Strength Programs

At Raise the Bar, a Conditioning Cycle lasts 6 weeks. Weeks 1–5: We use the same exercises each week, progressively increasing intensity and reps. Week 6: A de-load week focused on mobility and recovery.

Consistency builds confidence. Repeating circuits gives athletes time to learn proper form and move more efficiently. Once movements are familiar (usually by week 2), we increase the challenge through reps, resistance, time, or tempo.

Each Raise the Bar plan includes three primary circuits: Upper Body Lower Body Core Our Pro Plan also includes a gymnastics-specific strength day. Focusing on one area per day helps us fully fatigue the muscle group and maximize strength, gymnastics itself is a full body workout from drills to skills but when it comes to conditioning we are focusing on one body part per workout.

Week 6 is all about recovery. We provide two mobility-focused circuits (one upper body, one lower body) to help athletes recharge. It’s a chance to reflect on the hard work of the previous five weeks and prepare for the next training cycle.

Good news, every plan features completely different exercises, so your athletes always have something fresh to look forward to! Finished the Intro Plan? Move on to the Plus Plan, which includes 12 weeks of training. Done with the Plus Plan? Try the Pro Plan for even more advanced programming, including our Gymnastics Specific Conditioning day . Looking for something more tailored? We offer custom plans with: Personalized workouts based on your schedule and equipment Optional guidance through-out the process Flexible delivery formats (PDFs, PowerPoints, videos, athlete guides)

From a big-picture perspective, strength training is a critical component of gymnastics success. Having a structured, consistent program not only helps athletes track their progress, it also improves training efficiency. As coaches, we already juggle so many responsibilities. My goal is to take one thing off your plate by providing a complete, ready-to-use strength program, so you can focus on what matters most: coaching your athletes!

Our Standard Strength Plans are a ready-to-go option and a great fit for many gyms. Each plan comes as a PDF with direct links to demonstration videos for every exercise. Our Custom Plans are designed specifically for your athletes, space, and equipment. We can tailor exercises for different levels, incorporate your available equipment, adjust the format, and provide athlete guides with photos and video slides for independent work. Pricing for custom plans depends on the level of detail.