03/23/2025
Phase Two for our CrossTraining program will be focused on developing all things strength. We are going to take the increased work capacity we have from Phase One and work to increase the absolute force our muscles can generate for both our barbell and gymnastics movements. If you weren't here for Phase One, don't worry, we will help you get up to speed.
Training force development (i.e. strength) with the barbell is fairly easy. You simply add more weight to the bar and use movements that allow for greater loads. You also reduce the amount of repetitions per set. The weight you can lift at 20 reps is far less than what you could do for 3 reps. The set of 3 reps can be heavier and lends itself to greater strength development. The 20 reps will spur greater gains in capacity. We already have great capacity, we need more strength.
Adding ‘weight’ in gymnastics is not as straightforward. With some movements you could try and add weight with a vest. However, in general, you will want to increase the range of motion and/or decrease the mechanical advantage your muscles have. Both ways will increase the ‘load’. Muscle Ups would be an example of increasing the range of motion for both dips and pull-ups. Handstand Push Ups would be a decrease of mechanical advantage compared to a push-up. The push-up requires you to press from chest to arms length roughly 60% of your bodyweight. The HSPU requires you to push nearly 100% of your bodyweight from top of head to arms length. The push-up actually has a slightly higher range of motion for the arms to press compared to the HSPU, but the load is far greater for the upper body in the HSPU. ..
Read more about our new program by following the link in our bio to our website.
