Learn About Our Strength Plans
- raisethebargymnast
- Jul 23
- 3 min read
Updated: 3 days ago
At Raise the Bar, we offer more than just custom training — we’ve created three Standard Strength Programs designed for coaches who are ready to jump in and start making progress right away.
Each program is delivered immediately as a PDF file with linked instructional videos. This allows you to learn the movements before introducing them to your athletes.
Standard Strength Programs for Coaches
Overview of Our Programs
Our Standard Strength Programs are tailored for coaches who want to enhance their athletes' performance. Each program focuses on building strength, improving technique, and fostering confidence. The structured approach ensures that athletes can see progress while mastering essential skills.
Frequently Asked Questions
What is a Conditioning Cycle?
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.
Why do we repeat the same circuit for 5 weeks?
Consistency builds confidence and mastery. Athletes, especially kids, need time to learn and perfect movement patterns. Repeating circuits helps them develop proper form and improves efficiency in the gym. Instead of wasting time introducing brand-new exercises each week, athletes show up prepared and focused.
Once movements are familiar, usually by week 2, we increase the challenge through reps, resistance, time, or tempo.
How are workouts split by body part?
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 allows us to fully fatigue that muscle group and maximize strength. While gymnastics is a full-body workout, conditioning is where we target specific areas to build power and control.
What do we do in Week 6?
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.
What happens after we complete a Strength Plan?
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.
Custom Plans for Individual Needs
Looking for something more tailored? We offer Custom Plans with:
Personalized workouts based on your schedule and equipment
Optional guidance throughout the process
Flexible delivery formats (PDFs, PowerPoints, videos, athlete guides)
Benefits of Strength Training in Gymnastics
Strength training is a critical component of gymnastics success. Having a structured, consistent program not only helps athletes track their progress but also improves training efficiency.
As coaches, we juggle many responsibilities. Our goal is to take one thing off your plate by providing a complete, ready-to-use strength program. This allows you to focus on what matters most: coaching your athletes!
Building Better Athletes
Strength training is essential for developing better athletes. It enhances their performance in gymnastics and prepares them for the physical demands of the sport. By incorporating our programs, you can help your athletes build strength, improve their skills, and gain confidence.
Coaching Tips for Success
To maximize the benefits of our strength programs, consider these coaching tips:
Encourage Consistency: Remind your athletes of the importance of sticking to the program. Consistency leads to mastery.
Focus on Form: Prioritize proper technique over the number of reps. Good form prevents injuries and promotes effective training.
Set Goals: Help your athletes set achievable goals for each cycle. This keeps them motivated and engaged.
Provide Feedback: Regularly assess your athletes' progress and provide constructive feedback. This helps them understand their strengths and areas for improvement.
At Raise the Bar, we are dedicated to helping coaches build better athletes through structured strength training programs. Our Standard Strength Programs are designed to enhance performance and foster growth. With our resources, you can focus on coaching while we handle the training details.
For more information on how our programs can benefit your coaching, feel free to reach out. Together, we can elevate your athletes to new heights!
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