The Olympian Workout to Build Strength

January 27, 2010 by  
Filed under The Fitness Bug


Gymnasts to be specific.

Every time I watch the Olympic games every four years, I am always truly inspired by the level of strength that the gymnast men (and women) have once they mount the Olympic rings and do the business. Perhaps that could be a reason why I have become such a fan of body weight exercises, as I know that is what those gymnasts concentrate on more than anything else. For some gymnasts, they don’t include resistance training at all when developing there muscles.

Although we may be  inspired by them, we must not forget that what we see them do at the Olympic games is the end result of blood sweat and tears (and years) of training specific muscle groups to get into the position they are in.

Now none of us are going to become gymnasts anytime soon, but the workout routine than I’m going to share with you will allow you to train like one and yield results just like they do.

– A Combination of body-weight exercises (with some resistance)

– This workout is sweet on the time factor to, running at 40-45 minutes max.

The Plan

  • 4 weeks
  • 3 workout routines
  • Alternated each session
  • A day rest between each session

Note: That when the reps decrease, increase the weight.

Workout  no.1

Step 1

  • Chinups
  • Dips

Week     Sets     Reps     Rest
1            4          8           120 Seconds
2            4          6           120 Seconds
3            4          4           120 Seconds
4            4          8           120 Seconds

Step 2

  • T Pushup and Inverted Rows

Sets     Reps             Rest
4          Till failure    120 seconds

Workout no.2

Rest 60 seconds after each set
3 sets of 10 reps for each

Step 1

  • Bulgarian Split Squat
  • Step-ups

Step 2

  • Hanging Leg Raise or Incline Reverse Crunch

Step 3

  • Swiss-ball plank

Workout no.3

Alternate the exercises
But this time you can keep the rest periods as long as you wish

  • Weeks 1 and 3: Do as many sets of 5 repetitions of each exercise as you can in 20 minutes.
  • Week 2: Do 30 reps of each exercise in as few sets as possible.
  • Week 4: Do 45 reps of each exercise in as few sets as possible.

Step 1

  • Chin-ups
  • Dips

Step 2

  • Push-ups
  • Inverted Rows

And that’s your Olympian/ Gymnast workout

And just to remind you all. The Unique Body-weight Exercises ebook that I said I would share with you is soon on it’s way to completion. In the mean time give this workout routine a try.

See you in the comments.

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