SYN Gymnastics Programmes

If you think you are “inbetween” levels, it is always better to select the lower level & widen your foundation first. Balancing your abilities will ensure consistent progress!

Changing programme formats can be done easily at anytime.

What does group coaching include?

What does individual coaching include?

LEVEL 1 PROGRAMMES

(All Include specific daily mobility planning).

Choose a programme that suits your schedule (change anytime):

“SUPPLEMENT” – 5 x 10-15 minutes

“PULL-UPS FOR DAYS” – 2 x 45 minutes

“FOUNDATIONS” – 3 x 40 minutes

"COMPREHENSIVE" - 3 x 60 minutes

Level 1 athletes are focused solely on developing Strict Pull-Ups, Push-Ups, L-sits & Handstands. The goal of Level 1 is to build athletes to a quality level of strength with the basics before harder skills are introduced.

Pre requisites for Starting Level 1:

> Hang from the pull-up bar for 20s

SUPPLEMENT

PULL-UPS FOR DAYS

FOUNDATIONS

COMPREHENSIVE

LEVEL 2 PROGRAMMES

(All include specific daily Mobility planning)

Choose a programme that suits your time schedule (change at anytime):

“SUPPLEMENT” – 5 x 10-15 minutes

“BRIDGE” – 2 x 45 minutes

“ELEMENTS” – 3 x 40 minutes

"COMPREHENSIVE" - 3 x 60 minutes

Level 2 Athletes will be breaking down basic positions of the Ring & Bar Muscle-Up and harder strength skills such as Ring Dips, Handstand Push Ups & Chest-to-Bar Pull-Ups begin to be developed.

Level 2 is predominately focused on continuing to build a large reserve of strength with Pull-Ups & Dips for a smooth ride at Level 3.

Basics from Level 1 will be reinforced at this level.

Pre requisites for Starting Level 2:

> Strict, Dead Hang Pull-Ups x 5

> Toes-to-Bar x 5

> 30s “Nose & Toes” Wall Handstand

> 15 Push-Ups

> Parallette L-Sit x 10s

SUPPLEMENT

BRIDGE

ELEMENTS

COMPREHENSIVE

SUPPLEMENT

FOCUS

ARES

COMPREHENSIVE

LEVEL 3 PROGRAMMES

(All include specific daily Mobility planning)

Choose a programme that suits your time schedule (change at anytime):

“SUPPLEMENT” – 5 x 10-15 minutes

“FOCUS” – 2 x 45 minutes

“ARES” – 3 x 40 minutes

"COMPREHENSIVE" - 3 x 60 minutes

At Level 3, the priorities are Bar Muscle-Up development, Legless Rope Climbs, Strict Ring Muscle-Up strength, and Strict Handstand Push Up quality.

Athletes will be working towards linking 3 of each Muscle-Up, and continuing to progress Strict Pull-Ups to at least 15 reps before moving onto the harder skill training at Level 4.

Basics from Level 1 & Level 2 will be reinforced at this level.

Pre requisites for Starting Level 3:

> Strict, Dead Hang Pull-Ups x 10

> Supinated Chest-to-Bar Hold x 30s

> Toes-to-Bar x 15

> Strict Handstand Push Up x 5

> Ring Dip Hold (Bottom) x 30s

> False Grip Hang (Rings) x 20s

SKILLS

LEVEL 4 PROGRAMMES

All Programmes Include (Optional) 5:00 Daily Flexibility Work

“SKILLS” – 5 x 15 minutes

Level 4 is the “sport specific” Level of SYN Gymnastics.

Athletes that have demonstrated quality pre requisite levels of strength will be taking on specific skill training for Kipping Ring Muscle-Ups, Kipping Ring Dips, Bar Muscle-Ups, Handstand Walking, Chest-to-Bar Butterfly, & Freestanding Handstands.

Basics strength from Level 1, 2 & 3 will be reinforced at this level.

Pre requisites for Level 4:

> Strict, Dead Hang Pull-Ups x 15

> 10ft L-SIT Rope Climb x 1

> Strict Handstand Push Ups x 12

> (Perfect) Ring Support Hold x 30s

> Nose & Toes Wall Handstand x 60s

> Strict, Dead Hang Ring Muscle-Up x 3

> Bar Muscle-Up x 3

> Paralette L-SIT x 35s

SKILLS