Strength Programs

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

Repeating the same circuits for 5 weeks helps build consistency and confidence. It allows athletes to master proper form and improve efficiency. By week 2, movements become familiar, and we can then increase the challenge through additional 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 dedicated to recovery. We offer two mobility-focused circuits (one for the upper body and one for the lower body) to help athletes recharge. This week allows athletes to reflect on their hard work over the past five weeks and get ready 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)

Strength training is essential for gymnastics success. A structured, consistent program helps athletes track their progress and improves training efficiency. As coaches, you juggle many responsibilities. My goal is to lighten your load by providing a complete, ready-to-use strength program, allowing you to focus on coaching your athletes.

Standard Strength Plans are ready-to-go and suitable for many gyms. Each plan is provided as a PDF with direct links to demonstration videos for every exercise. Custom Plans, on the other hand, are tailored specifically for your athletes, space, and equipment. We can adjust exercises for different levels, incorporate your available equipment, modify the format, and provide athlete guides with photos and video slides for independent work. Pricing for custom plans depends on the level of detail required.