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Sam Perkins Academy

Helping the aspiring functional fitness athlete to level up in the sport

02/11/2026

Comment ‘44’ if you want 44 ways in 44 days to help you take your gymnastics from scaled to RX

1. Have one gymnastics workout per week where you don’t use your grips

2. Do all your strict pull ups and dips from a hollow body position

3. Squat twice a week (not necessarily gymnastics related but important for life

4. Do a variation of Cindy once a month

5. 20 minutes of skill work done twice a week is all you need alongside classes (PT is a bonus)

6. The easiest ‘hack’ for improving your gymnastics would be a 2:00 unbroken hollow body hold

7. The power is in the community, don’t give up going to classes - anyone telling you that you need to is selling you something

8. If you comment ‘44’ I’ll send you 44 lessons across 44 days to help you go from scaled to RX

9. Simplicity is the ultimate sophistication

10. Rest days are when you get stronger

11. Never do strict work with grips on

01/11/2026

The ‘it’ll all work out in the end’ month

I went into October wanting to make a conscious effort to spend the last month of my 20s only doing the things that I learned over the last decade are really what makes me tick

No time wasted on bu****it or with bu****it

Just the goodsh*t.

There’s a 20 year old version of me who couldn’t have dreamed to have the stories, scars & success that 30 year old me has and that makes me really happy

I’m going to keep working really hard & always remember that shy kids don’t sweets so that I can make the same post again @ 40

Thanks for the love this week 💚

26/10/2026

If you’re stuck scaling the same gymnastics movements over and over again in class and want me to send you 44 ways in 44 days to help you fix exactly that just comment ‘44’ below and I’ll send it straight over

Disclaimer - I don’t hate bands

23/10/2026

God damn I give myself the Ick when I look back at videos of me doing gymnastics in 2017

But we all started somewhere right

Chances are if you’re on this page and reading this though you started somewhere similar to me

No strength training background and having never done a pull up before

Ground 0 we’ll call it

Honestly though I’m grateful for it, I definitely wouldn’t understand the movements as well as I now do had they all come easy to me

Which I believe is one of the biggest reasons as to why people sign up to coaching with me from all around the world

Because they resonate with the struggles of not knowing how to balance it all, often doing too much & being unsure if they need to give up going to classes in order to make any progress

And if that’s you then hit the follow button because you’re in the right place

And if you want 44 ways in 44 days to help you go from scaled to RX then just comment ‘44’ below and I’ll get it set up

22/10/2026

I failed my client and I’m ashamed by it

Not really but it got your attention right

The best part about all of this is that she…
- still went to classes with her mates
- didn’t have to stay for hours in open gym
- managed it alongside working 3 jobs a back flare up (or 2)

You really don’t need to give up the classes you love with the mates you enjoy working out with in order to go from scaled to RX gymnastics

You just need a plan that fits into what you’re already doing

If you’re on the fence and fancy a chat about what you could do over the next 4 months then just DM me the word ‘COACHING’ and I’ll walk you through the plan

21/10/2026

If I had a quid for every time a client said one of these I’d be Elon’s neighbour

Not really

But I think social media distorts what is a realistic time frame and journey for the everyday athlete

Yeah some people get their first bar muscle ups in days not weeks, when it took you years to

And yes some people can do kipping handstand push ups from the get go

But that doesn’t mean you’re doing anything wrong

And if you’ve said any of the following then just know you might not even be doing anything wrong other than not having practised for long enough

Rome wasn’t built in a day

And if you want help then just comment ‘44’ and you’ll get 44 ways in 44 days to go from scaled to RX gymnastics

20/10/2026

If you want 44 ways in 44 days to help you go from intermediate gymnastics to RX comment ‘44’ below

One email a day

No spam

No BS

Just access to the most important lessons I’ve learned over the last decade that you can use in your training to help you finish 2026 as close to RX as possible

19/10/2026

Don’t let these 2 mistakes hold you back from getting your first BMU in 2026

You might have enough strength

You might have enough prerequisite kipping capacity in your pull ups and TTB

Your jump to hollow and hips to bar might even be perfectly timed

Which makes it incredible frustrating when you’re still getting stuck on the transition for your first BMU

I’ve been there myself - it took me 18 months to really crack BMU past singles and doubles

Until I learned these 2 things

1- I stopped trying to treat the BMU as a ‘big pull up’ or chest to bar

And instead treated it as a totally different kip

We need to go back and around for the BMU, not up and to the bar as in the pull up

2- trying to transition by throwing myself over the bar

This is an easy one to mess up because you want it so badly but patience pays

If your hips to bar is good and you have enough straight arm strength then the transition should happen somewhat naturally

Keep pressing down on the bar and imagine the BMU as one continuous movement. Not a transition then press out

And number 3, make sure you’re following for daily help in taking your gymnastics from intermediate to RX

16/10/2026

THATS ALL YOU NEED BRUV

Please don’t stop going to classes in an attempt to learn gymnastics skills

You can do both at the same time, just gotta be smart about it

20-30 mins done 2-3x a week

That’s a lovely sweet spot for the majority of you watching this, and if you’re watching this and don’t follow then WTF you doing

15/10/2026

What’s the difference between grips and no grips?

Well you’re about to find out - on me at least

Max butterfly pull ups without grips vs max butterfly pull ups with grips

(I think my numbers are a little low on the test with grips but I blame that on fact that I did the test after the grip less one.

Realistically I think it’s more around 40 unbroken when fresh, once upon a time it was 50 but anyway

I clearly rely on then a lot

And I know a lot of you guys will too

Now you don’t have to go and test it like I have but there’s a few things I would encourage you to do

1- remember grips are there to enhance your performance, not be an excuse to avoid the necessary foundations required

Warm up without them, do strict work without them, do your kip swings, scap pull ups and kip swigs without them

It all adds up

2- don’t neglect grip work

Plate pinches, farmers carries, heavy rows, tabatta deadhangs and heavy zotterman curls are some of my favourites

2 exercises
2 sets
1-2x a week

3- do one session a week without them

Oh and if you’ve liked what you’ve learned hit the follow button for more

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