The document outlines a 12-week weight training program for male and female gymnasts aged 14-19. It includes separate training plans for males and females, with a focus on increasing muscle power and endurance for specific gymnastic moves. The programs include warm-up, conditioning exercises targeting areas like handstands and shoulders, and cool-down. Progress is evaluated every 4 weeks, allowing adjustments based on improvements. Safety guidelines are also provided to minimize injury risks while weight training.

1. 13209582 Wong Hiu Tung
13200763 Tse Man Ho
13200852 Luk Long Hei

2. Outline

 Introduction
 Male training program
 Female training program
 Safety
 Reference

3. Introduction

In order to become a good gymnast, it is better for them to
start training when they were young and which includes
stretching and weight training. In this PowerPoint, our
group emphasizes the latter part- weight training. And we
set the training target as 14-19 aged beginners of weight
training.
We set a program for men and women respectively and the
training purposes are:
 increase the power of major muscles used for specific
gymnastics actions
 increase the endurance of used muscles for specific
gymnastics actions

4. 
Male training program

5. Training Target

Male beginner of weight training(around 14-19 years
old)
 know different skills in gymnastics
 major in playing Artistic gymnastic

6. Training outcome

 Enable students to improve their power to develop
and maintain
 for some movements
 Handstand, right angle support,
straddle support, etc
 Improve flexibility
 Improve endurance in gymnastic exercise
 Improve discipline and self motivation in training

7. Progress in one weight
training session

 Warm up
warm up exercise
 statistic stretching
 Main training program
 Cool down exercise
 The duration of one weight training session is 1 hour

8. Evaluation

 Assessment between 1 month
find out the improvements in the
training
modifying the training level according
to their improvements
 The training will be held 12 weeks

9. Warm up

 Warm up exercise (around 5-7 mins)
 some slight body movement involve the
major muscles in the body
 e.g jogging, skipping
 Static stretching (around 10 mins)
 statistic stretching to stretch the body
to increase flexibility
 prevent injury

10. 
 To improve the performances in three differences
movements in gymnastics, a series of weight training
can be done
 Focuses on this three movements
 handstand, right-angle support,
shoulder stand
 The weight training session will be organized in gym
room
Conditioning

11. Conditioning

 For handstand, the training program can be
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Lateral
rise
(reps)
5 5 5 5 10 10 10 10 15 15 15 15
Lbs 10 10 10 10 15 15 15 15 20 20 20 20
Triceps
7 7 7 7 10 10 10 10 15 15 15 15
curl
(reps)
Lbs 40 40 40 40 50 50 50 50 55 55 55 55
Chin Up
5 5 5 5 5 8 8 8 8 10 10 10
(reps)
Support
(Lbs)
45 45 45 45 45 40 40 40 40 40 40 40

12. Conditioning

 For right-angle support, the training program can be
Week 1 Week 2 Week 3 Week 4 Week
5
Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Push up
(times)
10 10 10 10 15 15 15 20 20 20 25 25
Sets 3 3 3 3 4 4 4 4 4 4 5 5
Sit up
(times)
10 10 10 15 15 15 20 20 20 20 20 20
Sets 3 3 4 4 4 4 5 5 5 5 6 6
Triceps
curl
(reps)
7 7 7 7 10 10 10 10 15 15 15 15
Lbs 40 40 40 40 50 50 50 50 55 55 55 55

13. Conditioning

 For shoulder stand, the training program can be
Week
1
Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week
10
Week
11
Week
12
Butterfly
(reps)
5 5 5 5 10 10 10 10 15 15 15 15
Lbs 5 5 5 5 10 10 10 10 12.5 12.5 12.5 12.5
Plank
10 10 10 10 20 20 20 20 30 30 30 30
(time/s)
Sets 3 3 3 3 4 4 4 4 5 5 5 5
Arm rise
(reps)
5 5 5 5 5 8 8 8 8 10 10 10
Lbs 7.5 7.5 7.5 7.5 7.5 10 10 10 10 12.5 12.5 12.5

14. Cool down

 Stretching after the weight training (5-7 mins)
 Allow the body to cool down and remove the lactic
acid from the body

15. Evaluation

 In week 4 and 8, we will asset the training outcome
of the students
by comparing with the progress list
 seeing the performances in the
gymnastic lesson
 If students cant stick to the progress, we will modify
the list by lowing the difficulties of the weight
training

16. Female training program

17. Training Plan: Outline
14-19 years old Females

18. 14-19 years old Females

19. For beginners
Warm up
and cool down
• To increase the range of motion for a given joint or set of
joints.(flexibility)
• To prevent injury
• Dynamic warmup:
14-19 years old Females
Jogging/ skipping about 5-7minutes
(might do): Cardiovascular games (E.g. Catching people)
(Remind Safety)
• Stretching (10 mins)
Normal and specific stretching of gymnasts
• Cool down:
Stretching after the weight training (10mins)
To allow body to remove the lactic acid and
keep the flexibility of muscles

20. 2. Conditioning
14-19 years old Females
I’m going to explain the training by biomechanical analysis.

21. 2. Conditioning
Handstand
biomechanical analysis
14-19 years old Females

22. 2. Conditioning
Cartwheel
biomechanical analysis
14-19 years old Females
Shoulder press

23. 2. The overview of training program 14-19 years old Females
Week 1-4
Rest between
each Set :
Adaptation Training
Free weight training mix weight training
60 seconds
Week 4-8
Rest between
each Set :
Free weight training mix weight training
30-60 seconds (determinded by assessment)
Week 8-12
Rest between
each Set :
Weight training mainly
30 seconds

24. 2. How to use the training program
14-19 years old Females
• Do 2 times per week
• 10 seconds rest between each step
• To encourage gymnasts when they are working
• Coach can change the repetitions even sets, it based on
the degree of their fatigue muscle
• In Week 5-8, coach can decide to do knee push-up
(triceps) or push-up (triceps) up to their ability.
And as same as Triceps curl and push-up (triceps)
• After the evaluation, the stronger one can follow the
later week program directly.
• To follow the safety rules!

25. 2. The training program (Week 1-4)
Steps Week 1 Week 2 Week 3 Week 4
Arm raise(reps) 8 8 8 10
Lbs 8 per hand 8 per hand 8 per hand 10 per hand
Plank(Times/s) 30 30 45 45
Sit-Up(reps) 15 15 20 20
Push-up(reps) 10 10 15 15
Donkey kick(reps) 10 per feet 10 per feet 12 per feet 12 per feet
Push-up and rotation(reps) 10 10 15 15
Knee Push-ups(Triceps)(reps) 20 20 25 25
Cross crunch (reps) 10 per side 10 per side 10 per side 12 per side
Rotate wrist with dumbbell(reps) 10 rounds 10 rounds 12 rounds 12 rounds
Lbs 5 per hand 5 per hand 5 per hand 5 per hand
Side plank(Times/s) 30 30 30 45
The other side plank(Times/s) 30 30 30 45
Sets 2 2 2 2

26. 2. The training program (Week 5-8)
Steps Week 5 Week 6 Week 7 Week 8
Arm raise(reps) 10 10 10 10
Lbs 10 per
hand
10 per
hand
12 per
hand
12 per
hand
Plank(Times/s) 45 60 60 60
Sit-Up(reps) 25 25 30 30
Push-up and walk(reps) 10 10 15 15
Donkey kick(reps) 15 per feet 15 per feet 18 per feet 18 per feet
Push-up and rotation(reps) 20 20 25 25
Knee Push-up (Triceps) (reps) 30 30 35 35
Or Push-up (Triceps) (reps) 5 5 8 8
Cross crunch (reps) 12 per
side
12 per
side
15 per
side
15 per side
Rotate wrist with dumbbell(reps) 10 rounds 10 rounds 12 rounds 12 rounds
Lbs 8 per
hand
8 per
hand
8 per
hand
8 per hand
Side plank(Times/s) 45 45 60 60
The other side plank(Times/s) 45 45 60 60
Sets 2 2 2 2

27. 2. The training program (Week 9-12)
Steps Week 9 Week 10 Week 11 Week 12
Arm raise(reps) 8 8 8 1 0
Lbs 12 per hand 15 per hand 15 per hand 15 per hand
Plank(Times/s) 75 75 75 90
Sit-Up on medium decline branch(reps) 20 20 25 25
Push-up and jump(reps) 5 5 8 8
Donkey kick(reps) 20 per feet 20 per feet 25 per feet 25 per feet
Shoulder Press(reps) 12 12 12 12
Lbs 15 15 15 20
Push-up (Triceps) (reps) 10 10 15 15
or Triceps Curl(reps) 12 15 12 15
Lbs 20 20 25 25
Cross crunch with medicine ball(reps) 10 per side 12 per side 10 per side 12 per side
Lbs 6.6 6.6 8.8 8.8
Rotate wrist with dumbbell(reps) 15 rounds 15 rounds 12 rounds 12 rounds
Lbs 8 per hand 8 per hand 10 per hand 10 per hand
Side plank(Times/s) 60 60 75 75
The other side plank(Times/s) 60 60 75 75
Sets 2 2 2 2

28. Safety

Safety during doing weight training exercises:
 to do sufficient warm-up before the training
 to do with partners having qualified weight training
certificate
 Make sure no one get hurt or sick before the workout
The above guidelines can help the trainer to lower the
risk of injury.

29. Reference

 1. journal article: James J. Major Strength(Sep, 1996). The training targets.
Training Fundamentals in Gymnastics Conditioning. Motor Behavior
Laboratory, Dept. of Exercise and Sports Science, University of Utah.
 2.journal article: Van Kley, E. (2011). Weight training. Iowa Review, 41(3), 55.
 3. Website: The USA Gymnastics Fitness Program:
https://usagym.org/pages/home/fitness/pdfs/handbook.pdf
 4.Book: Baechle, T. R., 1943, Earle, R. W., 1967, EBSCO Publishing (Firm), &
NetLibrary, I. (1995). Fitness wght training. Champaign, Ill: Human Kinetics.