Frequently Asked Questions

What does A, B, C, D mean?

These are the divided up sections seperating the strength / power components for Olympic lifts, Gymnastic, metabolic and accessory work

How long is the rest between A, B, C, D?

Rest should generally be 5-7 mins. This will give you time to recover and begin setting up for the next part.

Can I seperate the sections through out the day?

Yes you can, but the program is designed to be 1-1.5hours of training session.

What is the progam designed for?

The program designed for all around conditioning, to strengthen and master the basics of gymnastics, improve on Olympic lifts and a metabolic conditioning. From the general population to those looking to compete in crossfit.

How long does the cycle last?

Each cycle varies, from 4, 8, 14 weeks Depending on the time of year. Cycling through speed, strength, hypertrophy, endurance. The cycles are based from Post Season, Pre season and In Season with the Crossfit Open/Regional/Games in mind.

What is recommended time between sets?

Unless stated specifically rest up to 2-5 minutes between sets for big exercises such as squats, dead lifts, Shoulder press, etc. 1-2 minutes between sets for the Bodyweight movements.

What Strength Program are you using?

Each cycle will have it's own personal configuration. I am familiar with programs: Strarting strength, Texas Method, Conguate method for barbell lifts, and I will be using a Competitive gymnastics strength conditioning program.

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