PDF slides to "Gymnastics Strength and Conditioning: Traditional Methods Meets New Science" a lecture given by Dr. David Tilley. Topics focus on using traditional gymnastics body weight strength as well as new science for weightlifting in periodized year long models. Slides also contain the latest thoughts on energy systems training for performance and long-term training improvements.

1. Strength and Cardio Essentials
1
Dr. Dave Tilley DPT, SCS, CSCS
Combining the Best of Science and Traditional Methods

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All of my lecture PDFs, videos, research articles from
this weekend can be found for free at
www.shiftmovementscience.com/Congress2018

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Who’s This Clown?
• Former Gymnast – JO then Springfield College
• Coaching for 10 years, currently optionals
• Doctorate in PT, Board Certified in Sports
• Strength and Conditioning Coach
• CEO of SHIFT Movement Science
• Make It Right Camp and Power Monkey Camp
• Educator / Researcher /Massive Nerd
• Endlessly Grateful

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I Feel Your Pain!
How do I help you be a more powerful tumbler/bar worker?
How do help you not die at the end of a floor routine?
How do I know what to do and how many?
How much is enough, but not too much that hurts you?
Information overload + pressure = coaches who feel
Feeling overwhelmed, frustrated, lost … burnt out?

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The Real Reasons We Need Strength and Cardio …
minus Increases
risk of
PC -
https://ftw.usatoday.com/2016/06/ftw-
explains-why-is-gymnast-simone-biles-
considered-the-goat
Stress Fracture
3-6 months out

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Thankfully You Can Help!
+
- Patience
- Consistency
- Proper Motivation
Techniques
- Work
- More Patience
Increases
chances of

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Anyone have any peanuts?
For the elephant in the room…
We can’t shy away from the uncomfortable reality / conversation,
injuries and burnout rates are insanely high (our gym included)
As a medical provider have worked with…
34 gymnasts who had serious stress fractures/overuse tears
20 who lost their entire competitive year
4 with major hip/shoulder surgery
8 who quit gymnastics This season.

9. Outside accidents,
the same thing that
contributes to injury
also contributes to
less power/speed!

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Planning
• Periodization
• Tracking
Strength
Training
• Gymnastics BW
• External Loading
Power
Training
• General First
• Gymnastics Transfer
Technique
• Skill Drills
• Practice
Culture, Values, Habits, Ed

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Culture, Values, Habits
• What are my individual values?
• What are our gym’s values?
• How will we display these values as daily habits in our strength
and cardio programs?

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Culture, Values, Habits
Work hard, be humble, make the gym a better place
Health first, great humans second, great gymnasts third
Lead by example with personal health
Do strength with the team once per week
Radical transparency and communication
Never use strength as a punishment or force an athlete to do it

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Planning •No Plan, No ProgressWhy?
•Periodization
•Tracking
How?
Research Articles : 1-9

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• Year, Month, Week,
Day, Set/Reps
Periodization
• JournalsTracking
Research Articles
10-11 / 12 -15

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Remember the basic human equation
Stress + Recovery = Adaptation
We MUST change our cultural view and application for
strength, cardio, skill/routine training
“More is Better” or “Until It’s Right” à “Optimal Dose”

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Not Ideal
Ideal

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8 x 6 Week Blocks
• Strength Focus (General and
Gymnastics) in summer
• Power and gymnastics skill focus in
fall
• Maintenance care and routine
peaking in the year
• 3 Weeks on, 1 Week Recover
• Daily Intensity Changes
Monday - Heavy
Tuesday - Medium
Wednesday - Light
Thursday - Medium
Friday - Heavy
Saturday / Sunday – Off

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June July August Sept Nov Dec
Strength
Rest
Then
slow
ramp
Strength Focus
75% General
25% Gymnastics
Strength Focus
50% General
50% Gymnastics
Strength Focus
25% General
75% Gymnastics
Power Focus
50% General
50% Gymnastics
Power Focus
75% Gymnastics
25% General
Must slowly and carefully increase demand on athlete
The “U” Curve
Think the “20% rule of thumb”

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Jan Feb March April May June
Power Focus
100% Gymnastics
Power Focus
100% Gymnastics
Maintenance/Peak
100% Gymnastics
Maintenance/Peak
100% Gymnastics
Peak
100% Gymnastics
Rest,
Then slow
ramp

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Start with slow 1-2 week ramp up
Then 3-4 sets of 8-12 reps of appropriate exercise
Reduce reps as intensity increases (communicate)
Change based on goal (more time, speed, power, etc)

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Research Articles
12 -15

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Strength • Strength is the foundation of
power and enduranceWhy?
• Gymnastics Body Weight
• Non Gymnastics External Load
• By body area and movements
How?
Research Articles
16-28

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• Gymnastics Essentials
• Tailored to Each Gymnast
Gymnastics
Body Weight
Research Articles
16, 18-19

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All of the fantastic things you will
see in congress, online, and at clinics
Keys to Success
1. Plan and track
2. Individualize to the athlete
3. Maintain balance

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Vertical Push Vertical Pull Horizontal Push Horizontal Pull
Handstand Push Up
Rope Climb Push Up
Feet Elevated Row

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Knee Push Knee Pull Hip Push Hip Pull
Single Leg Squat Physioball Curl In Hip Bridges Tree Fall

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• Upper and Lower Push/Pull
• Balanced
Non Gymnastics
External Loading
Research Articles
19-28

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But won’t gymnasts get bulky, lose their
flexibility, and get hurt if they lift weights?
Take Away?
Wee MUST either learn more or collaborate with S&C Coaches

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Very helpful reading to dispel these myths

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Vertical Push Vertical Pull Horizontal Push Horizontal Pull
Dumbell Press Weighted Pull Up Dumbell Floor Press Renegade Row

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Knee Push Knee Pull Hip Push Hip Pull
Dumbell Split Squats Glute Ham Raise Dumbell Single Leg Hip Lift Dumbell Deadlift

32. General Loading Examples

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• Creating Movement
• Resisting MovementCore
Research Articles
16, 30 - 32

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Front Back Side Rotation Compression Traction
Leg Lift Arch Ups Side Plank
Around The
World
Landing Drills Swinging Drills
Creating Movement

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Front Back Side Rotation Compression Traction
Overhead
Medball Throw
Weighted Sled
Drag
Suitcase Carry
Side Medball
Throw
Farmer Carry Weighted Pull Up
Resisting Movement

36. Core Examples

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Power
Work
• Use new strength to increase
power through specific drillsWhy?
• Isolation to whole body
• Plyometrics low à med à high
How?
Research Articles
33 - 36

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• Remove arm/legs first
• Then add rest of body
Isolation to
Whole Body
• Progress force, number,
speed over timePlyometrics
Research Articles
33 - 36

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Progress every 2-3
weeks
Isolation Add Body Parts Add Whole Body
Lower
Single Leg Jump
Hands on hips
Single Leg Jump
Arm swing
Single Leg Jump
Front Candle Roll
+
Split Jumps
Upper
On Back Theraband
“Throw”
Seated Overhead
Medball Throw
Standing Overhead
Medball Throw
+
BHS Drills
Core
On Back or Stomach
Uppers/Lowers
Tall Kneeling Medball
Slam
Standing Medball Slam
+
Swinging / Tumbling
Drills

40. Power Progression Examples

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Technique • Without basics and technique
it’s hard to make change ‘stick’Why?
• Technique and drills dailyHow?

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• Stomach, back, standing,
hanging, handstand
• Skill specific drills
Shapes
and drills

43. (credit to many different coaches/gyms!)
Basics / Shape Changing Drills

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Planning
• Periodization
• Tracking
General
Aerobic
• Circuits
• Drills/Skills
General
“Burst”
• Intervals w/ non
gymnastics specific
Specific
“Burst”
• Intervals w/ gymnastics
specific
• Routine Ramp Up
Culture, Values, Habits

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June July August Sept Nov Dec
Cardio
Rest,
then
general
aerobic
Aerobic
General Circuits
Aerobic
General Circuits
General Burst
General Circuits
General Intervals
Specific Burst
Specific Intervals
Routine Prep
Specific Burst
Specific Intervals
Routine Prep

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Jan Feb March April May June
Cardio
Specific Burst
Specific Intervals
Routines
Power
Specific Intervals
Routines
Power
Specific Intervals
Routines
Maintenance
Light Cardio
Routines
Maintenance
Light Cardio
Routines
Rest, then
general
aerobic

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General
Aerobic
•The foundation of high
power, fast output
cardio
Why?
•Circuits
•Drill/Skills
How?
Research Articles
37 - 47

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• 45 on / 15 off circuit
x 20 minutes
General
Aerobic
Circuit
Research Articles
37, 38. 48

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Partners of 2
10 Stations
Upper
Core
Lower
Alternating Jogging and Station
Progress Intensity Over 6 weeks
Interval, difficulty of exercise,
adding load, adding speed, etc

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General
“Burst”
• Teach body to work fast / manage
fatigue
• Low risk before in high risk skills
Why?
• Intervals without gymnastics
specific movementsHow?
Research Articles
37, 38, 48, 49

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• Ex: 60s on / 2 min off
• Plyos over heavy impact
Intervals
without
gymnastics
movements
Research Articles
37, 38, 38, 48-49
Teams of 3 (x5 rounds)
8 Horizontal Rows
8 Deer Jumps
2 Sled Pushes
Hold KB while teammates go
Teams of 3 (x5 rounds)
10 Jumping Lunge
2 Sled Push - Pull
10 Medball Slams
Bear Crawl Back

52. Intervals Without Gymnastics Movements

53. Intervals Without Gymnastics Movements

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Specific
“Burst”
• Must prepare physically and
mentally for routines
• Must be specific to skills
Why?
• Intervals with gymnastics
movements
• ½ and full routine progression
How?
Research Articles
Research Articles
37, 38, 38, 48-49

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• Gymnastics specific skills
• Done focusing on quality
under fatigue
Intervals with
gymnastics
movements
Research Articles
Research Articles
37, 38, 38, 48-49
Solo
2x Tumbling Pass to Pit (based on ability)
HS Walk ½ Lap, Broad Jump ½ lap
Rest 2 min in line, repeat 5x
1 min all out “Finisher” at end to mimic dismount/last pass

56. Intervals With Gymnastics Movements

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Okay, so where do I start?
1. Review the info next week from website/blog
2. Have a long staff meeting
3. Team up and consult with local strength and conditioning
coaches
4. Make a plan, get a lot wrong, reflect, learn, repeat

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Want to Learn More?
Download my new e-book for free at
www.shiftmovementscience.com/freeresourceslibrary
Chapter 8 – Strength and Conditioning
Chapter 9 – Cardio
Chapter 10/11 – Nutrition & Recovery

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and Conditioning for Young Athletes: Science and Application. 2014. Routledge: New York. 169 - 184
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64. Thank You!
dave@shiftmovementscience.com