprings
versus 10.
(07:21):
And then also the big thing forus with force.
A lot of times force isdictated by the surface you are
working on.
So a tumble track or atrampoline is not nearly as much
force as a rod strip with asting mat on it, which is not
nearly as much force as a hardfloor or a hard beam or a hard
springboard or a hard landingmat.
So we are trying to increasethe number of repetitions slowly
(07:41):
over the course of maybe amonth.
We're also trying to increasethe force per skill per month as
you go all the way up, and thenof course you're trying to look
at, like you know, thedifficulty of skills also
increases force.
So you know, a handstandsnapdown is a lot less force
than a roundabout handspringfull on floor.
So yeah, those are kind of thethings that I think about in
comparison to baseball andrunning is what's the repetition
(08:02):
, what's the force, what's theforce, what's the force per
skill, and then overall volumeand stuff like that.
Speaker 2 (08:10):
So I guess that's the basics of how I think about it.
I don't know, what do you thinkI agree, sounds good.
Speaker 1 (08:14):
So I figured the best way to do this was to talk
about a case that I just wrote aprogram for and I have it.
So I use one that's completed,because she went through all six
weeks and she's done right andI know she's back to do sports
relatively good, um, and so Iwill.
I have her full program on onescreen, but I'm going to pull up
the blank template andessentially just try to um.
I'm going to try to just dothis from scratch and kind of
(08:35):
talk out loud about why I thinkcertain ways, and then Aaliyah
can pester me if she hasquestions or things that would
come up.
But feel like, um, maybe in acourse we've done this before,
but there's never really been atime when I literally showed
from scratch and that wayanybody who wants to maybe use
uh these in the future um canreference this.
But let me just see if I canpull up a window.
Um, okay, so this is that up,all right, cool.
(09:01):
So this athlete, I'm gonnaweirdly have to like not look at
you while I do this a littlebit.
I'll like pull my screen over.
So this athlete was a level 10.
She was doing um, uh, she wasvaulting at some competition
mid-season and she essentiallyhyperextended her knee and so
she got a bone bruise, uh, and atibial plateau fracture.
So the essentially the forthose aren't medically savvy
when you hit like that and youhyperextend knee, the front of
(09:23):
your two knee bones bump intoeach other really hard, you get
a bad bone bruise.
We touched our ACL, got ruledout MRI so we just did
essentially like three months ofconservative care of you know,
crutching, walking, progressionand loading.
But her injury, although like atibial plateau issue, is not as
common.
Her issue represents, I wouldsay, 80% of the lower extremity
return to sport programs, causeit's all about impact.
It's all about like an anklesprain or an ACL or a meniscus
(09:45):
thing or a labor repair orsomething.
Even someone's spine is reallyabout slowly getting back to
really high force impacts.
So, um, you put her name hereand then her goal is a level 10
return.
And then, um, she's a junior,so she does want to go to
college and try to get a spot.
Uh, her phase would be onebecause she's returning back on
(10:05):
the first six weeks.
Her skills I put all here.
So I asked them you know, emailme or text me a list of all
your skills that you do you wantto get back to, or upgrades
that you're going to have forthe summer, and those are kind
of the base for what we do.
So, um, your Chanko, uh, layouttwisting is obviously
progression of goal.
And then her bar bar skills,which doesn't really matter for
this, because obviously thedismount's the only thing.
But, um, shoot over tohandstand, she does a kinger and
(10:31):
she does a blindfold to adouble.
Then obviously put in, there isprobably some sort of in bar.
So keep cast handstand like afree hip, right.
So she does a.
Her whole routine is prettymuch all connected together for
bonus, but really the only thingthat matters there is her
blindfold double right.
So, but everything else, she'sgoing to have a lot of options
of things to work on that arenon me related earlier in her
program.
So, beam, she does a backhandspring, step out, lay out, step
(10:53):
out.
I can zoom in a little bit.
Actually, is that better?
Backhand spring, let's step out.
She does a, obviously a fullturn.
She does her leaps, our catleap to a switch side and then
split, jump, straddle quarter.
What else we got here?
Side aerial Barani she'sworking as an upgrade, which is
(11:21):
pretty dope I'm not going to lieBack, tuck, and then she does a
pike ginger or pike gainer fordismount off the end I think, uh
, gainer, sure, uh, and then soobviously those ones are pretty
important.
So, like vault, beam and flooris the most important for her,
like progression to go back.
And then floor, she's a frontdouble full.
She does a rudy, she does arudy punch layout.
(11:44):
She's working so like, uh, yeah, one.
And she does a Rudy punchlayout.
She's working so like, uh, yeah, one and a half to a punch
layout.
Step out for bonus, I thinkthat's an upgrade.
And then whip half, uh, frontlay, she's working for bonus.
Um, she's a front tumblingqueen.
I'm learning right now Um sideBupa for leaps and then a double
full return.
(12:05):
So we start there.
So we just ask them all theirum, all their skills and this
becomes kind of the base inwhich we make the template from
and then really the, the actualprogression they follow is based
on these templates.
So, um, you can see here it'sit's sorry, a little zoomed out,
but essentially it has all fourevents.
So vault, bars, beam, floor ishow we start.
I just know her practiceschedule because of um her like
(12:27):
she comes to PT on Wednesdaysand has other days there.
So this is not everybody right,but I generally would like to
do a Wednesday of being more ofa gap day.
So for her it just works outwhere she has um Wednesdays off
from practice.
They do Monday, tuesday,thursday, friday and I want to
say Saturday too as well.
But essentially for her I'drather start her with just these
four days of like two days ofloading, take a day off, two
(12:48):
days of loading, take two daysoff, and then eventually, if she
gets back to like a Saturdaypractice and she wants to do
more, it's fine.
But essentially it's vault, bar,steam, floor, and then I
personally always try to haveone event that is not loading or
impact when they go back forthe first couple of weeks, these
first two weeks, because I'mtrying to reduce the number of
repetitions, total, so I'llreduce the volume.
(13:09):
So by taking one event away,whether it's vault or bars or
beam or floor, we are going tohave her do overall less volume,
right?
So we're going to do the firstday, on Monday, she won't vault,
but she would do bars, beam andfloor.
Tuesday wouldn't do bars,dismounts more, so Um, but then
she does vault, beam and floor,and then we're going to repeat
that to try to get the otherevents, so that on Thursday
(13:31):
she's not going to do beam andthen on Friday she's not going
to do floor.
So that way we're alreadybaking in some lower volume.
And I think that's reallyimportant because, you know,
almost all gymnasts I've everworked with go in and they're so
excited they want to doeverything.
If you don't give them a guidefor like how many numbers and
what events to do, they'll spiketheir workload like crazy,
right?
So that's the first step istrying to do vault, bars, beam,
(13:53):
floor broken up what days arebroken up and then on the
weekends, having these, and thenwe're going to have every two
weeks we're going to increasethe surface.
So on weeks one and week two,pretty much everything that she
does will be on a trampoline orsome sort of softer surface or a
drill.
It's not going to be on hardsurfaces at all, right?
Whereas the second weeks here,when we get down to these
templates, she's obviously stillnot going to be going to
(14:14):
practice on Wednesday.
But one of the ways we canincrease the volume is just to
take away these gap days.
So, if we take away the homeprogram, things during practice,
that's like her PT program, herlifting program she's been
doing and we give her a bitharder surface.
So she's going to do maybe halfher work on a tumble strip and
half her work on a tumble track.
We're going to alreadydramatically increase the
(14:35):
overall volume and also we'regoing to increase the number of
repetitions because she'sobviously going to do more on
these four events.
So, um, and then this last one,she only some people who have a
big surgery, like a cartilagesurgery.
You do actually go up like 10weeks more if it's a big, big
situation.
But she's only gonna do a sixweek program because, um, she
had the tibial stress reactionbut it wasn't like a full
(14:55):
fracture.
So these won't be used.
But I leave extra spots downhere in case somebody has like a
gnarly, um, like it's like acartilage surgery or something
that requires like a really slowprogression, meniscus repair,
stuff like that.
So that is the overall template.
Is you take the days they'repracticing versus not I like to
add in um four days worth ofmodified one event in the first
(15:16):
week.
This is all soft surfaces.
Second, uh, two weeks, so weekthree and week four of the phase
will be mixed services, kind ofsome hard, some soft, and we'll
take away those event spreadsall the way between.
And the last two weeks she'sgoing to get back to all her
surfaces, almost all volume, andthen the last thing we would do
is, from here, just for acouple of weeks of like seven
and eight.
(15:36):
I tell them that they can doall skills but no greater seven
reps.
So let me zoom in Oop.
So at the end here she's goingto do full days, full practice
for everything, but no more thanseven layouts, step outs, no
more than seven vaults, no morethan seven front and back
tumbling paths each Again, justto have an upper limit of like.
(15:57):
Generally and honestly that'smore of like a training
principle in general I try toshoot for seven reps on most
things.
To, you know, have a good guyon workload.
So any questions so far.
Speaker 2 (16:07):
Not really.
I was trying to remember why Iused seven and I think it just
came from you.
Like I was like pre thinkinglike how many reps I usually get
people and I was like I feellike I always get seven, but I
don't really know why and I feellike that's just yeah seven is
just like my gut as a coach.
Speaker 1 (16:29):
I think it really just comes from my life, like,
of course, if your practiceschedule is based around like
warm-up, basics drills andtrying to get skills, seven's a
pretty good, realistic number.
And also from a lot of theelite coaches that I've worked
with that I really respect, youknow they'll be the first to
tell me that if you get through,like say, you're doing a new
series.
I remember like some girl'swork when I was working on
triple series and she would getto like three triple series and
she was just bombing them leftand right Like they weren't
(16:50):
going well.
She was off and so her coachwas like okay, let's try a
couple more.
They got to five.
If you miss five like series ina row, or five dismounts in a
row or five releases in a row,you need to go back to drills
anyways.
Like something fundamentally isa bit off and you have to kind
of dial it back and thinkcritically about it.
Like just doing more and moreof the skill is not going to go
well.
So I think seven is usuallylike a good way for me to be
like all right, let's like makefive, no more than seven right,
(17:14):
or make seven, no more than 10attempts, right, and I think
that's like a helpful cap.
So, yeah, I think it comes froma combination of, like other
coaches, I've learned from myown kind of two cents around
what you can get done in a 45minute event.
But yeah, so okay.
So then from here, what we'regoing to try to do is we're
going to start these first twoweeks with a combination of like
(17:34):
drills and or soft surfaces,right.
So if we think about like thisis kind of a half of a coaching
brain for me, but if you thinkabout like skill progressions,
you would do so on vault.
You're not going to startsomeone in a springboard with
timers, right.
We're going to do five sets ofdrills.
So like cartwheel step ins I'llzoom in.
So cargo step-ins, um, I'm abig fan of whips whips off a
(17:58):
springboard, not the actual hardtable.
So a round off a whip either ifyou want to do it um like into a
pit off a tumble track, if youwant to go off a rod strip, like
a softer surfaces.
I'm a big fan of doing somesort of whip, um for your Chanko
, um in a modified setting.
So it's not like whip over thetable off the hard springboard.
So a couple of steps, uh,instead of a full run round off,
(18:20):
put the zone down and put intoa uh panel mat, maybe right, or
a rod strip whip or a tumbletrack whip, whatever you kind of
want to do or what your gym hasaccess to for equipment.
Um, so we're going to do roundoff whips five times and then
we're going to do um snap downback handsprings on tumble track
, which is just like a timerdrill, and then, um, snap down
(18:41):
layouts, so they would docartwheel step ins for drills,
then round off whips off thatsurface and then do a snap down
back handspring on tumble trackand then do a snap down back
handspring layout to their backor something like that.
Like that's kind of more of aagain like a coaching
progression for um, your Jankos,but for her, because she had
such a heavy impact to her knee,for her bone bruise, I don't
want to give her hardspringboard stuff right away.
(19:01):
So that's going to be herworkout for these three days
that she is on ball and thenhere for bars.
Um, obviously, like the gingersand stuff don't really require
a lot of knee impact, but thebig thing is dismounts, so
doubles into pit or timer, sorryso timer.
So like high layouts into thepit and then we're going to do
(19:23):
times three dismounts into astack with a roll.
So we're not actually landingsuper heavy, we're going to like
hit a soft eight incher andjust roll into the pit and then
she would then do um doublesinto the soft pit.
So she does timers, timers intoa pit, timers to a stack,
(19:44):
rollout, then doubles, take themat away and does really like
almost no impact on her knee.
But she's getting familiar withum, the actual dismount,
flipping again and all that kindof stuff.
And she's not doing it from ablindfold, which is her
connection.
So you know, she's obviouslygoing to be able to do
everything else in her barworkout.
She can do gingers, she can docast handstands, she can do free
hips, whatever.
But in terms of her knee wejust give her a bit of guidance
on what she needs to do safely.
(20:05):
Okay, so for beam, I prettypretty much always start people
with turns because they're lowimpact.
Um, so jumps, leaps and turnsright on a floor line.
So she would do all her jumps,all her leaps, all her turns.
Keep in mind that at this pointin her rehab she has done like
some of the hardest single legplyos possible in PT.
She's done single leg depthdrops.
(20:25):
She's done a rear foot elevatedsplit squat jump.
She's done a huge strengthprogram.
We've strength tested her tomake sure she's symmetrical.
So when I put her back to likesingle leg jumping and leaping
on a floor um floor line, she'sway underdosed compared to what
the hardest thing she's done inpt is.
So we're not just kind of divingin blind um and then um, back
handspring, step out, um stretchjump, so for a dismount or a
(20:48):
series and then on a floor line.
So I give her a bit of guidancearound her like series and then
on a floor line.
So I give her a bit of guidancearound her like series, and
then the next day is when we'regoing to do the same kind of
warmup but then we're going todo different skills, right.
So we'll do three aerials on afloor line and then her back
(21:08):
tucks as well.
So we're just having analternate.
So that makes sure we getthrough all her basic skills
that she competed that year insome way shape or form.
So they're on softer surfaces,they're a lot less volume and
they're not as hard becausethey're not connected.
So we would do this and thiswould be put over for the other
workout day, boop, and thenfloor is usually obviously the
(21:33):
trickiest one because of theimpact itself.
But I like to alternate betweenfront and back tumbling days.
So same kind of deal is threejumps, leaps and turns on the
floor and then with the fronttumbling stuff.
So we're going to do five frontlayouts on tumble track and
then five front folds on tumbletrack.
She obviously does a lot offront tumbling.
She's not as much of a backtumbling person.
(21:53):
So this day in most peoplewould be like back twisting,
back folds, back doubles,whatever.
But she gets all herconnections elsewhere.
So this will just be her othertumbling day.
So that.
And then she was doing whips tohalf.
So round off whips on tumbletrack and then whip half on
tumble track.
(22:14):
Is that right there?
Whip, tumble track.
Speaker 2 (22:17):
Yeah.
Speaker 1 (22:17):
Okay, so one day she'd be doing her, you know
connection type passes, whereasthis day will work its way up to
like Rudy's and double fulls.
This will work its way up tolike a whip half layout, step
out and then voila, so that'sweek one, or week one and two,
right kind of a big picture.
Does that make sense, leo?
Speaker 2 (22:36):
yeah, I'm wondering if, um on bars, if you ever
worry about their like releasemoves when they're working back
into them with like falling outof them potentially?
Yeah, are you like educatingthem on using like soft mats
underneath their spot orsomething?
Speaker 1 (22:50):
yep, good question, yeah.
So, um, yes to both.
So when they do gingers, I havethem put.
Or gingers or takachefs, I havethem, uh, stack the mats up
more and intentionally go totheir stomach and not try to
catch first.
Um, so she does a ginger.
Another girl I thought aboutthat, um, uh, jaeger.
So her coach would spot her onthe blind front, giant, and then
she would do a jaeger, tap herhands and just land flat on her
stomach.
She wouldn't try to swingthrough because it's obviously a
(23:12):
risk of you catch one hand, youpeel and you get this like
funky kind of thing.
So, yeah, if a coach can spotthose releases, it's good, um,
and if not, they can just do toa soft mat and just know they're
going to tap their hands for acouple of weeks before they
catch.
Speaker 2 (23:22):
Okay, and then for vault, I are you doing a full,
like running progression priorto their?
Speaker 1 (23:28):
vault skills.
Yeah, no she's um at this pointin her rehab she's done like
max effort sprints and run buysand we have pretty hard agility,
speed work, yep do you alwaysdo that before starting, like a
return to sport program, or yeah, I?
try to get them back to yeah, Itry to get them back to full
(23:48):
effort sprinting and then also,um, like the hardest single leg
plyo and strength work that Ican think of.
That's like tolerable for them.
So it's almost always somedegree of like a 30 inch depth
drop Cause that's like a reallyhigh force for like heavy
landings.
And then single leg weightedPogo's, single leg deer jumps.
Single leg uh, split squatjumps.
Um, single leg, uh, lateralbounding.
(24:10):
And then for strength work it'slike skater school or like heavy
skater squats, heavy RFEs, trapbar deadlift squat.
They're doing all that kind ofstuff over the course of three
months of rehab full.
But I think I think I tend totry to overdose people on the PT
side because I have a strengthbrain and then I know they're
safe to go back to their gym anddo stuff, versus leaving them
kind of halfway and just seeinghow they feel.
(24:30):
Um, she was like a little sorewith a couple of things when she
started impact at the gym, butit went away within a day, so I
wasn't really worried about it.
Okay, yep, okay.
So for the second ones now, um,we're going to obviously take
away some of the um PT stuff, soshe would do this elsewhere.
Um, she does come lift with us,uh, strength training, cross
training.
So I pretty much just gave Iwant to say Mike's her strength
(24:52):
coach.
So I gave Mike, like her twoday home program and said like
she's fine to do everything.
So she's starting lifting nowon Wednesdays and Saturdays
instead of PT.
Um, to kind of compliment that.
So here on the first week.
So now we're going to starttransitioning things a bit to
harder surfaces.
So we're going to do three.
I'll zoom in three.
(25:17):
I'll zoom in boop.
Um, we're gonna do three uh,round off, whips off a board, uh
into the pit, and then we'regonna start doing a little bit
of actual board work, um, sotimers, um on the actual table,
and then this is kind of up fordebate whether people want to do
it or not.
Some people can go right toflipping open into a pit and
they feel really good.
Other people want to go uphillto stacked resis.
Right, they just want to likeround off really high, whip to
(25:39):
their back on the stack resis.
I think both are fine.
In her case we gave her openflips to the pit.
So she goes to the board shewarms up with like some drills
and she does her whips off thespringboard.
And then when they're doingtimers or open flips, they're
oftentimes not doing like superduper hard, max effort, right
Like unless they're doing like ayour chanko layout full, where
(26:00):
they have to run full effort.
Most people who have done yourchanko for a couple of years can
kind of like float the timerand do like an open flip and not
have to run a full effort.
So that will be her baltingworkouts.
And then for bars we're goingto start to progress these a bit
more.
So she would do dismounts intothe pit, so full dismounts, and
(26:25):
then three dismounts on astacked mat and then she would
do three connected into the pit.
Okay, so she warms up withthree doubles into the pit, then
she does three doubles to astack mat, then she does take
the mats away and then doanother set of three, this day
more so because of just thereality of coaching and like
(26:47):
trying to get a lot of stuffdone.
She has so much other crap towork on that I'd rather her do
one day that has dismounts andthen spend this day on like
gingers and cast handstands andfree ups.
It's less about her need, it'smore about you can only get so
(27:08):
much done in a 45 minute umworkout for bars.
So that's those two days.
So she alternates back and forthand for beam, scroll down real
quick.
Um, same thing.
We're gonna do jumps, leaps andturns, but it'll be the medium
beam, so that'll be the start ofevery workout.
And then we're gonna do handspring layout, step out onto a
stacked low beam, so low beamwith panel mass side to it.
So we like to put a beam coveron, but essentially it's not the
floor, it's not the high beam,it's somewhere in between.
So a low beam stacked is, Ithink it's half for knee and
(27:29):
half for like confidence, likegetting a lot of reps under your
belt to feel mentally confident, which is pretty good.
And then we'll start getting uma mix of a workout here.
So she's going to start doingher gainers onto a soft or a pit
, whatever she kind of feelscomfortable with because she
hasn't done them in a while butdismounts.
So that's like a series and adismount day, whereas this day
we'll repeat this, and thenshe's going to do her um, same
kind of approach, um, butaerials to a stacked low beam,
(27:53):
and then she also has to do herback tucks, right.
So now she has all her skills.
Um, more more volume, right.
So five and five of each afterthree.
But now we're on a actual beam,um with impact instead of the
floor line, um, but she's ableto progress herself up a bit.
So it's it's kind of not like Isaid that, not the high beam,
but it's not the low beam, it'ssomewhere in between, or sorry,
(28:14):
not the high beam, not the floor, she's somewhere in between.
So that will be her beamworkouts.
And then for floor, um, samething and turns.
We're gonna do these on the rodor the floor, whatever she
wants to do, because it's it'snot going to be as uh hard as
the or as soft as the tumbletrack, and then we're going to
start progressing this.
So we time now we split ourtime up.
(28:34):
More basic skills go on the rodstrip if you have a rod strip,
you can go floor into pit andthen the harder skills go on
tumble track.
So we're going to do her frontlayouts.
She has a rod, so that's kind oflike a harder surface than
tumble track, but it's not quitethe floor.
And then she will do her Rudy'sto a tumble track and she will
do her Rudy punch layout on atumble track as well.
(28:58):
So more volume, but half theskills are on a harder surface
while she increases thedifficulty on the other surface.
So we're kind of playing withthe levers there harder skills
on softer surface, easier skillson a harder surface to try to
slowly get her kind ofconfidence back up.
And then here and then samething whips are going to be on a
rod and then she will do runoff a whip half on the rod and
(29:23):
then she will do five frontdouble fulls on the tumble track
, right, so her last pass that'sthe hardest obviously is the
front double full, so it allowsher to do some stuff on the rod
for her whip half connections,get her legs back under her, and
then allows her to do herdouble fulls on a softer surface
.
And then we repeat this andvoila, that's week three and
four.
Yeah, makes sense.
(29:44):
Any questions on that?
Speaker 2 (29:48):
do you ever have kids that, like refuse to go on
certain surfaces?
Speaker 1 (29:51):
yes, not tumble track kids yes, there are definitely.
I mean, I think about I don'tthink I would do a whip half
front full on umble.
Yeah, I think there's alwayssome wiggle room there.
I think, like you know, ifsomebody doesn't have a rod
strip or doesn't want to do atumble track or like, but
they're used to doing like floorinto a pit or floor into a resi
, I'll just have them put asting mat down on the edge of
(30:12):
the floor so it buffers theforces a little bit.
I think a lot of this stuff isa bit more gray art than it is
hardcore science, becausethere's no data on like give me
the exact biometric torque forceof tumble track versus rod,
versus tumble versus floor.
So a lot of this is kind oflike play with it and see how
you feel the next day.
You know, do a handful of theseand then progress your way
forward and if you're gettingsore as you do them, you know
(30:34):
it's maybe back off or findanother way.
But yeah, that happens all thetime Okay.
Yeah, that happens all the timeOkay.
And then, lastly, so we'regoing to do all the harder
surfaces with more.
So we're just going to prettymuch skip the basic stuff now
We'll just do three timers,times three flips and then times
five upgrades.
So she wants to lay it out, shewants to twist whatever.
(30:55):
It is Pretty basic.
That's just like a.
That's just like a vaultworkout.
That's not even like a PT thing.
So that's just like a.
That's just like a vaultworkout.
That's not even like a pt thing.
So that's just a goodold-fashioned 45 minute vault
workout.
And then bars um, threedismounts stacked, stacked mats
and then three doubles dismountsby themselves on hard um, and
(31:17):
then times three blindfolddismounts onto stacked.
So she's doing everything to astack and then, if she wants to,
when she feels ready, she canstart doing to hard.
Obviously that's quite a jumpfrom just going dismounts to a
stack all the way to blindfolddoubles in the hard.
(31:39):
But after this program is doneExcel is not cooperating with me
After this program is done,she's she's not in season right
now, so she's not going back toroutine.
She doesn't have to do blindfolddoubles on hard right now in
her like routine setting.
But if she wants to do a few ofthem to start getting herself
confidence wise back up, thentotally get that.
So same thing no dismounts,instant repeat and that's those
(32:04):
two and then beam.
Pretty much everything is verysimilar.
We're just working our way upto the high beam.
Three jumps, leaps and turns onhigh beam and then kind of see
where this is going Medium orhigh beam and then times five,
(32:26):
dismounts on high beam, maybesoft landings to start with that
one, and then the other day isthe same.
But for her, um, we have timesfive aerials on medium or high
beam and times five back tucksPretty straightforward Once you
get the lay of the land hereright.
(32:48):
So that's kind of all her beamworkout stuff.
And again she's off season.
If she was in season it wouldgo back to like connections and
stuff and actual half and fourroutines, uh, floor on the floor
and then times five.
So pretty much now we're justdoing like a front, you know,
just to work out.
So front layouts on floor andthen Rudy's on a floor and then
(33:13):
eventually five Rudy's to layouton floor.
The goal is to get everything onthe floor and then, yep, same
thing here.
So times three, front, or whiphalves to warm up and then whip
half to punch, and then fivedouble folds, you're on floor,
(33:40):
all right, these last ones arepretty much just summer workouts
.
They're not even like PTprograms.
That's what I would program forsomebody if I was coaching them
.
And there you go.
So that is the last week, right?
So it's it's.
You can see how it's slowlyincreased the skill difficulty,
which is force, it's increasedthe number of skills per event
and it's increased the overallvolume.
And then, lastly, like I saidbefore, week seven we ate all
(34:03):
this kind of stuff, but no morethan seven, no more than seven
layouts, step outs, um dance,all that kind of stuff.
So, um, yeah, that is.
That is kind of the big picture.
Any questions there?
Speaker 2 (34:13):
What?
Um, I think you said that shewas going to start doing like
strength and conditioning onWednesday and Saturday, Was that
?
Speaker 1 (34:19):
right.
Speaker 2 (34:19):
What kind of things are you supplementing with and
what are you cautious of to makesure she's not doing too much
volume with like skills and thenstrength work, especially if
she's doing conditioning at thegym every day too?
Speaker 1 (34:31):
Yeah, great question.
So when they come to championand they do like a sports
performance program, it's wholebody right.
So, like once she transitionsfrom PT and she's like with Mike
, it's like an overall athleticgymnastics performance program.
So there's like a warm up, apower section, a speed and
agility stuff, lower bodystrength, upper body strength,
core strength and then someconditioning at the end like
cardio type wise.
So that's, the big thing isthat she's doing a whole body
(34:53):
workout at champion.
She's not just hammering herlegs and PT it was literally
just like crushing her legsnonstop.
The other thing is, a lot of thetimes the strength conditioning
on Wednesdays and Saturdays islike what are you not getting at
the gym?
So what are you not getting thegym?
You're not getting some sort oflike low volume, higher load,
trap, bar deadlifting orsquatting or something like that
.
So we try to fill in the gapsof what they're not doing.
And then we also spend a lot oftime with accessory work at
(35:14):
champion to fill in her old PTstuff.
So she'll do knee extensionmachine, she'll do some like hip
care type work, she'll do somecalf work, um, and oftentimes if
they're getting that at the gymit's like body weight, high
volume.
It's not low volume, tempopause like 50 pound calf lowers.
So most of the stuff at championis pretty much fill in the gaps
and or whole body what they'renot getting.
(35:35):
And it tends to be umcommunicated that in the summer
anyways, you do have to kind ofpull a little bit away from the
gym strength training program toget full effect of legs Right.
So we tell the girls like youknow there's like six of them
that come from this gym so theyall kind of know that if you
come to champion on Thursday, onWednesday, on Thursday your
legs might be a little, a littlerough, right, and so like maybe
that's not a hardcore vault day, maybe that's something you
(35:57):
communicate with your coach.
And then Saturday they come andSunday it's a rest day.
But they all know in advancethat, like you know, some of
those days they come might be alittle stickier in the gym.
And again, most of the coachesare great because you know
they're not going to the beachand, like you know, lounging
around they're like going ontheir off day to get an
accessory type work done anyways.
Speaker 2 (36:18):
Cool.
And then any like suggestionsfor those that are a little bit
younger that might have a hardertime either following this or
that coaches might have a hardertime with them independently
going and doing different skillson different like surfaces,
like if the whole team's onfloor and they're like over at
the tumble track doing whateverthey're doing and they're only
like 10 or something.
Speaker 1 (36:36):
Yeah, A little more chatty than actually Dewey.
Yeah, I think, I think, um, Ithink, when, when people are
younger, when you havecompulsory kids in particular,
the more you can involve thecoach, the better.
Right, like this girl is 17.
She's super independent.
She knows exactly what sheneeds to do.
So I can give her a program.
She prints this out or pulls itup and she brings it to her gym
and she does it.
Um, when kids are younger, it'sdefinitely more of like coach
(36:57):
led, and if you can have coffeewith that person or meet with
that person and tell them, um,an overall picture what your
programs look like, they becomepart of it, not like the
receiving end of it.
So, like I would say, anyone ina compulsory situation is
trying your best to educatethose coaches on why you're
doing it, what you're doing it,so that if they need to change
things at practice, they canright.
If they have, like one girl whohas to do tumble track that's
(37:19):
across the gym, there's otherdrills or things that they can
do in their circuit that aremodified versions of the same
skills.
So everybody else is doing snapdown back handsprings.
Maybe this girl is just doingsome sort of plyometric or
progressional drill, um, or youspot them or something so that
they're not on their own acrossthe gym.
Um, yeah, I would say that, andthis kind of goes for like
strength conditioning too.
Is that like?
Oftentimes it's like coach ledgroup type stuff, not individual
(37:42):
programming.
So the other benefit for that,though, is that oftentimes,
maybe Excel is an exception, butthey're often always doing a
compulsory program at that level, and so the skills are very
universal, right?
So there's 13 ways to work aback handspring for different
kids.
Some kids need different drills, and maybe that kid gets a spot
or does a different drill atthe same spot with the same
equipment, but you just modifythat based on what they need.
Speaker 2 (38:04):
So then are you giving more like general
guidelines as far as like whatthey're allowed to do and you're
just talking to that coach andsaying like hey, I don't really
know if I'm doing this yet, orthey can do that and not this,
that kind of thing?
Speaker 1 (38:13):
Yep, exactly, I think it's more for younger ones.
It's like the green light, redlight.
It's like we're not going to doactual floor tumbling yet.
We're not going to do actual,you know, vault over the table.
But everything else, drill wiseand stuff is fine.
And again, thankfully thoseskills tend to be lower impact.
Right, like a front handspringflatback is nowhere near the
force of your Chanko, so youdon't have to ramp up as
(38:34):
cautiously with those kids.
An ankle sprain, they're goingback to drills and a handstand
flatback or a stretch jump.
It's not the same as going allthe way from a cartwheel step
until your chain go full.
Sure, yep, and somehow wefinished that exactly at 40
minutes, which I did not thinkwas going to happen.
So, um, I will try to.
What can I do here?
I can try to maybe make a dropbox with the template and the
(38:56):
final program so people candownload those and choose their
own adventure.
If they're a PT or an AT, yeah,and all the way up to like.
This example is like a club kid, right, who's level 10, but the
same program I use for someonewho's maybe a little lower level
, but I literally use the exactsame program for all the college
D1 athletes that I work withpost-op and post-surgery, the
elite girls international girlsthat are consulting or I'm
working with from afar.
(39:16):
It's the exact same thing.
I'm just trying to communicate,like how do we make sure we
tailor this for what you need inyour time of season to get back
to them?
Speaker 2 (39:24):
I think too, there is another I think it was an
article that you shared with meat some point when I was working
with you at Champion that hadlike a good progression from
like body weight forces for eachskill.
Speaker 1 (39:35):
Oh yeah.
Speaker 2 (39:36):
Remember that article .
Speaker 1 (39:37):
I do, I don't remember what it's called.
Speaker 2 (39:39):
It's a good resource too.
Speaker 1 (39:40):
Yeah, I'll try to look into that too, is it also?
Speaker 2 (39:42):
helpful if you don't know as much about gymnastics.
It will like show oh, like acartwheel is like less than a
round off and then around off tolike yeah.
I do not remember what that hasimpact for lower body and upper
body forces.
Speaker 1 (39:53):
Yeah, I remember there, like Kaylee's study,
where they talked about likeplyometric progressions in force
, but I'll try to do someresearch on what that article
was.
Okay, I think that'd be cool,sounds good.
All right, we'll do it for thatone, and then we'll see
everyone next week.
Speaker 2 (40:06):
See ya, bye.
every day.
You essentially pay your duesby doing the harder thing when
it's the right thing to do.
Oh, I already did.
We were talking about laundrythere we go.
So today, on sunday morning, oflaundry um, okay, back in the
podcast.
So we're doing a little sundaymorning edition because we all
have stuff going on.
But, um, I think, so far sogood.
On feedback, I've actually got alot of emails people saying
(00:27):
that they really enjoy thisformat.
I think you're great, which isawesome.
I think you're great too, andit seems like one shorter topic.
That's kind of like a doubledose on.
What we're going through rightnow seems to be really relevant
to people, and particularly therunning episode, the duesh
cardio episode.
I got like five emails frompeople asking about programs and
saying that they liked how wepresented it.
So that was cool.
And then somebody else emailedme um, which episode was it?
(00:49):
It might've been the cultureone just discussing, like you
know.
They were happy that, oh, yeah,that's what it was.
They're happy that we weredancing between like hard
sciencey type subjects, right,like the.
I forget what other ones we didthere.
Uh, we're going one and thenlike more like big picture kind
of culturey stuff.
So I don't know, has anyonereached out to you at all?
Or like have you feedback aboutthe first four episodes?
No, how do you like it?
Speaker 2 (01:09):
I like it.
I think it's good.
I think it's like nice andsweet and short.
I can like listen to it on myride to work and it's done.
It's not like I have to likelisten to it for like four car
rides.
Speaker 1 (01:20):
I know, yeah, I find myself being able to get the
most of them in one car ride,which is pretty good.
So, um, okay, cool, so we'regoing to, we're going to do.
People know that we film threeat a time, so we have a bunch of
stuff around, um, like injuries.
Return to sport.
I think a couple of things thatwere top of mind to me that we
have in our Google doc.
So one is that just this timeof the year, right now in the
clinic, for me is like thebusiest right.
So like we probably have 15college girls that came home and
(01:42):
they are in a huge spectrum ofI don't need PT, I'm just coming
in for a checkup to like I hada surgery or whatever.
So I actually was joking withDan that like, and Kevin that
the last two weeks in the clinichas been like the most
intellectual horsepower thatI've had to put on it, cause I'm
like it's like literally like apost-op Tommy John, followed by
a post-op label pair, followedby someone who just had a 10 X
on her Achilles and so like I'mconstantly like having to churn
(02:03):
through my brain, which is great, it makes it fun, but like I
feel like I just go home andjust like like, let's lay down.
But in the process of thesepeople coming home, we had a lot
of club girls who unfortunatelygot hurt mid season and are in
the process of getting back intosummer training.
So this first one we'll talkabout is really all around like
how I build customer return tosport programs and you've seen
these before from working withus and kind of other coursework,
(02:24):
but essentially is there'sreally not a lot of good
research or data to givesomebody a return to gymnastics
interval program.
So Emily Sweeney has publisheda really great article which I
will bring up.
This is probably the firstthing.
There's a couple other reallygood papers out there from
authors, but this was the firstlike paper that she really tried
hard to put together like a youknow, if you're not from
(02:46):
gymnastics, she gives you areally good you know skill
progression per event for girlsand for guys and kind of like
general templates for injuries,right.
So like if you have a generallower body ankle injury or
general upper body ankle orelbow injury.
She's pretty helpful and she'sgreat about offering people some
of that and I think they'revery useful.
I think it gets a little stickywhen people have more or less
(03:08):
optional and above levelprogramming where you're not
going back to just a level fivecompulsory routine that
everybody's doing the same thing.
You know you're going back to avariety of different, you know
events and skills and,particularly on that, different
surfaces, right, like some gymsdon't have access to a tumble
track and a rod strip and afloor.
They only have a floor and atrampoline, like a square
trampoline.
(03:28):
So that's kind of where thisstemmed from is.
So many people ask me how I makethese and I also find myself
doing a lot of this, helpingwork with college athletes or
high level elite athletes thatare working with trainers who
are wonderful and very smart butthey don't understand
gymnastics specifically.
In the same way that I wouldhave a really tough time making
a custom return to throwingprogram for, like a super high
(03:50):
level pitcher and Mike has touse his like unique brain for
that.
Um, yeah, so that's where thiscomes from.
I'm not sure if you have anybackground or like thoughts
about this before we go throughsome of the articles.
Speaker 2 (04:00):
No, I mean, I agree, especially for my population,
that's not maybe seeing likehigh, like the highest level of
gymnasts, or seeing more likeclub athletes.
I feel like it does a reallygood job of breaking it down per
like injury type.
I like it because it separates,like the lower extremity versus
upper extremity, cause there'swhen you're in a time of injury
where there's a lot you can't do, there's usually also a lot
that you can do depending onwhat your injury is in the gym.
(04:21):
So I feel like it gives you agood idea of, like, if you have
a lower body injury, then youcan do all these other things.
Or if you have an abversioninjury, then you can do all
these other things too, versuslike saying, oh, if you had,
like a lower body injury, thenlike you're just listing all the
things that you can't do.
Speaker 1 (04:36):
Right, exactly.
Speaker 2 (04:37):
So like I get these questions all the time for my
coworkers as far as like generalreturn to sport guidelines that
they can give their kids withme, maybe not knowing the kid or
they're at a different clinicso it's hard for me to kind of
give them like a return to sportprogression that's not too
general.
Speaker 1 (04:52):
So I'll give them this one so I can kind of like
follow along and give them atleast like general guidelines
for each type of injury yep, andI will say kind of on that line
is that, unfortunately, likethere's a lot of lumbar spine
and like back injuries ingymnastics and those are the
toughest ones to keep somebodyactive in, because it's really
hard to not use your back, youknow, like your ankle or your
wrist or your elbow.
There's a bajillion things thatyou can do, but if you have
somebody who does have like aspine injury, a stress fracture,
(05:14):
whatever, that one does takequite a bit more patience in my
opinion, and you know that oneis the honestly the trickier,
the trickiest one to program forbecause there's so many
different variety of skills andmovements.
So I feel like the spinesituation might be a podcast for
the future when we kind of diga bit more into it.
But for this one, emily'sarticle right here is really
helpful, and so the programsthat I made it's like a giant
(05:34):
Excel spreadsheet which I cangive people the templates for.
It more or less came out of menot having a good guide for how
to do this for people and itrequired me honestly basing a
lot of this stuff on Mike'sbaseball principles and a lot of
the running principles that wehave a lot of data for.
So like this is a tibial bonestress injury for like impact
type stuff and you know thisarticle is is just a nice review
(05:55):
of all that kind of stuff.
But essentially when they dorunning programs or this one
which is Mike's latest paper onlike workload data with pitching
, what they're trying to do isessentially find a way to do it
like a very slow, progressiveoverload.
Right, they're trying to add alittle bit of more stress, bit
by bit to you know, in kind ofwork, the workload periodization
.
As you stress tissue it kind ofsinks down into its trough
(06:17):
where it's repairing or healingand then if you're sleeping
enough, eating enough, givingsomebody enough time, they super
compensate and they build newtissue.
So they build new ligamenttissue.
The bone gets stronger.
That's like the, that's likeliterally all what sports is.
And strength conditioning isjust trying to slightly overload
people, to overstimulate thebody just a little bit so that
you bounce off in a higher way.
And when you talk aboutbaseball, the parameters they
use are like the distance andthe number of throws.
(06:38):
So when you throw 10 throws at30 feet, which is very close
together, you're not throwing ashard, so the force is really
low versus when you long toss orwhen you're like 150 feet out,
you have to really haul thatthing.
So it's exponentially moreforce, which means it's more
stress on your elbow ligamentright.
So.
And running it's miles and thespeed at which you run those
miles right and then incline,obviously is a bit of it too.
But you know, running moremiles at a faster pace is more
(07:01):
force on your knee or your hipor your ankle versus, you know,
running a casual walk jogprogram.
So all of the things that I madefor gymnastics that I think a
lot of people have adopted andit's cool to see, is really
based on the same principlesjust applied to gymnastics.
And the principles that we havein gymnastics are obviously the
number of repetitions right, solike five back handsprings
versus 10.
(07:21):
And then also the big thing forus with force.
A lot of times force isdictated by the surface you are
working on.
So a tumble track or atrampoline is not nearly as much
force as a rod strip with asting mat on it, which is not
nearly as much force as a hardfloor or a hard beam or a hard
springboard or a hard landingmat.
So we are trying to increasethe number of repetitions slowly
(07:41):
over the course of maybe amonth.
We're also trying to increasethe force per skill per month as
you go all the way up, and thenof course you're trying to look
at, like you know, thedifficulty of skills also
increases force.
So you know, a handstandsnapdown is a lot less force
than a roundabout handspringfull on floor.
So yeah, those are kind of thethings that I think about in
comparison to baseball andrunning is what's the repetition
(08:02):
, what's the force, what's theforce, what's the force per
skill, and then overall volumeand stuff like that.
Speaker 2 (08:10):
So I guess that's the basics of how I think about it.
I don't know, what do you thinkI agree, sounds good.
Speaker 1 (08:14):
So I figured the best way to do this was to talk
about a case that I just wrote aprogram for and I have it.
So I use one that's completed,because she went through all six
weeks and she's done right andI know she's back to do sports
relatively good, um, and so Iwill.
I have her full program on onescreen, but I'm going to pull up
the blank template andessentially just try to um.
I'm going to try to just dothis from scratch and kind of
(08:35):
talk out loud about why I thinkcertain ways, and then Aaliyah
can pester me if she hasquestions or things that would
come up.
But feel like, um, maybe in acourse we've done this before,
but there's never really been atime when I literally showed
from scratch and that wayanybody who wants to maybe use
uh these in the future um canreference this.
But let me just see if I canpull up a window.
Um, okay, so this is that up,all right, cool.
(09:01):
So this athlete, I'm gonnaweirdly have to like not look at
you while I do this a littlebit.
I'll like pull my screen over.
So this athlete was a level 10.
She was doing um, uh, she wasvaulting at some competition
mid-season and she essentiallyhyperextended her knee and so
she got a bone bruise, uh, and atibial plateau fracture.
So the essentially the forthose aren't medically savvy
when you hit like that and youhyperextend knee, the front of
(09:23):
your two knee bones bump intoeach other really hard, you get
a bad bone bruise.
We touched our ACL, got ruledout MRI so we just did
essentially like three months ofconservative care of you know,
crutching, walking, progressionand loading.
But her injury, although like atibial plateau issue, is not as
common.
Her issue represents, I wouldsay, 80% of the lower extremity
return to sport programs, causeit's all about impact.
It's all about like an anklesprain or an ACL or a meniscus
(09:45):
thing or a labor repair orsomething.
Even someone's spine is reallyabout slowly getting back to
really high force impacts.
So, um, you put her name hereand then her goal is a level 10
return.
And then, um, she's a junior,so she does want to go to
college and try to get a spot.
Uh, her phase would be onebecause she's returning back on
(10:05):
the first six weeks.
Her skills I put all here.
So I asked them you know, emailme or text me a list of all
your skills that you do you wantto get back to, or upgrades
that you're going to have forthe summer, and those are kind
of the base for what we do.
So, um, your Chanko, uh, layouttwisting is obviously
progression of goal.
And then her bar bar skills,which doesn't really matter for
this, because obviously thedismount's the only thing.
But, um, shoot over tohandstand, she does a kinger and
(10:31):
she does a blindfold to adouble.
Then obviously put in, there isprobably some sort of in bar.
So keep cast handstand like afree hip, right.
So she does a.
Her whole routine is prettymuch all connected together for
bonus, but really the only thingthat matters there is her
blindfold double right.
So, but everything else, she'sgoing to have a lot of options
of things to work on that arenon me related earlier in her
program.
So, beam, she does a backhandspring, step out, lay out, step
(10:53):
out.
I can zoom in a little bit.
Actually, is that better?
Backhand spring, let's step out.
She does a, obviously a fullturn.
She does her leaps, our catleap to a switch side and then
split, jump, straddle quarter.
What else we got here?
Side aerial Barani she'sworking as an upgrade, which is
(11:21):
pretty dope I'm not going to lieBack, tuck, and then she does a
pike ginger or pike gainer fordismount off the end I think, uh
, gainer, sure, uh, and then soobviously those ones are pretty
important.
So, like vault, beam and flooris the most important for her,
like progression to go back.
And then floor, she's a frontdouble full.
She does a rudy, she does arudy punch layout.
(11:44):
She's working so like, uh, yeah, one.
And she does a Rudy punchlayout.
She's working so like, uh, yeah, one and a half to a punch
layout.
Step out for bonus, I thinkthat's an upgrade.
And then whip half, uh, frontlay, she's working for bonus.
Um, she's a front tumblingqueen.
I'm learning right now Um sideBupa for leaps and then a double
full return.
(12:05):
So we start there.
So we just ask them all theirum, all their skills and this
becomes kind of the base inwhich we make the template from
and then really the, the actualprogression they follow is based
on these templates.
So, um, you can see here it'sit's sorry, a little zoomed out,
but essentially it has all fourevents.
So vault, bars, beam, floor ishow we start.
I just know her practiceschedule because of um her like
(12:27):
she comes to PT on Wednesdaysand has other days there.
So this is not everybody right,but I generally would like to
do a Wednesday of being more ofa gap day.
So for her it just works outwhere she has um Wednesdays off
from practice.
They do Monday, tuesday,thursday, friday and I want to
say Saturday too as well.
But essentially for her I'drather start her with just these
four days of like two days ofloading, take a day off, two
(12:48):
days of loading, take two daysoff, and then eventually, if she
gets back to like a Saturdaypractice and she wants to do
more, it's fine.
But essentially it's vault, bar,steam, floor, and then I
personally always try to haveone event that is not loading or
impact when they go back forthe first couple of weeks, these
first two weeks, because I'mtrying to reduce the number of
repetitions, total, so I'llreduce the volume.
(13:09):
So by taking one event away,whether it's vault or bars or
beam or floor, we are going tohave her do overall less volume,
right?
So we're going to do the firstday, on Monday, she won't vault,
but she would do bars, beam andfloor.
Tuesday wouldn't do bars,dismounts more, so Um, but then
she does vault, beam and floor,and then we're going to repeat
that to try to get the otherevents, so that on Thursday
(13:31):
she's not going to do beam andthen on Friday she's not going
to do floor.
So that way we're alreadybaking in some lower volume.
And I think that's reallyimportant because, you know,
almost all gymnasts I've everworked with go in and they're so
excited they want to doeverything.
If you don't give them a guidefor like how many numbers and
what events to do, they'll spiketheir workload like crazy,
right?
So that's the first step istrying to do vault, bars, beam,
(13:53):
floor broken up what days arebroken up and then on the
weekends, having these, and thenwe're going to have every two
weeks we're going to increasethe surface.
So on weeks one and week two,pretty much everything that she
does will be on a trampoline orsome sort of softer surface or a
drill.
It's not going to be on hardsurfaces at all, right?
Whereas the second weeks here,when we get down to these
templates, she's obviously stillnot going to be going to
(14:14):
practice on Wednesday.
But one of the ways we canincrease the volume is just to
take away these gap days.
So, if we take away the homeprogram, things during practice,
that's like her PT program, herlifting program she's been
doing and we give her a bitharder surface.
So she's going to do maybe halfher work on a tumble strip and
half her work on a tumble track.
We're going to alreadydramatically increase the
(14:35):
overall volume and also we'regoing to increase the number of
repetitions because she'sobviously going to do more on
these four events.
So, um, and then this last one,she only some people who have a
big surgery, like a cartilagesurgery.
You do actually go up like 10weeks more if it's a big, big
situation.
But she's only gonna do a sixweek program because, um, she
had the tibial stress reactionbut it wasn't like a full
(14:55):
fracture.
So these won't be used.
But I leave extra spots downhere in case somebody has like a
gnarly, um, like it's like acartilage surgery or something
that requires like a really slowprogression, meniscus repair,
stuff like that.
So that is the overall template.
Is you take the days they'repracticing versus not I like to
add in um four days worth ofmodified one event in the first
(15:16):
week.
This is all soft surfaces.
Second, uh, two weeks, so weekthree and week four of the phase
will be mixed services, kind ofsome hard, some soft, and we'll
take away those event spreadsall the way between.
And the last two weeks she'sgoing to get back to all her
surfaces, almost all volume, andthen the last thing we would do
is, from here, just for acouple of weeks of like seven
and eight.
(15:36):
I tell them that they can doall skills but no greater seven
reps.
So let me zoom in Oop.
So at the end here she's goingto do full days, full practice
for everything, but no more thanseven layouts, step outs, no
more than seven vaults, no morethan seven front and back
tumbling paths each Again, justto have an upper limit of like.
(15:57):
Generally and honestly that'smore of like a training
principle in general I try toshoot for seven reps on most
things.
To, you know, have a good guyon workload.
So any questions so far.
Speaker 2 (16:07):
Not really.
I was trying to remember why Iused seven and I think it just
came from you.
Like I was like pre thinkinglike how many reps I usually get
people and I was like I feellike I always get seven, but I
don't really know why and I feellike that's just yeah seven is
just like my gut as a coach.
Speaker 1 (16:29):
I think it really just comes from my life, like,
of course, if your practiceschedule is based around like
warm-up, basics drills andtrying to get skills, seven's a
pretty good, realistic number.
And also from a lot of theelite coaches that I've worked
with that I really respect, youknow they'll be the first to
tell me that if you get through,like say, you're doing a new
series.
I remember like some girl'swork when I was working on
triple series and she would getto like three triple series and
she was just bombing them leftand right Like they weren't
(16:50):
going well.
She was off and so her coachwas like okay, let's try a
couple more.
They got to five.
If you miss five like series ina row, or five dismounts in a
row or five releases in a row,you need to go back to drills
anyways.
Like something fundamentally isa bit off and you have to kind
of dial it back and thinkcritically about it.
Like just doing more and moreof the skill is not going to go
well.
So I think seven is usuallylike a good way for me to be
like all right, let's like makefive, no more than seven right,
(17:14):
or make seven, no more than 10attempts, right, and I think
that's like a helpful cap.
So, yeah, I think it comes froma combination of, like other
coaches, I've learned from myown kind of two cents around
what you can get done in a 45minute event.
But yeah, so okay.
So then from here, what we'regoing to try to do is we're
going to start these first twoweeks with a combination of like
(17:34):
drills and or soft surfaces,right.
So if we think about like thisis kind of a half of a coaching
brain for me, but if you thinkabout like skill progressions,
you would do so on vault.
You're not going to startsomeone in a springboard with
timers, right.
We're going to do five sets ofdrills.
So like cartwheel step ins I'llzoom in.
So cargo step-ins, um, I'm abig fan of whips whips off a
(17:58):
springboard, not the actual hardtable.
So a round off a whip either ifyou want to do it um like into a
pit off a tumble track, if youwant to go off a rod strip, like
a softer surfaces.
I'm a big fan of doing somesort of whip, um for your Chanko
, um in a modified setting.
So it's not like whip over thetable off the hard springboard.
So a couple of steps, uh,instead of a full run round off,
(18:20):
put the zone down and put intoa uh panel mat, maybe right, or
a rod strip whip or a tumbletrack whip, whatever you kind of
want to do or what your gym hasaccess to for equipment.
Um, so we're going to do roundoff whips five times and then
we're going to do um snap downback handsprings on tumble track
, which is just like a timerdrill, and then, um, snap down
(18:41):
layouts, so they would docartwheel step ins for drills,
then round off whips off thatsurface and then do a snap down
back handspring on tumble trackand then do a snap down back
handspring layout to their backor something like that.
Like that's kind of more of aagain like a coaching
progression for um, your Jankos,but for her, because she had
such a heavy impact to her knee,for her bone bruise, I don't
want to give her hardspringboard stuff right away.
(19:01):
So that's going to be herworkout for these three days
that she is on ball and thenhere for bars.
Um, obviously, like the gingersand stuff don't really require
a lot of knee impact, but thebig thing is dismounts, so
doubles into pit or timer, sorryso timer.
So like high layouts into thepit and then we're going to do
(19:23):
times three dismounts into astack with a roll.
So we're not actually landingsuper heavy, we're going to like
hit a soft eight incher andjust roll into the pit and then
she would then do um doublesinto the soft pit.
So she does timers, timers intoa pit, timers to a stack,
(19:44):
rollout, then doubles, take themat away and does really like
almost no impact on her knee.
But she's getting familiar withum, the actual dismount,
flipping again and all that kindof stuff.
And she's not doing it from ablindfold, which is her
connection.
So you know, she's obviouslygoing to be able to do
everything else in her barworkout.
She can do gingers, she can docast handstands, she can do free
hips, whatever.
But in terms of her knee wejust give her a bit of guidance
on what she needs to do safely.
(20:05):
Okay, so for beam, I prettypretty much always start people
with turns because they're lowimpact.
Um, so jumps, leaps and turnsright on a floor line.
So she would do all her jumps,all her leaps, all her turns.
Keep in mind that at this pointin her rehab she has done like
some of the hardest single legplyos possible in PT.
She's done single leg depthdrops.
(20:25):
She's done a rear foot elevatedsplit squat jump.
She's done a huge strengthprogram.
We've strength tested her tomake sure she's symmetrical.
So when I put her back to likesingle leg jumping and leaping
on a floor um floor line, she'sway underdosed compared to what
the hardest thing she's done inpt is.
So we're not just kind of divingin blind um and then um, back
handspring, step out, um stretchjump, so for a dismount or a
(20:48):
series and then on a floor line.
So I give her a bit of guidancearound her like series and then
on a floor line.
So I give her a bit of guidancearound her like series, and
then the next day is when we'regoing to do the same kind of
warmup but then we're going todo different skills, right.
So we'll do three aerials on afloor line and then her back
(21:08):
tucks as well.
So we're just having analternate.
So that makes sure we getthrough all her basic skills
that she competed that year insome way shape or form.
So they're on softer surfaces,they're a lot less volume and
they're not as hard becausethey're not connected.
So we would do this and thiswould be put over for the other
workout day, boop, and thenfloor is usually obviously the
(21:33):
trickiest one because of theimpact itself.
But I like to alternate betweenfront and back tumbling days.
So same kind of deal is threejumps, leaps and turns on the
floor and then with the fronttumbling stuff.
So we're going to do five frontlayouts on tumble track and
then five front folds on tumbletrack.
She obviously does a lot offront tumbling.
She's not as much of a backtumbling person.
(21:53):
So this day in most peoplewould be like back twisting,
back folds, back doubles,whatever.
But she gets all herconnections elsewhere.
So this will just be her othertumbling day.
So that.
And then she was doing whips tohalf.
So round off whips on tumbletrack and then whip half on
tumble track.
(22:14):
Is that right there?
Whip, tumble track.
Speaker 2 (22:17):
Yeah.
Speaker 1 (22:17):
Okay, so one day she'd be doing her, you know
connection type passes, whereasthis day will work its way up to
like Rudy's and double fulls.
This will work its way up tolike a whip half layout, step
out and then voila, so that'sweek one, or week one and two,
right kind of a big picture.
Does that make sense, leo?
Speaker 2 (22:36):
yeah, I'm wondering if, um on bars, if you ever
worry about their like releasemoves when they're working back
into them with like falling outof them potentially?
Yeah, are you like educatingthem on using like soft mats
underneath their spot orsomething?
Speaker 1 (22:50):
yep, good question, yeah.
So, um, yes to both.
So when they do gingers, I havethem put.
Or gingers or takachefs, I havethem, uh, stack the mats up
more and intentionally go totheir stomach and not try to
catch first.
Um, so she does a ginger.
Another girl I thought aboutthat, um, uh, jaeger.
So her coach would spot her onthe blind front, giant, and then
she would do a jaeger, tap herhands and just land flat on her
stomach.
She wouldn't try to swingthrough because it's obviously a
(23:12):
risk of you catch one hand, youpeel and you get this like
funky kind of thing.
So, yeah, if a coach can spotthose releases, it's good, um,
and if not, they can just do toa soft mat and just know they're
going to tap their hands for acouple of weeks before they
catch.
Speaker 2 (23:22):
Okay, and then for vault, I are you doing a full,
like running progression priorto their?
Speaker 1 (23:28):
vault skills.
Yeah, no she's um at this pointin her rehab she's done like
max effort sprints and run buysand we have pretty hard agility,
speed work, yep do you alwaysdo that before starting, like a
return to sport program, or yeah, I?
try to get them back to yeah, Itry to get them back to full
(23:48):
effort sprinting and then also,um, like the hardest single leg
plyo and strength work that Ican think of.
That's like tolerable for them.
So it's almost always somedegree of like a 30 inch depth
drop Cause that's like a reallyhigh force for like heavy
landings.
And then single leg weightedPogo's, single leg deer jumps.
Single leg uh, split squatjumps.
Um, single leg, uh, lateralbounding.
(24:10):
And then for strength work it'slike skater school or like heavy
skater squats, heavy RFEs, trapbar deadlift squat.
They're doing all that kind ofstuff over the course of three
months of rehab full.
But I think I think I tend totry to overdose people on the PT
side because I have a strengthbrain and then I know they're
safe to go back to their gym anddo stuff, versus leaving them
kind of halfway and just seeinghow they feel.
(24:30):
Um, she was like a little sorewith a couple of things when she
started impact at the gym, butit went away within a day, so I
wasn't really worried about it.
Okay, yep, okay.
So for the second ones now, um,we're going to obviously take
away some of the um PT stuff, soshe would do this elsewhere.
Um, she does come lift with us,uh, strength training, cross
training.
So I pretty much just gave Iwant to say Mike's her strength
(24:52):
coach.
So I gave Mike, like her twoday home program and said like
she's fine to do everything.
So she's starting lifting nowon Wednesdays and Saturdays
instead of PT.
Um, to kind of compliment that.
So here on the first week.
So now we're going to starttransitioning things a bit to
harder surfaces.
So we're going to do three.
I'll zoom in three.
(25:17):
I'll zoom in boop.
Um, we're gonna do three uh,round off, whips off a board, uh
into the pit, and then we'regonna start doing a little bit
of actual board work, um, sotimers, um on the actual table,
and then this is kind of up fordebate whether people want to do
it or not.
Some people can go right toflipping open into a pit and
they feel really good.
Other people want to go uphillto stacked resis.
Right, they just want to likeround off really high, whip to
(25:39):
their back on the stack resis.
I think both are fine.
In her case we gave her openflips to the pit.
So she goes to the board shewarms up with like some drills
and she does her whips off thespringboard.
And then when they're doingtimers or open flips, they're
oftentimes not doing like superduper hard, max effort, right
Like unless they're doing like ayour chanko layout full, where
(26:00):
they have to run full effort.
Most people who have done yourchanko for a couple of years can
kind of like float the timerand do like an open flip and not
have to run a full effort.
So that will be her baltingworkouts.
And then for bars we're goingto start to progress these a bit
more.
So she would do dismounts intothe pit, so full dismounts, and
(26:25):
then three dismounts on astacked mat and then she would
do three connected into the pit.
Okay, so she warms up withthree doubles into the pit, then
she does three doubles to astack mat, then she does take
the mats away and then doanother set of three, this day
more so because of just thereality of coaching and like
(26:47):
trying to get a lot of stuffdone.
She has so much other crap towork on that I'd rather her do
one day that has dismounts andthen spend this day on like
gingers and cast handstands andfree ups.
It's less about her need, it'smore about you can only get so
(27:08):
much done in a 45 minute umworkout for bars.
So that's those two days.
So she alternates back and forthand for beam, scroll down real
quick.
Um, same thing.
We're gonna do jumps, leaps andturns, but it'll be the medium
beam, so that'll be the start ofevery workout.
And then we're gonna do handspring layout, step out onto a
stacked low beam, so low beamwith panel mass side to it.
So we like to put a beam coveron, but essentially it's not the
floor, it's not the high beam,it's somewhere in between.
So a low beam stacked is, Ithink it's half for knee and
(27:29):
half for like confidence, likegetting a lot of reps under your
belt to feel mentally confident, which is pretty good.
And then we'll start getting uma mix of a workout here.
So she's going to start doingher gainers onto a soft or a pit
, whatever she kind of feelscomfortable with because she
hasn't done them in a while butdismounts.
So that's like a series and adismount day, whereas this day
we'll repeat this, and thenshe's going to do her um, same
kind of approach, um, butaerials to a stacked low beam,
(27:53):
and then she also has to do herback tucks, right.
So now she has all her skills.
Um, more more volume, right.
So five and five of each afterthree.
But now we're on a actual beam,um with impact instead of the
floor line, um, but she's ableto progress herself up a bit.
So it's it's kind of not like Isaid that, not the high beam,
but it's not the low beam, it'ssomewhere in between, or sorry,
(28:14):
not the high beam, not the floor, she's somewhere in between.
So that will be her beamworkouts.
And then for floor, um, samething and turns.
We're gonna do these on the rodor the floor, whatever she
wants to do, because it's it'snot going to be as uh hard as
the or as soft as the tumbletrack, and then we're going to
start progressing this.
So we time now we split ourtime up.
(28:34):
More basic skills go on the rodstrip if you have a rod strip,
you can go floor into pit andthen the harder skills go on
tumble track.
So we're going to do her frontlayouts.
She has a rod, so that's kind oflike a harder surface than
tumble track, but it's not quitethe floor.
And then she will do her Rudy'sto a tumble track and she will
do her Rudy punch layout on atumble track as well.
(28:58):
So more volume, but half theskills are on a harder surface
while she increases thedifficulty on the other surface.
So we're kind of playing withthe levers there harder skills
on softer surface, easier skillson a harder surface to try to
slowly get her kind ofconfidence back up.
And then here and then samething whips are going to be on a
rod and then she will do runoff a whip half on the rod and
(29:23):
then she will do five frontdouble fulls on the tumble track
, right, so her last pass that'sthe hardest obviously is the
front double full, so it allowsher to do some stuff on the rod
for her whip half connections,get her legs back under her, and
then allows her to do herdouble fulls on a softer surface
.
And then we repeat this andvoila, that's week three and
four.
Yeah, makes sense.
(29:44):
Any questions on that?
Speaker 2 (29:48):
do you ever have kids that, like refuse to go on
certain surfaces?
Speaker 1 (29:51):
yes, not tumble track kids yes, there are definitely.
I mean, I think about I don'tthink I would do a whip half
front full on umble.
Yeah, I think there's alwayssome wiggle room there.
I think, like you know, ifsomebody doesn't have a rod
strip or doesn't want to do atumble track or like, but
they're used to doing like floorinto a pit or floor into a resi
, I'll just have them put asting mat down on the edge of
(30:12):
the floor so it buffers theforces a little bit.
I think a lot of this stuff isa bit more gray art than it is
hardcore science, becausethere's no data on like give me
the exact biometric torque forceof tumble track versus rod,
versus tumble versus floor.
So a lot of this is kind oflike play with it and see how
you feel the next day.
You know, do a handful of theseand then progress your way
forward and if you're gettingsore as you do them, you know
(30:34):
it's maybe back off or findanother way.
But yeah, that happens all thetime Okay.
Yeah, that happens all the timeOkay.
And then, lastly, so we'regoing to do all the harder
surfaces with more.
So we're just going to prettymuch skip the basic stuff now
We'll just do three timers,times three flips and then times
five upgrades.
So she wants to lay it out, shewants to twist whatever.
(30:55):
It is Pretty basic.
That's just like a.
That's just like a vaultworkout.
That's not even like a PT thing.
So that's just like a.
That's just like a vaultworkout.
That's not even like a pt thing.
So that's just a goodold-fashioned 45 minute vault
workout.
And then bars um, threedismounts stacked, stacked mats
and then three doubles dismountsby themselves on hard um, and
(31:17):
then times three blindfolddismounts onto stacked.
So she's doing everything to astack and then, if she wants to,
when she feels ready, she canstart doing to hard.
Obviously that's quite a jumpfrom just going dismounts to a
stack all the way to blindfolddoubles in the hard.
(31:39):
But after this program is doneExcel is not cooperating with me
After this program is done,she's she's not in season right
now, so she's not going back toroutine.
She doesn't have to do blindfolddoubles on hard right now in
her like routine setting.
But if she wants to do a few ofthem to start getting herself
confidence wise back up, thentotally get that.
So same thing no dismounts,instant repeat and that's those
(32:04):
two and then beam.
Pretty much everything is verysimilar.
We're just working our way upto the high beam.
Three jumps, leaps and turns onhigh beam and then kind of see
where this is going Medium orhigh beam and then times five,
(32:26):
dismounts on high beam, maybesoft landings to start with that
one, and then the other day isthe same.
But for her, um, we have timesfive aerials on medium or high
beam and times five back tucksPretty straightforward Once you
get the lay of the land hereright.
(32:48):
So that's kind of all her beamworkout stuff.
And again she's off season.
If she was in season it wouldgo back to like connections and
stuff and actual half and fourroutines, uh, floor on the floor
and then times five.
So pretty much now we're justdoing like a front, you know,
just to work out.
So front layouts on floor andthen Rudy's on a floor and then
(33:13):
eventually five Rudy's to layouton floor.
The goal is to get everything onthe floor and then, yep, same
thing here.
So times three, front, or whiphalves to warm up and then whip
half to punch, and then fivedouble folds, you're on floor,
(33:40):
all right, these last ones arepretty much just summer workouts
.
They're not even like PTprograms.
That's what I would program forsomebody if I was coaching them
.
And there you go.
So that is the last week, right?
So it's it's.
You can see how it's slowlyincreased the skill difficulty,
which is force, it's increasedthe number of skills per event
and it's increased the overallvolume.
And then, lastly, like I saidbefore, week seven we ate all
(34:03):
this kind of stuff, but no morethan seven, no more than seven
layouts, step outs, um dance,all that kind of stuff.
So, um, yeah, that is.
That is kind of the big picture.
Any questions there?
Speaker 2 (34:13):
What?
Um, I think you said that shewas going to start doing like
strength and conditioning onWednesday and Saturday, Was that
?
Speaker 1 (34:19):
right.
Speaker 2 (34:19):
What kind of things are you supplementing with and
what are you cautious of to makesure she's not doing too much
volume with like skills and thenstrength work, especially if
she's doing conditioning at thegym every day too?
Speaker 1 (34:31):
Yeah, great question.
So when they come to championand they do like a sports
performance program, it's wholebody right.
So, like once she transitionsfrom PT and she's like with Mike
, it's like an overall athleticgymnastics performance program.
So there's like a warm up, apower section, a speed and
agility stuff, lower bodystrength, upper body strength,
core strength and then someconditioning at the end like
cardio type wise.
So that's, the big thing isthat she's doing a whole body
(34:53):
workout at champion.
She's not just hammering herlegs and PT it was literally
just like crushing her legsnonstop.
The other thing is, a lot of thetimes the strength conditioning
on Wednesdays and Saturdays islike what are you not getting at
the gym?
So what are you not getting thegym?
You're not getting some sort oflike low volume, higher load,
trap, bar deadlifting orsquatting or something like that
.
So we try to fill in the gapsof what they're not doing.
And then we also spend a lot oftime with accessory work at
(35:14):
champion to fill in her old PTstuff.
So she'll do knee extensionmachine, she'll do some like hip
care type work, she'll do somecalf work, um, and oftentimes if
they're getting that at the gymit's like body weight, high
volume.
It's not low volume, tempopause like 50 pound calf lowers.
So most of the stuff at championis pretty much fill in the gaps
and or whole body what they'renot getting.
(35:35):
And it tends to be umcommunicated that in the summer
anyways, you do have to kind ofpull a little bit away from the
gym strength training program toget full effect of legs Right.
So we tell the girls like youknow there's like six of them
that come from this gym so theyall kind of know that if you
come to champion on Thursday, onWednesday, on Thursday your
legs might be a little, a littlerough, right, and so like maybe
that's not a hardcore vault day, maybe that's something you
(35:57):
communicate with your coach.
And then Saturday they come andSunday it's a rest day.
But they all know in advancethat, like you know, some of
those days they come might be alittle stickier in the gym.
And again, most of the coachesare great because you know
they're not going to the beachand, like you know, lounging
around they're like going ontheir off day to get an
accessory type work done anyways.
Speaker 2 (36:18):
Cool.
And then any like suggestionsfor those that are a little bit
younger that might have a hardertime either following this or
that coaches might have a hardertime with them independently
going and doing different skillson different like surfaces,
like if the whole team's onfloor and they're like over at
the tumble track doing whateverthey're doing and they're only
like 10 or something.
Speaker 1 (36:36):
Yeah, A little more chatty than actually Dewey.
Yeah, I think, I think, um, Ithink, when, when people are
younger, when you havecompulsory kids in particular,
the more you can involve thecoach, the better.
Right, like this girl is 17.
She's super independent.
She knows exactly what sheneeds to do.
So I can give her a program.
She prints this out or pulls itup and she brings it to her gym
and she does it.
Um, when kids are younger, it'sdefinitely more of like coach
(36:57):
led, and if you can have coffeewith that person or meet with
that person and tell them, um,an overall picture what your
programs look like, they becomepart of it, not like the
receiving end of it.
So, like I would say, anyone ina compulsory situation is
trying your best to educatethose coaches on why you're
doing it, what you're doing it,so that if they need to change
things at practice, they canright.
If they have, like one girl whohas to do tumble track that's
(37:19):
across the gym, there's otherdrills or things that they can
do in their circuit that aremodified versions of the same
skills.
So everybody else is doing snapdown back handsprings.
Maybe this girl is just doingsome sort of plyometric or
progressional drill, um, or youspot them or something so that
they're not on their own acrossthe gym.
Um, yeah, I would say that, andthis kind of goes for like
strength conditioning too.
Is that like?
Oftentimes it's like coach ledgroup type stuff, not individual
(37:42):
programming.
So the other benefit for that,though, is that oftentimes,
maybe Excel is an exception, butthey're often always doing a
compulsory program at that level, and so the skills are very
universal, right?
So there's 13 ways to work aback handspring for different
kids.
Some kids need different drills, and maybe that kid gets a spot
or does a different drill atthe same spot with the same
equipment, but you just modifythat based on what they need.
Speaker 2 (38:04):
So then are you giving more like general
guidelines as far as like whatthey're allowed to do and you're
just talking to that coach andsaying like hey, I don't really
know if I'm doing this yet, orthey can do that and not this,
that kind of thing?
Speaker 1 (38:13):
Yep, exactly, I think it's more for younger ones.
It's like the green light, redlight.
It's like we're not going to doactual floor tumbling yet.
We're not going to do actual,you know, vault over the table.
But everything else, drill wiseand stuff is fine.
And again, thankfully thoseskills tend to be lower impact.
Right, like a front handspringflatback is nowhere near the
force of your Chanko, so youdon't have to ramp up as
(38:34):
cautiously with those kids.
An ankle sprain, they're goingback to drills and a handstand
flatback or a stretch jump.
It's not the same as going allthe way from a cartwheel step
until your chain go full.
Sure, yep, and somehow wefinished that exactly at 40
minutes, which I did not thinkwas going to happen.
So, um, I will try to.
What can I do here?
I can try to maybe make a dropbox with the template and the
(38:56):
final program so people candownload those and choose their
own adventure.
If they're a PT or an AT, yeah,and all the way up to like.
This example is like a club kid, right, who's level 10, but the
same program I use for someonewho's maybe a little lower level
, but I literally use the exactsame program for all the college
D1 athletes that I work withpost-op and post-surgery, the
elite girls international girlsthat are consulting or I'm
working with from afar.
(39:16):
It's the exact same thing.
I'm just trying to communicate,like how do we make sure we
tailor this for what you need inyour time of season to get back
to them?
Speaker 2 (39:24):
I think too, there is another I think it was an
article that you shared with meat some point when I was working
with you at Champion that hadlike a good progression from
like body weight forces for eachskill.
Speaker 1 (39:35):
Oh yeah.
Speaker 2 (39:36):
Remember that article .
Speaker 1 (39:37):
I do, I don't remember what it's called.
Speaker 2 (39:39):
It's a good resource too.
Speaker 1 (39:40):
Yeah, I'll try to look into that too, is it also?
Speaker 2 (39:42):
helpful if you don't know as much about gymnastics.
It will like show oh, like acartwheel is like less than a
round off and then around off tolike yeah.
I do not remember what that hasimpact for lower body and upper
body forces.
Speaker 1 (39:53):
Yeah, I remember there, like Kaylee's study,
where they talked about likeplyometric progressions in force
, but I'll try to do someresearch on what that article
was.
Okay, I think that'd be cool,sounds good.
All right, we'll do it for thatone, and then we'll see
everyone next week.
Speaker 2 (40:06):
See ya, bye.
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