Gymnastics - Advanced Phase 1&2

This program is the first two phases for an advanced lifter competing in gymnastics. An advanced lifter is someone who has at least a year of experience weight training and is comfortable with Olympic weightlifting techniques.

Phases 1&2 of the program should be implemented in the early phases of the offseason (18-14 weeks away from next competition cycle) and the goal is to increase your conditioning and muscular work capacity (Endurance and Hypertrophy).

Note that each phase is on a 4 week cycle but only has 3 fillable weeks. This is because on the fourth week the athlete should be de-loading in order to properly recover and maximize performance and progressions. De-loading can be done by decreasing the number of sets and reps from your current phase of training (you can keep the weight where it is or decrease it as well depending on how your body is feeling) or going into the next phase of the program doing light loads (~6-7/10 of intensity) to get a feel of what you are heading into.

If you have any question email us at info@celerityathletics.com