To increase muscular gains/strength, one must adapt muscles to tensions previously not experienced. This is known as Progressive overload.
Ways to incorporate progressive overload in strength training routines are increasing sets/resistance/reps/volume or decreasing rest.
Gymnastics Skills Warm-Up
4 Rounds of:
Interval 1 – False Grip Static Hang x 30-60 seconds
Interval 2 – Scap Pull-Ups on Rings (False Grip or natural grip) x 10 reps
Interval 3 – Full Support Hold (on low rings) x 20-40 seconds
Interval 4 – Ring Dips or band assisted ring dips x 4-8 reps
5 Rounds of:
5 Deadlift (225/165#)
15 Box Jumps (24/20″)
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