Gymnastics - Intermediate Phase 3&4

This program is the later two phases for an intermediate lifter competing in gymnastics. An intermediate lifter is someone who has experience weight training, has mastered the basics and is ready to learn the basics of with Olympic weightlifting techniques.

Phases 3&4 of the program should be implemented in the later phases of the offseason (10-6 weeks away from next competition cycle) and the goal is to increase absolute strength and power in order to prime you to compete optimally at your next big competition. The last phase should complete 2 weeks prior to your competition to allow for a proper taper to best recover and perform.

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 questions email us at info@celerityathletics.com