Pre-Season Conditioning: Building Strength and Control for Gymnasts
- raisethebargymnast
- Oct 23
- 3 min read
Updated: Nov 4
Pre-season is all about building strength, control, and shaping foundations that your athletes will rely on all year. This TOPs style conditioning workout combines key elements for upper body strength gymnastics, grip control, and bar shaping. It’s challenging, purposeful, and designed to strengthen athletes through every phase of their bar work, from handstands and extensions to core control.
Workout Overview: 3 Circuits for Bars Conditioning
You’ll complete 3 total circuits of all 9 exercises listed below. Focus on clean form and controlled movement throughout each round. Quality over quantity this pre-season!
Coaching Tip: Use a timer to keep the circuits moving. If a group finishes early, allow a short break. Reps are adjustable for levels 6–10 to ensure every athlete is fully challenged.
Circuit Exercises
1. No Leg Rope Climb
Reps: 1 climb (no legs) or 2 climbs (pinching rope in a pike)
Focus: Upper body pulling strength, grip endurance, and core and hip flexor.
Coaching Tip: Encourage tight legs and consistent rhythm on the pull with BOTH arms evenly.
2. From Knees Straddle to Handstand Planche to Push-up
Reps: 8-10 reps
Focus: Cast-to-handstand mechanics and bar shaping.
Coaching Tip: Keep shoulders open and finish with a clean handstand line before lowering.
3. Press HS Rocking with Band
Reps: 8-12 rocks forward and back
Focus: Compression and press handstand shaping.
Coaching Tip: Maintain constant band tension, lift above elbows before turning over, and drive movement from the lower core while staying compressed.
4. Strap Push Back
Reps: 8-12 reps
Focus: Shoulder strength and core stability.
Coaching Tip: Keep a hollow position and control the push-back tempo.
5. Hanging Candle Pulls
Reps: 8-10 reps, hold for 10 seconds at the end in a candle
Focus: Core shaping, grip, and shaping.
Coaching Tip: Keep ribs tight and push through shoulders as you lift and lower. Maintain a flat hip.
6. Weighted Handstand Shape on ½ Round
Reps: Hold for the extent of the timer
Focus: Core endurance and shaping control.
Coaching Tip: Hold perfect alignment under tension, pulling ribs down and squeezing glutes.
7. Dips
Reps: 10 reps
Focus: Triceps and upper body power.
Coaching Tip: Keep elbows close, lower slowly, and push tall without arching.
8. Pike Drag Ups
Reps: 8-10 reps
Focus: Lower core and shoulder strength.
Coaching Tip: Maintain a straight-leg pike and move with control, keeping ears covered.
9. Pike Up Shoot to Candle Lower Down
Reps: 6-8 reps
Focus: Lower core shaping and control through transitions.
Coaching Tip: Move with precision and avoid dropping or arching at the finish. Keep a scooped body position.
Finisher (Optional)
End with a handstand hold. While fatigued, athletes can hold a perfect handstand on the wall or floor for time. Focus on perfect alignment and control while tired.
Download the Circuit PDF here:
Coach’s Notes
This TOPs & bars conditioning workout strengthens grip, pressing, and shaping while reinforcing proper form. Fatigue will naturally reduce form quality, so emphasize maintaining technique throughout each circuit.
Use this workout once per week during pre-season as part of your larger strength program.
Modify reps for age and skill level.
Encourage focus, attention to detail, and technique quality on every rep.
Benefits of the Conditioning Workout
Building Strength and Control
This workout is designed to build strength and control for bars. It focuses on developing the essential skills that gymnasts need to excel. By incorporating exercises that target different muscle groups, athletes can improve their overall performance.
Improving Grip, Core, and Shoulder Endurance
Grip strength is crucial for gymnasts. This workout enhances grip, core, and shoulder endurance. These elements are vital for executing skills on the bars effectively.
Enhancing Handstand, Cast, and Shaping Mechanics
Proper mechanics are essential for success in gymnastics. This conditioning routine helps athletes refine their handstand, cast, and shaping techniques. Improved mechanics lead to better performance and fewer injuries.
Developing Consistency Under Fatigue
Training under fatigue is key to preparing athletes for competition. This workout challenges gymnasts to maintain their form and technique even when tired. This consistency is crucial for success in high-pressure situations.
Remember: The phrase "building better athletes" is at the core of this training philosophy.
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