A sample advanced sport specific workout made for one of our gymnasts, Makenzie (Poe). As an athlete develops through a strength & conditioning program, their work should continue to become more personalized and more specific to the athlete's goals, continued progress, and most importantly continue to transfer to their sport as advanced performance.

A downside in many programs across the country is their One-Size-Fits-All approach to Strength & Conditioning programs. This does a disservice to most athletes:
* Forces beginners to train in a more advanced program than they're ready (risking injury at worst, or making long term progress slower at best)
* Does not give advanced athletes the more intense or individually specific training they need to continue improving (it is easier to improve your first year of training than your third or fourth, for example)
* Does not account for different skills in their sport
* Does not account for different body types and builds (which during the growth spurt years of middle and high school, is not just about different athletes but can be a concern for ONE athlete over time)

The solution - use sport specific needs to outline your athletes' programs, and then dive into custom personalizations. If you want to do it right, do this for EVERY ATHLETE. That is EXACTLY what champions do.

Gymnastics:
* One of the most explosive burst sports, lasting from a few seconds (vault) to 90 seconds (high level balance beam & floor routines)
* High emphasis on lower body power for jumping skills and upper body strength for bars, flips, and handstands
* Upper body and lower body strength for movement AND lines (such as arms straight during tucks and legs locked out & together during bars)
* Ability to stabilize and protect all joints through explosive movements in all directions, especially during high velocity falls
* Strong core to keep skills tight and proficient
* Emphasis on injury prevention due to explosive movements, falls, high impact, and long practices (frequently over 20 hours per week for years on end)

🔥🔥🔥Interested in having our professional coaching staff create an individualized, sport-specific, goal-specific plan just for you? Send us a message at this link and we promise to reply back within 24 hours! http://www.vikingperformancetraining....

Coach Jerry Handley - M.S. Exercise Physiology, M.S. Athletic Coaching Education, CSCS, SCCC, USAW 1, USAPL State Certified Judge. Division 1 Strength Coach 10+ years, University Professor 12+ years.

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