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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?
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
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
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” – 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
