Dave Tilley's slides for his presentation on gymnastics strength and power development.

1. Gymnastics Strength Essentials
1
Dr. Dave Tilley DPT, SCS, CSCS
Combining the Best of Science and Traditional Methods

2. 2
50/50 split on S&C vs COVID19 Lecture!
So, uploaded a post COVID lecture on SHIFT’s YouTube
https://www.youtube.com/watch?v=KIci-gxWvcQ

3. 3
We’re All In The Same Boat!
How do I help you be a more powerful tumbler/bar worker?
How do help you not fall apart at the end of a floor routine?
How do I know what to do and how many?
How much is enough, but not too much that hurts you?
Information overload + pressure = coaches who feel
overwhelmed, frustrated, lost … burnt out?

4. 4
Me 1 Day After Season Ends Me 1 Month After Season Ends
Planning strength and cardio at practice 5 years ago

5. 5
The Real Reasons We Need Strength and Cardio …
minus Increases
risk of
PC -
https://ftw.usatoday.com/2016/06/ftw-
explains-why-is-gymnast-simone-biles-
considered-the-goat
Stress Fracture
3-6 months out
Research Articles
1-12

6. 6
Thankfully You Can Help!
+
- Patience
- Consistency
- Proper Motivation
Techniques
- Work
- More Patience J
Increases
chances of
Research Articles
1-12PC - http://redlineproject.org/uic-
gymnastics.php
https://alumni.ucla.edu/event/ucla-womens-
gymnastics-reception-in-palo-alto/

7. 7

8. 8
Planning • Periodization
• Tracking
Strength
Training
• Gymnastics - Body Weight
• General - External Loading
Power
Training
• General First
• Gymnastics Transfer
Technique
• Skill Drills
• Practice
Culture, Values, Habits, Ongoing Education

9. 9
Culture, Values, Habits
• What are my own values?
• What are the gym’s values?
• How will we display these values as daily habits in
our strength and cardio programs?
Research Articles
13-17

10. 10
Culture, Values, Habits
Be a good person, work really hard, and try to make the gym a better place
Health 1st, great humans 2nd, great gymnasts 3rd
Lead by example with personal health & daily choices
Do strength with the team once per week
Radical transparency and communication
Strength is always a choice, and never a punishment
Research Articles
13-17

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Planning •No Plan, No ProgressWhy?
•Periodization
•Monitoring
How?
Research Articles : 7-12

12. 12
• Year, Month, Week,
Day, Set/Reps/# Skills
Periodization
Research Articles
7-12

13. 13
Periodization
The use of specific phases and rotation of daily workout
intensity to achieve specific adaptations
Research Articles
7-12

14. 14
Research Articles
20, 24, 25-29(Gabbett 2018)

15. 15
Research Articles
20, 24, 25-29(Gabbett 2018)

16. 16
Full free yearly
planning/periodization
lecture up on SHIFT
www.shiftmovementscience.com
/freeyearlyplanninglecture

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Multi
Year
• Long Term Goal
Individual
Year
• Biggest Meet
Month
Blocks
• Off Season
• Pre Season
• In Season
Week
Blocks
• Loading
• Deloading
Individual
Week
• Mon-Sun
• Heavy/Medium/Light/Off
Individual
Day
• Events, S&C
Individual
Assignment
• Basics, Skills, Routines
• Set/Rep/Intervals

18. 18
June July Aug Sept Oct Nov Dec Jan Feb Mar Apr May
2 Week
Off
2 Week
Ramp
Off
Season
Off
Season
Pre
Season
Pre
Season
Pre
Season
In
Season
A
In
Season
A
In
Season
A
In
Season
B
In Season
B
(Peak)
In Season
B
(Peak)
Mock
Meet x1
First
Meet x1
Local
Meet x2
Invite
Meet x1
Invite
Meet x2
States Regionals Nationals
Off Season Pre Season In Season A In Season B
Gymnastics Periodization Example By Year

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June July August
Gymnastics
Development
Skills Skills Skills
Strength
50% General/50% Gymnastics
(Max Strength)
50% General/50% Gymnastics
(Max Strength)
25% General/75% Gymnastics
(Max Strength)
Energy Systems
50% General/50% Gymnastics
(General Aerobic)
Circuits/Intervals
50% General/50% Gymnastics
(General Aerobic)
Circuits/Intervals
25% General/75% Gymnastics
(General Aerobic & Anaerobic)
Circuits/Intervals
Athlete Wellness
Movement Screening
Individual Rehab/Prehab
Individual Rehab/Prehab Individual Rehab/Prehab
Gymnastics Periodization Example By Block

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JUNE Week 1 Week 2 Week 3 Week 4
LOAD LOAD LOAD UNLOAD
Gymnastics Skills Skills Skills
Drills, Technique, Soft
Surfaces
Strength 4 Days Strength 4 Days Strength 4 Days Strength
2 Days Flexibility/Prehab
2 Days Dance/Core
Energy Systems 2 Days Circuit 2 Days Circuit 2 Days Circuit
2 Days Flexibility/Prehab
2 Days Dance/Core
Athlete Wellness 1 Day Pre Hab 1 Day Pre Hab 1 Day Pre Hab Recovery
Gymnastics Periodization Example By Month

21. 21

22. 22

23. 23

24. 24
• Journals
• Workloads
Monitoring
Research Articles
25-29

25. 25
Stress + Recovery = Adaptation
We MUST change our cultural view for training
“More is Always Better” / “Until It’s Right” à “Optimal Dose”
Research Articles
6-8, 18, 30-35
Remember the basic human equation

26. 26
How do we find
the “optimal
dose”?
Research Articles
6-8, 18, 30-35

27. 27
Research Articles
25-29
Lots out there, but 3 practical/easier approaches are
1. Daily Wellness Monitoring + Good ole communication
2. Session RPE
3. More advanced and nerdy tracking methods for higher levels
Monitoring

28. 28
Research Articles
25-29
Monitoring - Daily Wellness Tracking
Sleep 1-10 Soreness 1-10 Fatigue 1-10 Mood 1-10 Comments
Monday
Tuesday
Wednesday
Thursday
Friday
Can also use for “wellness score” /40

29. 29
Research Articles
25-29
Monitoring - Session RPE
• Session RPE = time x perceived exertion 1-10
• Example
• 3 hour practice rated at 7/10
• 180 minutes x 7 = 1260
• Can track daily, weekly, and week to week ratios

30. 30

31. 31
Research Articles
25-29
Monitoring – More Advanced Methods
• Exciting project and research in progress
• Combination and comparison of
• Daily wellness scores
• Gymnast event specific RPE
• Coaches weighting factor 1-4 (basics, parts, routines, meet)
• Meet Performance & Injury Data
• Possible accelerometer data for impact load

32. 32

33. 33

34. 34

35. 35
Research Articles
25-29
Monitoring – More Advanced Methods
• Heart rate variability
• Power output tests
• Countermovement or seated box jump
• Plyometric push up
• Gymnastics specific physical prep screening
• Grip Strength

36. 36
Strength • Strength is the foundation of
power and enduranceWhy?
• Sport / Body Weight
• General / External Load
• Gymnastics Specific Drills
How?
Research Articles
26-35

37. 37
Research Articles
26-35
What’s Our Main Goal? Explosive Body Weight Power
Power = Force / Time
↑ Power =
↑ Force or ↓ Time or both
Successful gymnastics requires the
ability to produce, transfer, and
buffer high forces

38. 38
Research Articles
26-35
What’s Our Main Goal? Explosive Body Weight Power
↑ Force =
↑ Cross Sectional Area (strength training)
↑ Muscle Unit Synchronicity (strength and power/plyo training)
Train “Stiffness” with technique work to prevent energy leaks
↓ Time =
↑ rate of force development (power training)
Train “stiffness” with technique work and plyo training

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• Sport Essentials
• Tailored to Each Gymnast
Sport /
Body Weight
Research Articles
26-27, 46-47

40. 40
Vertical Push Vertical Pull Horizontal Push Horizontal Pull
Handstand Push Up Rope Climb Push Up Feet Elevated Row
Research Articles
38, 40-47
Body Weight - Upper Body

41. 41
Hinge Squat Split Pelvis Single Leg Accessory
Hip Lift Squat Lunges Single Leg Squat Relive Walks
Research Articles
38, 40-47
Body Weight - Lower Body

42. 42
Body Weight – Gymnastics Specific

43. Shout Out Nick Ruddock’s “Daily Dozen”
Body Weight – Gymnastics Specific

44. 44
• Upper and Lower Push/Pull
• Balanced
General /
External Load
Research Articles
38, 40-51

45. 45
Should Gymnasts Lift Weights?
My opinion.
The sport is evolving!
Must either learn more or work with S&C coaches

46. 46
So… ditch the gymnastics specific
and body weight strength?
Not at all!
Why not both?

47. 47
But Won’t Gymnasts Get Bulky?
Not with proper exercise selection,
programming, coaching, and using it as
one part to bigger plan
Gaining mass dependent on very high
amounts of load lifted, intensity, total
volume, and nutrition
Research Articles
40-42, 52-55

48. 48
But Won’t Gymnasts Lose Flexibility?
Short term, yes a bit
• Delayed Onset Muscle Soreness (DOMS)
• But occurs with all training
Eccentrics have research support to increase
range of motion
• Neurological and Mechanical Effects
Why planning and strength balance important Research Articles
56-61

49. 49
But Won’t Gymnasts Get Hurt?
This one is a tad hypocritical…
• Skills are 15-18+x BW forces
• And we do 100s/week
• Starting at young ages
As with all things it comes down to the
dosage, coaching, & programming
Basics age 10, formal loading around 12 Research Articles
42-46, 62-77

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Very helpful reading to dispel these myths

51. 51
Very helpful reading to dispel these myths

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Vertical Push Vertical Pull Horizontal Push Horizontal Pull Accessory
½ Kneel Press Pull Up DB Floor Press Renegade Row Prone “U”
Research Articles
19-28
General Loading – Upper Boyd

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Hinge Squat Split Pelvis Single Leg Accessory
Hip Lift Goblet Squat Lunges Single Leg RDL Side Plank Clam
Research Articles
19-28
General Loading – Lower Boyd

54. General Loading Examples

55. 55
• Creating Movement
• Resisting MovementCore
Research Articles
40-43, 78-81

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Front Back Side Rotation Compression Shape Change
Leg Lift Arch Ups Side Plank
Around The
World
Landing &
Bounding Drills
Tapping Drills
Creating Movement & More Gymnastics Specific
Research Articles
40-43, 78-81

57. 57
Front Back Side Rotation Compression Traction
Overhead
Medball Throw
Weighted Sled
Drag
Suitcase Carry
Side Medball
Throw
Farmer Carry Weighted Pull Up
Resisting Movement & More General
Research Articles
40-43, 78-81

58. Core Examples (More Gymnastics Specific)

59. Core Examples (More General)

60. 60
Power
Work
• Use new strength to increase
power through specific drillsWhy?
• Isolation to whole body
• Plyometrics low à med à high
How?
Research Articles
40-41, 47, 83-88

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• Remove arm/legs first
• Then add rest of body
Isolation to
Whole
Body
Research Articles
40-41, 47, 83-88

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Progress every 2-3
weeks
Isolation Add Body Parts Add Whole Body
Lower
Single Leg Jump
Hands on hips
Single Leg Jump
Arm swing
Single Leg Jump
Front Candle Roll
+
Split Jumps
Upper
On Back Theraband
“Throw”
Seated Overhead
Medball Throw
Standing Overhead
Medball Throw
+
BHS Drills
Core
On Back or Stomach
Uppers/Lowers
Tall Kneeling Medball
Slam
Standing Medball Slam
+
Swinging / Tumbling
Drills

63. Power Progression Examples

64. 64
• Progress force,
number, speed over
time
Plyometrics
Research Articles
40-41, 47, 83-88

65. 65
Low Impact Medium High Impact
Lower Body Plate Hops Depth Jumps Snap Down Drills
Upper Body Plate Hops Plyo Push Ups
Upper Body
Blocking Drills
Research Articles
40-41, 47, 83-88

66. Plyometric Progression Examples

67. 67
Technique • Without basics and technique
it’s hard to make change ‘stick’Why?
• Technique and drills dailyHow?
Research Articles
42, 68, 89-90

68. 68
• Stomach, back, standing,
hanging, handstand
Shapes
and drills
Research Articles
42, 68, 89-90

69. (credit to many different coaches/gyms!)
Basics / Shape Changing Drills

70. 70
General Strength:
• Typically higher reps with varying intensity
based on load
• 3-4 sets of 8-12 good starting point but varies
• 4x10 goblet squats vs 4x10 split squats
• Can adjust load, range of motion, speed,
pause, density for less or more challenge
Sets, Reps, and Load Vary Based on Goal

71. 71
Gymnastics Strength:
• Varies by exercise
• Time, challenge, complexity
• 3x5 chin up pull over vs 3x5 rope climb
• 3-5 sets with appropriate reps
• Track quality, load, shaping/form, reps
Sets, Reps, and Load Vary Based on Goal

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Power Work:
• Generally reps reduce with higher intensity
• More working sets with rest in between
• 3-6 sets of 5-8 based on exercise, load, speed,
time
• Watch for power output or quality of
movement declines as signal to change
Sets, Reps, and Load Vary Based on Goal

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• Come back to this over next few weeks
• Read up on articles, books, courses
• Have chats with friends and staff
• Start SMALL….think about 1-2 things to start with
So….Now What?

74. 74
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• Maffuli, N. Tendon Physiology. In Cardinale M, Newton R, Nosaka K, 2011. John Wiley & Sons: Oxford. 45-53
• Haff EG., Trippley NH. Essenhals of Strength and Condihoning: 4th Edihon. 2015.
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•

80. Thank You!
Please Donate J

81. 81
Planning
• Periodization
• Tracking
General
Aerobic
• Circuits
• Drills/Skills
General
“Burst”
• Intervals w/ non
gymnastics specific
Specific
“Burst”
• Intervals w/ gymnastics
specific
• Routine Ramp Up
Culture, Values, Habits

82. 82
June July August Sept Nov Dec
Cardio
Rest,
then
general
aerobic
Aerobic
General Circuits
Aerobic
General Circuits
General Burst
General Circuits
General Intervals
Specific Burst
Specific Intervals
Routine Prep
Specific Burst
Specific Intervals
Routine Prep

83. 83
Jan Feb March April May June
Cardio
Specific Burst
Specific Intervals
Routines
Power
Specific Intervals
Routines
Power
Specific Intervals
Routines
Maintenance
Light Cardio
Routines
Maintenance
Light Cardio
Routines
Rest, then
general
aerobic

84. 84
General
Aerobic
•The foundation of high
power, fast output
cardio
Why?
•Circuits
•Drill/Skills
How?
Research Articles
37 - 47

85. 85
• 45 on / 15 off circuit
x 20 minutes
General
Aerobic
Circuit
Research Articles
37, 38. 48

86. 86
Partners of 2
10 Stations
Upper
Core
Lower
Alternating Jogging and Station
Progress Intensity Over 6 weeks
Interval, difficulty of exercise,
adding load, adding speed, etc

87. 87
General
“Burst”
• Teach body to work fast / manage
fatigue
• Low risk before in high risk skills
Why?
• Intervals without gymnastics
specific movementsHow?
Research Articles
37, 38, 48, 49

88. 88
• Ex: 60s on / 2 min off
• Plyos over heavy impact
Intervals
without
gymnastics
movements
Research Articles
37, 38, 38, 48-49
Teams of 3 (x5 rounds)
8 Horizontal Rows
8 Deer Jumps
2 Sled Pushes
Hold KB while teammates go
Teams of 3 (x5 rounds)
10 Jumping Lunge
2 Sled Push - Pull
10 Medball Slams
Bear Crawl Back

89. Intervals Without Gymnastics Movements

90. Intervals Without Gymnastics Movements

91. 91
Specific
“Burst”
• Must prepare physically and
mentally for routines
• Must be specific to skills
Why?
• Intervals with gymnastics
movements
• ½ and full routine progression
How?
Research Articles
Research Articles
37, 38, 38, 48-49

92. 92
• Gymnastics specific skills
• Done focusing on quality
under fatigue
Intervals with
gymnastics
movements
Research Articles
Research Articles
37, 38, 38, 48-49
Solo
2x Tumbling Pass to Pit (based on ability)
HS Walk ½ Lap, Broad Jump ½ lap
Rest 2 min in line, repeat 5x
1 min all out “Finisher” at end to mimic dismount/last pass

93. Intervals With Gymnastics Movements

94. 94
Okay, so where do I start?
1. Review the info next week from website/blog
2. Have a long staff meeting
3. Team up and consult with local strength and conditioning
coaches
4. Make a plan, get a lot wrong, reflect, learn, repeat

95. 95
Want to Learn More?
Download my new e-book for free at
www.shiftmovementscience.com
Chapter 8 – Strength and Conditioning
Chapter 9 – Cardio
Chapter 10/11 – Nutrition & Recovery
View all my Congress lectures and videos for free
at
www.shiftmovementscience.com/Congress2018