Lower Body Split Pelvis Power

Peak Gymnastics Power

Start Here! - Introduction and Course Downloads

Module 1 - Understanding Hybrid Models of Gymnastics Strength Training

Module 2 - Understanding The Basics of Strength & Power Training In Gymnasts

Module 3 - How To Build Leg Strength: Exercises, Coaching, and Modifications

(Lecture) - Intro to Lower Body Movement Patterns (38:15)
Double Leg Squat Strength (4:07)
Double Leg Hinge Strength (4:11)
Split Pelvis Strength (4:49)
Single Leg Squat Strength (2:38)
Single Leg Hinge Strength (1:47)
(Lecture) - Lower Body Accessory Work (20:19)
Hip Rotator / Glute Accessory Strength (5:00)
Calf Accessory Strength (3:12)
Lower Body Balance / Dynamic Stability (3:22)
(Lecture) Gymnastics Specific Lower Body Strength (18:41)
PGP Workbook Exercise - Legs of Steel!

Module 4 - How To Build Arm Strength: Exercises, Coaching, and Modifications

Intro To Upper Body Movement Patterns (21:50)
Horizontal Pushing Strength (4:09)
Horizontal Pulling Strength (5:05)
Vertical Pushing Strength (5:29)
Vertical Pulling Strength (3:34)
(Lecture) - Shoulder Accessory Work (13:14)
Rotator Cuff / Scapular Accessory Strength (7:20)
Shoulder Dynamic Stability Accessory Work (6:16)
(Lecture) Gymnastics Specific Upper Body Strength (15:34)
PGP Workbook Exercise - The Arm Farm

Module 5 - How To Build Core Strength: Exercises, Coaching, and Modifications

(Lecture) General Core Training for Gymnastics: Exercises, Coaching, and Modifications (24:02)
Anti Extension General Core Training (1:50)
Anti Flexion General Core Training (2:39)
Anti Rotation General Core Training (3:40)
Anti Side Bending General Core Training (2:56)
Anti Compression General Core Training (2:31)
(Lecture) Core Accessory Training (20:01)
(Lecture) Gymnastics Specific Core Strength (19:02)
PGP Workbook Exercise - Land Cannons
*Bonus Lecture* - The Best Core Training Methods & 20+ Great Exercises (16:04)

Module 6 - How To Turn New Strength to Explosive Gymnastics Power

(Lecture) How To Turn New Strength to Explosive Gymnastics Power (Part 1 Weight Room) (31:41)
Lower Body Vertical Power (3:23)
Lower Body Horizontal Power (2:02)
Lower Body Split Pelvis Power (2:52)
Lower Body Plyometrics (2:51)
Upper Body Horizontal Pushing Power (3:14)
Upper Body Vertical Pushing Power (2:48)
Upper Body Vertical Pulling Power (2:02)
Core Power (2:24)
(Lecture) - How To Turn New Strength to Explosive Power (Part 2 Gymnastics Gym) (33:17)
PGP Workbook Exercise - Go Go Power Rangers
*Bonus* - Increasing Sprinting Speed and Power (22:33)
*Bonus* - Advanced Power Exercises for Gymnasts (8:24)

Module 7 - Building A Gymnastics Strength Program From Scratch (Case Studies)

Introduction to Case Studies (21:41)
Full Gymnastics Sample & Template Program Download
Building The Weight Room Program From Scratch (27:16)
Building the Gymnastics Program From Scratch (52:06)
SHIFT's Full Exercise Library
*Bonus* - How To Build A Gymnastics Strength Program in 2021 with Nick Ruddock and Dan Lonsdale (98:26)
PGP Workbook Exercise - Avengers, Assemble!

Module 8 - How To Actually Implement A New Hybrid Strength Program

Module 9 - How To Plan The Competitive Year

Module 10 - How To Overcome Common Problems / FAQ

Course Conclusion