Journal of Strength and Conditioning Research, 1994, 8(2), 95-102

1994 National Strength & Conditioning Association

Strength Exercises Specific to Gymnastics:

A Case Study
Donald A. Chu
Ather Sports, Castro Valley, California 94546.
Reference Data
Chu, D.A. Strength exercises specific to gymnastics.
Strength and Cond. Res. 8(2):95-102. 1994.

J.

ABSTRACT
The purpose of this case study was to demonstrate the effect
of a maximal strength training program for an elite gymnast
whose body was still developing, but who needed to compete
on the world class stage. A periodization schedule was followed to prevent overtraining. A cross-section of exercises
was used, including core exercises as well as specific exercises
designed to meet the needs of an elite gymnast. The program
was designed for a 15-year-old. It maximized the strength
capabilities of a young athlete while also allowing for
deficiencies endemic to a male of that age. Olympic lifts
were taught successfully, and the ultimate goal of a national
championship was realized.

Key Words: elite, gymnast, junior, overtraining, periodization

Introduction
Training for competition in gymnastics is extremely
demanding. Skill training alone will not yield the desired results. With international competition beginning
at such a young age, coaches and athletes have often
questioned whether strength training should be part
of a gymnast's training program. If so, are there certain
elements of strength training that would not be appropriate for a younger athlete? In the case of a young
world class gymnast who has not yet reached his potential, strength training becomes the only tool left in
gaining a competitive advantage.
The following case study examines the introduction
of a strength training program into the conditioning regimen of a young elite gymnast. The program design took
into consideration the effects of fairly strenuous exercise
on a young athlete's body. Becausethe subject was young
and still developing, the training program was individualized to allow for deficiencies and prevent injury.

Methods
Tim Dalrymple, a 15-year-old Class II gymnast, was
the 1992Junior Olympic National Champion in the all-

around. His individual finishes included a first in the

parallel bars and a third in the high bar. His year has
been a sterling example of classic training in gymnastics and additional or supplementary strength training.
This 5'5" 135-pounder with 4.52% body fat (Parizkova formula) began a 12-month macrocycle following
a performance at the 1991 Nationals that was hampered by an injury to the pectoralis major sustained in
a training session. Disappointed, but determined to
come back and demonstrate his ability, he followed an
almost ideal training program leading into the 1992
Nationals.
As a result of his effectiveness, he competed in
the Junior Pan American Games in September 1992 in
Brazil. His program during the year, particularly this
latest training cycle, included several exercises that are
specific to gymnastics. Many of them are now incorporated into his preparation for these games.
Leading into the training, Tim had 1 year and 6
months experience in our conditioning programs. He
was skilled in the basics of Olympic lifting, plyometries, and functional exercises that we employ in this
type of program. He had been a nationally ranked
junior in gymnastics for several years prior to his injury, and thus had a well-developed competitive spirit.
Together he and I organized his competition year so
we could develop goals and performance expectations.
The training cycles presented in this article are generally accurate workout schedules. There were occasional variations due to illness, commute problems, or
coaches' perceptions of timing for certain exercises.
Each of the 6 tables in this article represents a
microcycle with specific goals and outcomes. Also included are training notes on Tim's attitude toward
meet competition. He worked out two to three times
a week. Coupled with daily workouts in the gym, this
is a heavy burden for any youngster to bear. Keep in
mind that Tim was home-schooled that year to facilitate his training. Following is the program that
evolved:
Tim then faced a mesocycle of approximately 4
months in preparation for the Junior Pan Am Games
in Brazil. His training included exercise volumes and
intensities compatible with strength/hypertrophy development according to the research available (1). This
included four sets of five repetitions for the majority
95

96

Chu
Table 1
Base or Preparatory Cycle

Duration: 4 wks I Sept. 1991

Intensity: 60-70% projected I-RM
Recovery: >I min between sets
Warm-up: general (StairMaster 12 min/upper body
Core exercises
__
xl2 __
xl2
Squat
__
xl2 __
xl2
Pullovers (barbell)
__
xl2 __
xl2
Calf raises
__
xl2 __
xl2
Split squat
Special exercises
Rotator cuff series
External rotation
Internal rotation
Back hyperextension
Chinnies*
Abdominal crunches
Wrist circuit
Flexion
Extension
Ulnar deviation
Radial deviation

Action: Athlete isometrically contracts back/ extension musculature and moves arms to 120 flexion.

exer. 8 min)
__
__
__
__

xl2
xl2
xl2
xl2

__
__
__
__
__

xl2
xl2
x20
x20
x20

__
__
__
__
__

xl2
xl2
xl5
x20
x20

__
__
__
__
__

xl2
xl2
x!O
x20
x20

__
__
__
__

xJO
xJO
x!O
xJO

__
__
__
__

xJO
xJO
xJO
x!O

__
__
__
__

x!O
x!O
x!O
x!O

Goal: Physical adaptation to physical training; the expected outcome of this cycle is increased local muscular endurance and increased tensile strength of large and small muscle groups
Training notes: California state testing for compulsory moves September 22-23; gymnast will train through this competition
*As described by Mcfarlane (3).

of his core lifts. Specific strength or special exercises

were also worked at either 3 x 8 or 4 x 5 volumes. His
frequency of strength training, twice a week, had to
be compatible with his gymnastic training and time
constraints. His recovery between sets was within 2 to
3 minutes.
Many of the moves in gymnastics are difficult to
categorize in terms of normal strength training exercises. Therefore the cable pulley systems used in many
gyms and weight rooms can be effective in gymnastics.
These exercises are named after the specific moves they
are intended to enhance. The following five exercises
are part of the strength-specific package designed for
and used by Tim Dalrymple:
1. Maltese Cross Cable Pull
Start position: Using a Saf-T-Gym glute-ham machine,
athlete assumes a prone position with shoulders extended.
Action: Athlete isometrically contracts back/ extension musculature and then moves the arms to past
parallel with the ground.
2. Plange Cable Pull
Start position: Same position as above, with shoulders
at 90 flexion.

3. Olympic Cross Cable Pull

Start position: Athlete faces one side of the cable crossover unit with one arm forward and the other arm
facing backward.
Action: Athlete pulls both arms simultaneously
downward to his body, returning to the start position
while slowly maintaining strong eccentric contraction.
4. Iron Cross Cable Pull
Start position: Athlete stands in line with the cable
crossover unit, with arms out to the side and level with
the shoulder.
Action: Both arms are adducted simultaneously
down to the athlete's sides. Return to the start position
slowly, maintaining strong eccentric contraction.
5. Back-Uprise Cable Pull
Start position: Athlete lies prone on the glute-ham machine with hands together, palms facing each other, or
wrists crossed (in this case cables are also crossed).
Action: Both arms are horizontally abducted until
they are level with the body.
Stabilization of the shoulder girdle is vitally important, not only for enhanced performance but for
injury prevention as well. The following are excellent
ways of developing the musculature that supports the
shoulder joint and scapular areas:
1. StairMaster Training on the Hands
Start position: A box 18 in. high supports the feet. The
athlete is in a push-up position with both hands on
the pedals of the StairMaster, which is set in the manual
mode at the lowest level.
Action: Athlete moves hands in sychronicity with
the pedals, in short "step" strokes, and continues this
exercise for 5 to 8 minutes.
2. Slide Board Stabilization Exercises
These exercises employed a Urn-glide slide board with
bumpers set 30 to 36 in. apart.
(a) Inverted eccentric slide
Start position: Athlete assumes a handstand on
the slide board.
Action: Arms are moved simultaneously out to
the side, to the bumper, then back to the start position
while maintaining elbow extension and handstand.
(b) Olympic cross slide
Start position: Athlete assumes a handstand on
the slide board.
Action: Athlete slides one arm forward and the
other backward, returning to the start position, then
continuing by alternating arms while maintaining elbow extension and handstand.

Exercises

Specific to Gymnastics

97

Table 2
Basic Strength Cycle
Duration: 4 wks I October 1991
Intensity: 70-85% projected 1-RM
Recovery: 1-2 min
Warm up: general
Core exercises
__
Front squat
__
Upright row
__
Incline bench press
__
Lunge
Special exercises
__
Overhead squat
__
Lunge to push press
(w/dumbbells)
3 bounce clean*
__
24" hurdle hops
__
Frog jumps
__
Medicine ball pushups
__
6" handstand depth jumps __
18" lateral hop-over barrier __
Specific exercises
__
Iron cross w/pulleys

x8
x8
x8
x6

__
__
__
__

x5
x5
x5
x6

x8
x8

__
__

x8
x8

x
x
x
x
x
x

__
__
__
__
__
__

x
x
x
x
x
x

3
6
IO
10
IO
IO

x IO __

__
__
__
__

x5
x5
x5
x6

3 __
6 __
IO
IO
IO
IO

x6
x6

x IO __

__
__
__

x5
x5
x5

x IO

Goal: To develop meaningful strength gains in large muscle lifts; increase ballisticreactive capability of lower extremities and introduce plyometrics to upper extremities
Training notes: Regional testing Oct. 13-14, 1991; overall approach is to train
through this competition as well
*Exercise contributed by Al Vermeil of Vermeil's Sports & Fitness (personal communication, 1992).

(c) Maltese cross slide

Start position: A push-up position
is maintained using either an 18-in.
box or a partner to support the feet;
elbows are extended.
Action: Athlete slides arms apart,
to the bumper, and back together
while maintaining elbow extension.
( d) "L" sit slide
Start position: An "L" position is
maintained with arms at the sides and
palms on the slide board. The feet are
supported by either a 6-in. box or a
partner.
Action: Athlete slides hands laterally out to the bumpers and adducts
arms forcefully to return to the start
position.

Table 3
Advanced Strength Cycle

Duration: 6 wks/Nov.-Dec. 15, 1991

Intensity: 80-90% of I-RM
Recovery: 2-3 min
Warm-up: general
Core exercises
__
Front squat to push press __
x5
Inverted leg press
__
x 6 __
High pulls (clean grip) __
x 6 __
Stiff knee cleans
__
x 5 __
Special exercises
__
x5
__
Dumbbell snatch
CMC shuttle jumps
-x 25 -__
x 10 __
24" depth jumps
10-lb medicine ball
__
x 15 __
Power drops
__
x 15 __
Pullover throw
__
x max __
One-arm pullup
__
x max __
"L" sit pullup
Specific exercises
Inverted cross w/pulleys __

x 10 __

x5
x6
x6
x5

__
__
__

x5 __
x6 __
x6 __

x.5

__

x5

x 25 -x 10

x 25 --

x
x
x
x

15 __
15 __
max
max

x 15
x 15

x IO __

x 10

x5
x6
x6

x 25

Goal: Develop ballistic lifting techniques, stressing fundamentals; increase upper

and lower extremity plyometric training
Training notes: National testing, Nov. 10-11, 1991; activerest/taper 5 days prior
to Nov. 10; this results in missing one workout

98 Chu

Maltese cross, start.

Plange pull, end.

Olympic cross, start.

Maltese cross, end.

Plange pull, start.

Olympic cross, end.

Exercises Specific to Gymnastics

Back uprise, end.

Iron cross, start.

StairMaster training.

Iron cross, end.

Inverted
eccentric
slide.

Back uprise, start.

99

100 Chu

A typical workout will always include the core

lifts. The shoulder stabilization exercises may be used
as warm-up or as part of the workout. Any or all of
the strength specific exercises may be included in each
training session.

Results
Many gymnasts rely solely on skill development. In
the case of world class competition, however, skill
training is not enough. To succeed, an elite athlete
needs to build strength as well.
Two major issues need to be addressed when
building strength in an elite gymnast: age and time.
Since gymnasts tend to reach such a high level of competition at a younger age than competitive athletes in
other sports, their bodies are taxed much more intensely. Thus the challenge is to build strength on a
young body in ways that won't be detrimental to normal growth.
Concerning the second issue, time, a young athlete
at this level has already surrendered much of his time
to becoming the best gymnast he can be, and his skill
coach certainly does not want to give up any more
time than is absolutely necessary to strength training.
Under these constraints, the most logical answer
for Tim was to design a strength training program that
had practical applications to gymnastics. Tim was not
removed from his environment and placed into a
strength training program, as is often done in other
countries. Instead, a program was designed to meet
every aspect of his training needs, from physiological
capabilities to time limitations. The program challenged him in new ways and made him a better gymnast. His squat strength improved from 135 to 185 lbs,
and his power clean from 95 to 135 lbs.
We also found that designing a strength training
program that simulated certain moves in gymnastics
was a great barometer for Tim's progress. Creating an
iron cross exercise, named after the gymnastics exercise
it simulates, allowed us to gauge whether Tim would
be able to perform the actual iron cross in competition.
At first he could not perform this difficult gymnastics
move, but by the end of the season he was able to use
it in competition.
Practicality seems to be the buzzword for training
at an elite level. Given the time constraints, a training
program has to build an athlete to his maximum potential with the most sport-specific exercises. Real success
in designing programs for individual athletes comes
from matching their strength needs with their capabilities.

Discussion
Every strength coach who works with elite athletes is
aware of the tremendous responsibility he or she takes
on when developing the programs for the athletes.

Table 4
Maximum Strength Cycle
Duration: 6 wks/Dec. 15, 1991-Jan. 1992
Intensity: varying 70-100% of I-RM
Recovery: 2-3 min
Warm-up: general- 8-10 min on StairMaster w/hands
for shoulder stabilization
Core exercises
Squat (periodization scheme for 2 x/wk, 6-wk cycle)*
Clean shrug
__
x 5 __
x 5 __
Split squat
__
x 8 __
x 8 __
Triceps press
__
x 8 __
x 8 __
Split jerk
__
x 3 __
x3 __
Special exercises
Plyometric abdominal
Leg throw
-__
V-ups
__
Leg roll up
Back hyperextension
__
Parallel
Pulse at parallel
__
Past parallel
__
Depth jumps (ti-wk program)
Wk 1 @ 24-in. Ht. __
Wk 2 @ 30-in. Ht. __
Wk 3 @ 36-in. Ht. __
Wk 4 @ 42-in. Ht. __
Wk 5 @ 42-in. Ht. __
Wk 6 @ 48-in. Ht. __

x
x
x
x

5
8
8
3

x 25 -x20 __
x 15 __

x 25 -x20 __
x 15 __

x 25
x20
x 15

__
x 10 __
x 10 __

xlO __
xlO __
xlO __

xlO
xlO
xlO

xlO
x8
x8
x6
x4
x3

__
__

x!O
x8

__

x4

xlQ

x
x
x
x
x
x

10
8
8
6
4
3

__
__
__
__
__
__

Specific exercises: none for this cycle

Goal: Maximum strength/power development in lower extremities
and trunk areas
Training notes: Club meet in lst and 4th weeks of January; philosophy is to train through these competitions since there is little to
be gained other than team success on a local level; projected 1RM squat prior to this cycle was 193 lbs; actual score reached was
225 lbs
*6-wk scheme for squatting, courtesy of Kim Goss, U.S. Air Force
Academy (personal communication, 1992).

Our situation was no different. Even though Tim had

previously trained under my programs for 2-1 /2 years,
and has been nationally ranked for almost as long as
he has been in gymnastics, 1992 was the year he was
most able to follow the program completely. Consequently, he was able to tolerate harder and longer skill
training workouts at Top Flite Gymnastics (Fremont,
CA) under the tutelage of his coach, Greg Corsiglia.
At 15-1 /2 years of age, there were many things
to consider. Teaching a young athlete Olympic lifts
is often criticized. The choices of exercise had to be
balanced between general muscular development and
the desire to develop specific strength for specific
moves.

Exercises Specific to Gymnastics

Table 5
Transition to Power Cycle

Duration: 6 wks I Feb.-March 15, 1992

Intensity: 80-100% of 1-RM
Recovery: 2-3 min between core lifts, 1-2 min between other exercises
Warm-up: specific complex: (all exercises done w/two 18" boxes) resistance is
body weight only
__
x lO __
x 10
Inverted pushup
__
xlQ
__
xlO
Incline pushup
__
x lQ __
x 10
Leg roll up
__
x lQ __
x 10
Triceps "pops"
Triceps dips in pike position __
x 10 ___ x 10
___ x 2-3 min
Isometric prone press w/round back
Core exercises
x3 __
x3 __
x3
__
x5 __
Hang clean
__ xs __ x5 __ xs __ x5
Jerk press
__
x8 __
x8 __
x8
Good morning
Special exercises
x6 __
__
x6 __
x6
Biceps pull-down
__
x6
__
x6
__
x6
Lat pull-down
Specific exercises
__
x5 __
x5 __
x5
Iron cross cable pull
__ xs __ xs __ x5
Plange cable pull
x5 __ xs __
x5
Olympic cross cable pull __
__
x5 __
x5 __
x5
Maltese cross cable pull
__
x5 __
x5 __ xs
Back uprise cable pull
Goal: Develop confidence in warm-up routine specific to gymnastics w/body weight
for resistance; use ballistic core lifts to general total body effort to complete exercise,
and specific cable exercises to develop eccentric strength in functional move-

Olympic cross slide.

ment patterns

Training notes: All-stars competition in 1st and 3rd weeks of February; one workout
missed in 3rd week prior to meet

Maltese cross slide, start/ end.

Maltese cross slide, midway.

101

102 Chu
Table 6
Preparationfor Championship Season
Duration: 6 wks I March 15 - May 1, 1992
Intensity: 85-100% projected 1-RM
Recovery: 3 min between sets
Warm-up: specific complex (see Table 5)
Core exercises
Squat 4 wks __
x 3 __
x 3 __
High pulls __
x 3 __
x 3 __
Push press __
x 3 __
x 3 __
Special exercises:
Incline slide
Olympic slide
Inverted slide
"L" sit slide

slide board series

__
x 10 __
__
x 10 __
__
x 10 __
__
x 10 __

x
x
x
x

x 3; 2 wks __
x 3; 2 wks __
x 3; 2 wks __

x 2 __
x 2 __
x 2 __

x2
x2
x2

10
10
10
10

Specific exercises: select 3 from Table 5

Goal: Maintain strength/power to allow athlete to intensify gymnastics workouts
w/o overtraining; taper to peak levels of performance capability; Last workout w/
weights was 6 days prior to nationals and consisted of core exercises only
Training note: Junior Olympic Nationals held in Austin, Texas, May 10, 1992;
result: National All-Around Champion, Class II

"L" sit slide.

The lack of lower extremity plyometrics was based

on the observation that virtually every move from the
floor in gymnastics uses the stretch-shortening cycle,
leaving lower extremity plyometrics at the risk of becoming redundant. In view of this, we felt that upper
extremity plyometrics would be essential for the development of power in Tim's movements, utilizing the
upper extremities for propulsion, an area that was
underdeveloped due to his age and physical maturity level.
Given all of these considerations, we followed the
basic principles of periodization with specific goal
achievement at the end of each microcycle. The ultimate goal was to be in the "training window" described by Sands (4), that is, training that is effective
and avoids injury from overtraining. Standard and

complex training were integrated throughout the year

to provide variety and stimulate adaptation. The result
was the ultimate achievement-a national championship!

References
1. Fleck, S., and W. Kraemer. Designing Resistance Training
Programs. Champaign, IL: Human Kinetics, 1987. pp.
47-83.
2. McClellan, T., M. Finamore, R. Wenner, and S. Barclay.
The Iron Cross. NSCA Journal 13(6):6. 1991.
3. Mcfarlane, B. Circuit Training Presentation. NSCA National Convention, Denver, 1990.
4. Sands, W. Monitoring the elite female gymnast. NSCA
Journal 13(4):66. 1991.