Making Gymnastics Return To Sport Programs: Exact Guidance

On feedback , I've actually got a lot of emails people saying that they really enjoy this format . I think you're great , which is awesome . I think you're great too , and it seems like one shorter topic . That's kind of like a double dose on .

What we're going through right now seems to be really relevant to people , and particularly the running episode , the duesh cardio episode . I got like five emails from people asking about programs and saying that they liked how we presented it . So that was cool . And then somebody else emailed me um , which episode was it ?

It might've been the culture one just discussing , like you know . They were happy that , oh , yeah , that's what it was . They're happy that we were dancing between like hard sciencey type subjects , right , like the . I forget what other ones we did there . Uh , we're going one and then like more like big picture kind of culturey stuff .

So I don't know , has anyone reached out to you at all ? Or like have you feedback about the first four episodes ? No , how do you like it ?

I think a couple of things that were top of mind to me that we have in our Google doc . So one is that just this time of the year , right now in the clinic , for me is like the busiest right .

So like we probably have 15 college girls that came home and they are in a huge spectrum of I don't need PT , I'm just coming in for a checkup to like I had a surgery or whatever .

So I actually was joking with Dan that like , and Kevin that the last two weeks in the clinic has been like the most intellectual horsepower that I've had to put on it , cause I'm like it's like literally like a post-op Tommy John , followed by a post-op label pair , followed by someone who just had a 10 X on her Achilles and so like I'm constantly like having

to churn through my brain , which is great , it makes it fun , but like I feel like I just go home and just like like , let's lay down . But in the process of these people coming home , we had a lot of club girls who unfortunately got hurt mid season and are in the process of getting back into summer training .

So this first one we'll talk about is really all around like how I build customer return to sport programs and you've seen these before from working with us and kind of other coursework , but essentially is there's really not a lot of good research or data to give somebody a return to gymnastics interval program .

So Emily Sweeney has published a really great article which I will bring up . This is probably the first thing .

There's a couple other really good papers out there from authors , but this was the first like paper that she really tried hard to put together like a you know , if you're not from gymnastics , she gives you a really good you know skill progression per event for girls and for guys and kind of like general templates for injuries , right .

So like if you have a general lower body ankle injury or general upper body ankle or elbow injury . She's pretty helpful and she's great about offering people some of that and I think they're very useful .

I think it gets a little sticky when people have more or less optional and above level programming where you're not going back to just a level five compulsory routine that everybody's doing the same thing .

You know you're going back to a variety of different , you know events and skills and , particularly on that , different surfaces , right , like some gyms don't have access to a tumble track and a rod strip and a floor . They only have a floor and a trampoline , like a square trampoline . So that's kind of where this stemmed from is .

So many people ask me how I make these and I also find myself doing a lot of this , helping work with college athletes or high level elite athletes that are working with trainers who are wonderful and very smart but they don't understand gymnastics specifically .

In the same way that I would have a really tough time making a custom return to throwing program for , like a super high level pitcher and Mike has to use his like unique brain for that . Um , yeah , so that's where this comes from . I'm not sure if you have any background or like thoughts about this before we go through some of the articles .

I like it because it separates , like the lower extremity versus upper extremity , cause there's when you're in a time of injury where there's a lot you can't do , there's usually also a lot that you can do depending on what your injury is in the gym .

So I feel like it gives you a good idea of , like , if you have a lower body injury , then you can do all these other things . Or if you have an abversion injury , then you can do all these other things too , versus like saying , oh , if you had , like a lower body injury , then like you're just listing all the things that you can't do .

not use your back , you know , like your ankle or your wrist or your elbow . There's

a bajillion things that you can do , but if you have somebody who does have like a spine injury , a stress fracture , whatever , that one does take quite a bit more patience in my opinion , and you know that one is the honestly the trickier , the trickiest one to program for because there's so many different variety of skills and movements .

So I feel like the spine situation might be a podcast for the future when we kind of dig a bit more into it . But for this one , emily's article right here is really helpful , and so the programs that I made it's like a giant Excel spreadsheet which I can give people the templates for .

It more or less came out of me not having a good guide for how to do this for people and it required me honestly basing a lot of this stuff on Mike's baseball principles and a lot of the running principles that we have a lot of data for .

So like this is a tibial bone stress injury for like impact type stuff and you know this article is is just a nice review of all that kind of stuff .

But essentially when they do running programs or this one which is Mike's latest paper on like workload data with pitching , what they're trying to do is essentially find a way to do it like a very slow , progressive overload . Right , they're trying to add a little bit of more stress , bit by bit to you know , in kind of work , the workload periodization .

As you stress tissue it kind of sinks down into its trough where it's repairing or healing and then if you're sleeping enough , eating enough , giving somebody enough time , they super compensate and they build new tissue . So they build new ligament tissue . The bone gets stronger . That's like the , that's like literally all what sports is .

And strength conditioning is just trying to slightly overload people , to overstimulate the body just a little bit so that you bounce off in a higher way . And when you talk about baseball , the parameters they use are like the distance and the number of throws .

So when you throw 10 throws at 30 feet , which is very close together , you're not throwing as hard , so the force is really low versus when you long toss or when you're like 150 feet out , you have to really haul that thing . So it's exponentially more force , which means it's more stress on your elbow ligament right . So .

And running it's miles and the speed at which you run those miles right and then incline , obviously is a bit of it too . But you know , running more miles at a faster pace is more force on your knee or your hip or your ankle versus , you know , running a casual walk jog program .

So all of the things that I made for gymnastics that I think a lot of people have adopted and it's cool to see , is really based on the same principles just applied to gymnastics . And the principles that we have in gymnastics are obviously the number of repetitions right , so like five back handsprings versus 10 .

And then also the big thing for us with force . A lot of times force is dictated by the surface you are working on . So a tumble track or a trampoline is not nearly as much force as a rod strip with a sting mat on it , which is not nearly as much force as a hard floor or a hard beam or a hard springboard or a hard landing mat .

So we are trying to increase the number of repetitions slowly over the course of maybe a month . We're also trying to increase the force per skill per month as you go all the way up , and then of course you're trying to look at , like you know , the difficulty of skills also increases force .

So you know , a handstand snapdown is a lot less force than a roundabout handspring full on floor . So yeah , those are kind of the things that I think about in comparison to baseball and running is what's the repetition , what's the force , what's the force , what's the force per skill , and then overall volume and stuff like that .

I have her full program on one screen , but I'm going to pull up the blank template and essentially just try to um . I'm going to try to just do this from scratch and kind of talk out loud about why I think certain ways , and then Aaliyah can pester me if she has questions or things that would come up .

But feel like , um , maybe in a course we've done this before , but there's never really been a time when I literally showed from scratch and that way anybody who wants to maybe use uh these in the future um can reference this . But let me just see if I can pull up a window . Um , okay , so this is that up , all right , cool .

So this athlete , I'm gonna weirdly have to like not look at you while I do this a little bit . I'll like pull my screen over . So this athlete was a level 10 . She was doing um , uh , she was vaulting at some competition mid-season and she essentially hyperextended her knee and so she got a bone bruise , uh , and a tibial plateau fracture .

So the essentially the for those aren't medically savvy when you hit like that and you hyperextend knee , the front of your two knee bones bump into each other really hard , you get a bad bone bruise . We touched our ACL , got ruled out MRI so we just did essentially like three months of conservative care of you know , crutching , walking , progression and loading .

But her injury , although like a tibial plateau issue , is not as common . Her issue represents , I would say , 80% of the lower extremity return to sport programs , cause it's all about impact . It's all about like an ankle sprain or an ACL or a meniscus thing or a labor repair or something .

Even someone's spine is really about slowly getting back to really high force impacts . So , um , you put her name here and then her goal is a level 10 return . And then , um , she's a junior , so she does want to go to college and try to get a spot . Uh , her phase would be one because she's returning back on the first six weeks .

Her skills I put all here . So I asked them you know , email me or text me a list of all your skills that you do you want to get back to , or upgrades that you're going to have for the summer , and those are kind of the

base for what we do . So , um , your Chanko , uh , layout twisting is obviously progression of goal . And then her bar bar skills , which doesn't really matter for this , because obviously the dismount's the only thing . But , um , shoot over to handstand , she does a kinger and she does a blindfold to a double .

Then obviously put in , there is probably some sort of in bar . So keep cast handstand like a free hip , right . So she does a . Her whole routine is pretty much all connected together for bonus , but really the only thing that matters there is her blindfold double right .

So , but everything else , she's going to have a lot of options of things to work on that are non me related earlier in her program . So , beam , she does a backhand spring , step out , lay out , step out . I can zoom in a little bit . Actually , is that better ? Backhand spring , let's step out . She does a , obviously a full turn .

She does her leaps , our cat leap to a switch side and then split , jump , straddle quarter . What else we got here ?

Side aerial Barani she's working as an upgrade , which is pretty dope I'm not going to lie Back , tuck , and then she does a pike ginger or pike gainer for dismount off the end I think , uh , gainer , sure , uh , and then so obviously those ones are pretty important . So , like vault , beam and floor is the most important for her , like progression to go back .

And then floor , she's a front double full . She does a rudy , she does a rudy punch layout . She's working so like , uh , yeah , one . And she does a Rudy punch layout . She's working so like , uh , yeah , one and a half to a punch layout . Step out for bonus , I think that's an upgrade . And then whip half , uh , front lay , she's working for bonus .

Um , she's a front tumbling queen . I'm learning right now Um side Bupa for leaps and then a double full return . So we start there . So we just ask them all their um , all their skills and this becomes kind of the base in which we make the template from and then really the , the actual progression they follow is based on these templates .

So , um , you can see here it's it's sorry , a little zoomed out , but essentially it has all four events . So vault , bars , beam , floor is how we start . I just know her practice schedule because of um her like she comes to PT on Wednesdays and has other days there .

So this is not everybody right , but I generally would like to do a Wednesday of being more of a gap day . So for her it just works out where she has um Wednesdays off from practice . They do Monday , tuesday , thursday , friday and I want to say Saturday too as well .

But essentially for her I'd rather start her with just these four days of like two days of loading , take a day off , two days of loading , take two days off , and then eventually , if she gets back to like a Saturday practice and she wants to do more , it's fine .

But essentially it's vault , bar , steam , floor , and then I personally always try to have one event that is not loading or impact when they go back for the first couple of weeks , these first two weeks , because I'm trying to reduce the number of repetitions , total , so I'll reduce the volume .

So by taking one event away , whether it's vault or bars or beam or floor , we are going to have her do overall less volume , right ? So we're going to do the first day , on Monday , she won't vault , but she would do bars , beam and floor .

Tuesday wouldn't do bars , dismounts more , so Um , but then she does vault , beam and floor , and then we're going to repeat that to try to get the other events , so that on Thursday she's not going to do beam and then on Friday she's not going to do floor . So that way we're already baking in some lower volume .

And I think that's really important because , you know , almost all gymnasts I've ever worked with go in and they're so excited they want to do everything . If you don't give them a guide for like how many numbers and what events to do , they'll spike their workload like crazy , right ?

So that's the first step is trying to do vault , bars , beam , floor broken up what days are broken up and then on the weekends , having these , and then we're going to have every two weeks we're going to increase the surface .

So on weeks one and week two , pretty much everything that she does will be on a trampoline or some sort of softer surface or a drill . It's not going to be on hard surfaces at all , right ? Whereas the second weeks here , when we get down to these templates , she's obviously still not going to be going to practice on Wednesday .

But one of the ways we can increase the volume is just to take away these gap days . So , if we take away the home program , things during practice , that's like her PT program , her lifting program she's been doing and we give her a bit harder surface . So she's going to do maybe half her work on a tumble strip and half her work on a tumble track .

We're going to already dramatically increase the overall volume and also we're going to increase the number of repetitions because she's obviously going to do more on these four events . So , um , and then this last one , she only some people who have a big surgery , like a cartilage surgery . You do actually go up like 10 weeks more if it's a big , big situation .

But she's only gonna do a six week program because , um , she had the tibial stress reaction but it wasn't like a full fracture . So these won't be used . But I leave extra spots down here in case somebody has like a gnarly , um , like it's like a cartilage surgery or something that requires like a really slow progression , meniscus repair , stuff like that .

So that is the overall template . Is you take the days they're practicing versus not I like to add in um four days worth of modified one event in the first week . This is all soft surfaces .

Second , uh , two weeks , so week three and week four of the phase will be mixed services , kind of some hard , some soft , and we'll take away those event spreads all the way between .

And the last two weeks she's going to get back to all her surfaces , almost all volume , and then the last thing we would do is , from here , just for a couple of weeks of like seven and eight . I tell them that they can do all skills but no greater seven reps . So let me zoom in Oop .

So at the end here she's going to do full days , full practice for everything , but no more than seven layouts , step outs , no more than seven vaults , no more than seven front and back tumbling paths each Again , just to have an upper limit of like .

Generally and honestly that's more of like a training principle in general I try to shoot for seven reps on most things . To , you know , have a good guy on workload . So any questions so far .

I've worked with that I really respect , you know they'll be the first to tell me that if you get through , like say , you're doing a new series . I remember like some girl's work when I was working on triple series and she would get to like three triple series and she was just bombing them left and right Like they weren't going well .

She was off and so her coach was like okay , let's try a couple more . They got to five . If you miss five like series in a row , or five dismounts in a row or five releases in a row , you need to go back to drills anyways . Like something fundamentally is a bit off and you have to kind of dial it back and think critically about it .

Like just doing more and more of the skill is not going to go well . So I think seven is usually like a good way for me to be like all right , let's like make five , no more than seven right , or make seven , no more than 10 attempts , right , and I think that's like a helpful cap .

So , yeah , I think it comes from a combination of , like other coaches , I've learned from my own kind of two cents around what you can get done in a 45 minute event . But yeah , so okay . So then from here , what we're going to try to do is we're going to start these first two weeks with a combination of like drills and or soft surfaces , right .

So if we think about like this is kind of a half of a coaching brain for me , but if you think about like skill progressions , you would do so on vault . You're not going to start someone in a springboard with timers , right . We're going to do five sets of drills . So like cartwheel step ins I'll zoom in .

So cargo step-ins , um , I'm a big fan of whips whips off a springboard , not the actual hard table . So a round off a whip either if you want to do it um like into a pit off a tumble track , if you want to go off a rod strip , like a softer surfaces . I'm a big fan of doing some sort of whip , um for your Chanko , um in a modified setting .

So it's not like whip over the table off the hard springboard . So a couple of steps , uh , instead of a full run round off , put the zone down and put into a uh panel mat , maybe right , or a rod strip whip or a tumble track whip , whatever you kind of want to do or what your gym has access to for equipment .

Um , so we're going to do round off whips five times and then we're going to do um snap down back handsprings on tumble track , which is just like a timer drill , and then , um , snap down layouts , so they would do cartwheel step ins for drills , then round off whips off that surface and then do a snap down back handspring on tumble track and then do a snap

down back handspring layout to their back or something like that . Like that's kind of more of a again like a coaching progression for um , your Jankos , but for her , because she had such a heavy impact to her knee , for her bone bruise , I don't want to give her hard springboard stuff right away .

So that's going to be her workout for these three days that she is on ball and then here for bars . Um , obviously , like the gingers and stuff don't really require a lot of knee impact , but the big thing is dismounts , so doubles into pit or timer , sorry so timer .

So like high layouts into the pit and then we're going to do times three dismounts into a stack with a roll . So we're not actually landing super heavy , we're going to like hit a soft eight incher and just roll into the pit and then she would then do um doubles into the soft pit .

So she does timers , timers into a pit , timers to a stack , rollout , then doubles , take the mat away and does really like almost no impact on her knee . But she's getting familiar with um , the actual dismount , flipping again and all that kind of stuff . And she's not doing it from a blindfold , which is her connection .

So you know , she's obviously going to be able to do everything else in her bar workout . She can do gingers , she can do cast handstands , she can do free hips , whatever . But in terms of her knee we just give her a bit of guidance on what she needs to do safely .

Okay , so for beam , I pretty pretty much always start people with turns because they're low impact . Um , so jumps , leaps and turns right on a floor line . So she would do all her jumps , all her leaps , all her turns . Keep in mind that at this point in her rehab she has done like some of the hardest single leg plyos possible in PT .

She's done single leg depth drops . She's done a rear foot elevated split squat jump . She's done a huge strength program . We've strength tested her to make sure she's symmetrical . So when I put her back to like single leg jumping and leaping on a floor um floor line , she's way underdosed compared to what the hardest thing she's done in pt is .

So we're not just kind of diving in blind um and then um , back handspring , step out , um stretch jump , so for a dismount or a series and then on a floor line . So I give her a bit of guidance around her like series and then on a floor line .

So I give her a bit of guidance around her like series , and then the next day is when we're going to do the same kind of warmup but then we're going to do different skills , right . So we'll do three aerials on a floor line and then her back tucks as well . So we're just having an alternate .

So that makes sure we get through all her basic skills that she competed that year in some way shape or form . So they're on softer surfaces , they're a lot less volume and they're not as hard because they're not connected .

So we would do this and this would be put over for the other workout day , boop , and then floor is usually obviously the trickiest one because of the impact itself . But I like to alternate between front and back tumbling days . So same kind of deal is three jumps , leaps and turns on the floor and then with the front tumbling stuff .

So we're going to do five front layouts on tumble track and then five front folds on tumble track . She obviously does a lot of front tumbling . She's not as much of a back tumbling person . So this day in most people would be like back twisting , back folds , back doubles , whatever . But she gets all her connections elsewhere .

So this will just be her other tumbling day . So that . And then she was doing whips to half . So round off whips on tumble track and then whip half on tumble track . Is that right there ? Whip , tumble track .

So her coach would spot her on the blind front , giant , and then she would do a jaeger , tap her hands and just land flat on her stomach . She wouldn't try to swing through because it's obviously a risk of you catch one hand , you peel and you get this like funky kind of thing .

So , yeah , if a coach can spot those releases , it's good , um , and if not , they can just do to a soft mat and just know they're going to tap their hands for a couple of weeks before they catch .

try to get them back to yeah , I try to get them back to full effort sprinting and then also , um , like the hardest single leg plyo and strength work that I can think of . That's like tolerable for them . So it's almost always some degree of like a 30 inch depth drop Cause that's like a really high force for like heavy landings .

And then single leg weighted Pogo's , single leg deer jumps . Single leg uh , split squat jumps . Um , single leg , uh , lateral bounding . And then for strength work it's like skater school or like heavy skater squats , heavy RFEs , trap bar deadlift squat . They're doing all that kind of stuff over the course of three months of rehab full .

But I think I think I tend to try to overdose people on the PT side because I have a strength brain

and then I know they're safe to go back to their gym and do stuff , versus leaving them kind of halfway and just seeing how they feel . Um , she was like a little sore with a couple of things when she started impact at the gym , but it went away within a day , so I wasn't really worried about it . Okay , yep , okay .

So for the second ones now , um , we're going to obviously take away some of the um PT stuff , so she would do this elsewhere . Um , she does come lift with us , uh , strength training , cross training . So I pretty much just gave I want to say Mike's her strength coach .

So I gave Mike , like her two day home program and said like she's fine to do everything . So she's starting lifting now on Wednesdays and Saturdays instead of PT . Um , to kind of compliment that . So here on the first week . So now we're going to start transitioning things a bit to harder surfaces . So we're going to do three . I'll zoom in three .

I'll zoom in boop . Um , we're gonna do three uh , round off , whips off a board , uh into the pit , and then we're gonna start doing a little bit of actual board work , um , so timers , um on the actual table , and then this is kind of up for debate whether people want to do it or not .

Some people can go right to flipping open into a pit and they feel really good . Other people want to go uphill to stacked resis . Right , they just want to like round off really high , whip to their back on the stack resis . I think both are fine . In her case we gave her open flips to the pit .

So she goes to the board she warms up with like some drills and she does her whips off the springboard . And then when they're doing timers or open flips , they're oftentimes not doing like super duper hard , max effort , right Like unless they're doing like a your chanko layout full , where they have to run full effort .

Most people who have done your chanko for a couple of years can kind of like float the timer and do like an open flip and not have to run a full effort . So that will be her balting workouts . And then for bars we're going to start to progress these a bit more .

So she would do dismounts into the pit , so full dismounts , and then three dismounts on a stacked mat and then she would do three connected into the pit .

Okay , so she warms up with three doubles into the pit , then she does three doubles to a stack mat , then she does take the mats away and then do another set of three , this day more so because of just the reality of coaching and like trying to get a lot of stuff done .

She has so much other crap to work on that I'd rather her do one day that has dismounts and then spend this day on like gingers and cast handstands and free ups . It's less about her need , it's more about you can only get so much done in a 45 minute um workout for bars . So that's those two days .

So she alternates back and forth and for beam , scroll down real quick . Um , same thing . We're gonna do jumps , leaps and turns , but it'll be the medium beam , so that'll be the start of every workout . And then we're gonna do hand spring layout , step out onto a stacked low beam , so low beam with panel mass side to it .

So we like to put a beam cover on , but essentially it's not the floor , it's not the high beam , it's somewhere in between . So a low beam stacked is , I think it's half for knee and half for like confidence , like getting a lot of reps under your belt to feel mentally confident , which is pretty good .

And then we'll start getting um a mix of a workout here . So she's going to start doing her gainers onto a soft or a pit , whatever she kind of feels comfortable with because she hasn't done them in a while but dismounts .

So that's like a series and a dismount day , whereas this day we'll repeat this , and then she's going to do her um , same kind of approach , um , but aerials to a stacked low beam , and then she also has to do her back tucks , right . So now she has all her skills . Um , more more volume , right . So five and five of each after three .

But now we're on a actual beam , um with impact instead of the floor line , um , but she's able to progress herself up a bit . So it's it's kind of not like I said that , not the high beam , but it's not the low beam , it's somewhere in between , or sorry , not the high beam , not the floor , she's somewhere in between . So that will be her beam workouts .

And then for floor , um , same thing and turns . We're gonna do these on the rod or the floor , whatever she wants to do , because it's it's not going to be as uh hard as the or as soft as the tumble track , and then we're going to start progressing this . So we time now we split our time up .

More basic skills go on the rod strip if you have a rod strip , you can go floor into pit and then the harder skills go on tumble track . So we're going to do her front layouts . She has a rod , so that's kind of like a harder surface than tumble track , but it's not quite the floor .

And then she will do her Rudy's to a tumble track and she will do her Rudy punch layout on a tumble track as well . So more volume , but half the skills are on a harder surface while she increases the difficulty on the other surface .

So we're kind of playing with the levers there harder skills on softer surface , easier skills on a harder surface to try to slowly get her kind of confidence back up .

And then here and then same thing whips are going to be on a rod and then she will do run off a whip half on the rod and then she will do five front double fulls on the tumble track , right , so her last pass that's the hardest obviously is the front double full , so it allows her to do some stuff on the rod for her whip half connections , get her legs

back under her , and then allows her to do her double fulls on a softer surface . And then we repeat this and voila , that's week three and four . Yeah , makes sense . Any questions on that ?

I think , like you know , if somebody doesn't have a rod strip or doesn't want to do a tumble track or like , but they're used to doing like floor into a pit or floor into a resi , I'll just have them put a sting mat down on the edge of the floor so it buffers the forces a little bit .

I think a lot of this stuff is a bit more gray art than it is hardcore science , because there's no data on like give me the exact biometric torque force of tumble track versus rod , versus tumble versus floor . So a lot of this is kind of like play with it and see how you feel the next day .

You know , do a handful of these and then progress your way forward and if you're getting sore as you do them , you know it's maybe back off or find another way . But yeah , that happens all the time Okay . Yeah , that happens all the time Okay . And then , lastly , so we're going to do all the harder surfaces with more .

So we're just going to pretty much skip the basic stuff now We'll just do three timers , times three flips and then times five upgrades . So she wants to lay it out , she wants to twist whatever . It is Pretty basic . That's just like a . That's just like a vault workout . That's not even like a PT thing . So that's just like a .

That's just like a vault workout . That's not even like a pt thing . So that's just a good old-fashioned 45 minute vault workout . And then bars um , three dismounts stacked , stacked mats and then three doubles dismounts by themselves on hard um , and then times three blindfold dismounts onto stacked .

So she's doing everything to a stack and then , if she wants to , when she feels ready , she can start doing to hard . Obviously that's quite a jump from just going dismounts to a stack all the way to blindfold doubles in the hard .

But after this program is done Excel is not cooperating with me After this program is done , she's she's not in season right now , so she's not going back to routine . She doesn't have to do blindfold doubles on hard right now in her like routine setting .

But if she wants to do a few of them to start getting herself confidence wise back up , then totally get that . So same thing no dismounts , instant repeat and that's those two and then beam . Pretty much everything is very similar . We're just working our way up to the high beam .

Three jumps , leaps and turns on high beam and then kind of see where this is going Medium or high beam and then times five , dismounts on high beam , maybe soft landings to start with that one , and then the other day is the same .

But for her , um , we have times five aerials on medium or high beam and times five back tucks Pretty straightforward Once you get the lay of the land here right . So that's kind of all her beam workout stuff . And again she's off season .

If she was in season it would go back to like connections and stuff and actual half and four routines , uh , floor on the floor and then times five . So pretty much now we're just doing like a front , you know , just to work out . So front layouts on floor and then Rudy's on a floor and then eventually five Rudy's to layout on floor .

The goal is to get everything on the floor and then , yep , same thing here . So times three , front , or whip halves to warm up and then whip half to punch , and then five double folds , you're on floor , all right , these last ones are pretty much just summer workouts . They're not even like PT programs .

That's what I would program for somebody if I was coaching them . And there you go . So that is the last week , right ? So it's it's . You can see how it's slowly increased the skill difficulty , which is force , it's increased the number of skills per event and it's increased the overall volume .

And then , lastly , like I said before , week seven we ate all this kind of stuff , but no more than seven , no more than seven layouts , step outs , um dance , all that kind of stuff . So , um , yeah , that is . That is kind of the big picture . Any questions there ?

of things are you supplementing with and what are you cautious of to make sure she's not doing too much volume with like skills and then strength work , especially if she's doing conditioning at the gym every day too ?

So there's like a warm up , a power section , a speed and agility stuff , lower body strength , upper body strength , core strength and then some conditioning at the end like cardio type wise . So that's , the big thing is that she's doing a whole body workout at champion .

She's not just hammering her legs and PT it was literally just like crushing her legs nonstop . The other thing is , a lot of the times the strength conditioning on Wednesdays and Saturdays is like what are you not getting at the gym ? So what are you not getting the gym ?

You're not getting some sort of like low volume , higher load , trap , bar deadlifting or squatting or something like that . So we try to fill in the gaps of what they're not doing . And then we also spend a lot of time with accessory work at champion to fill in her old PT stuff .

So she'll do knee extension machine , she'll do some like hip care type work , she'll do some calf work , um , and oftentimes if they're getting that at the gym it's like body weight , high volume . It's not low volume , tempo pause like 50 pound calf lowers .

So most of the stuff at champion is pretty much fill in the gaps and or whole body what they're not getting . And it tends to be um communicated that in the summer anyways , you do have to kind of pull a little bit away from the gym strength training program to get full effect of legs Right .

So we tell the girls like you know there's like six of them that come from this gym so they all kind of know that if you come to champion on Thursday , on Wednesday , on Thursday your legs might be a little , a little rough , right , and so like maybe that's not a hardcore vault day , maybe that's something you communicate with your coach .

And then Saturday they come and Sunday it's a rest day . But they all know in advance that , like you know , some of those days they come might be a little stickier in the gym .

And again , most of the coaches are great because you know they're not going to the beach and , like you know , lounging around they're like going on their off day to get an accessory type work done anyways .

And then any like suggestions for those that are a little bit younger that might have a harder time either following this or that coaches might have a harder time with them independently going and doing different skills on different like surfaces , like if the whole team's on floor and they're like over at the tumble track doing whatever they're doing and they're only

like 10 or something .

She prints this out or pulls it up and she brings it to her gym and she does it . Um , when kids are younger , it's definitely more of like coach led , and if you can have coffee with that person or meet with that person and tell them , um , an overall picture what your programs look like , they become part of it , not like the receiving end of it .

So , like I would say , anyone in a compulsory situation is trying your best to educate those coaches on why you're doing it , what you're doing it , so that if they need to change things at practice , they can right .

If they have , like one girl who has to do tumble track that's across the gym , there's other drills or things that they can do in their circuit that are modified versions of the same skills . So everybody else is doing snap down back handsprings .

Maybe this girl is just doing some sort of plyometric or progressional drill , um , or you spot them or something so that they're not on their own across the gym . Um , yeah , I would say that , and this kind of goes for like strength conditioning too . Is that like ? Oftentimes it's like coach led group type stuff , not individual programming .

So the other benefit for that , though , is that oftentimes , maybe Excel is an exception , but they're often always doing a compulsory program at that level , and so the skills are very universal , right ? So there's 13 ways to work a back handspring for different kids .

Some kids need different drills , and maybe that kid gets a spot or does a different drill at the same spot with the same equipment , but you just modify that based on what they need .

Right , like a front handspring flatback is nowhere near the force of your Chanko , so you don't have to ramp up as cautiously with those kids . An ankle sprain , they're going back to drills and a handstand flatback or a stretch jump . It's not the same as going all the way from a cartwheel step until your chain go full .

Sure , yep , and somehow we finished that exactly at 40 minutes , which I did not think was going to happen . So , um , I will try to . What can I do here ? I can try to maybe make a drop box with the template and the final program so people can download those and choose their own adventure .

If they're a PT or an AT , yeah , and all the way up to like .

This example is like a club kid , right , who's level 10 , but the same program I use for someone who's maybe a little lower level , but I literally use the exact same program for all the college D1 athletes that I work with post-op and post-surgery , the elite girls international girls that are consulting or I'm working with from afar . It's the exact same thing .

I'm just trying to communicate , like how do we make sure we tailor this for what you need in your time of season to get back to them ?