Some questions about my routine

Hey! I'm training gymnastics since october, but, In april I had a serious sprain in my ankle, and I'm still recovering and I intend to return next month. Meanwhile I'm lifting weights, training FSP and some FBE, and flexibility.

My intention is, starting next month, to follow the WODS, and go to the gym and train in these days. Also, I wanna put weight lifting, after the training, in tuesdays and fridays (so I have a full rest day the day after). My goals are gymnastic strength and some more hipertrophy. I feel like the weightlifting kinda complement things in this area, but I'm afraid they will have a negative impact on the wods. The weigth training wil target one muscle group per train, so I hit everything every 2 or 2,5 weeks.

The train we do at the gym is always the same, we start with a heavy warm up, with running, jumping, sprinting, full body mobility, stretching, HS, HS press, HS walks, rolls. Then we always train tumbling, each person on his level. My case is cartweels, roundoff, frontspring, backflip, front and back somersault, etc. Then we train skills on a specific event, varing each day. Strength and conditioning are kinda free (that's where the WODS come in). The gym training is at night, everyday at 19:00(I can go anyday).

Here are some info to have a base:

31 years old

1,82 cm

91 kg (still need to lose about 3-4 kg of fat)

Some actual max holds and max rep (they are not 100% precise):

30s adv frog stand, 3-5s tuck planche

20-25s tuck FL and BL, 8-10s adv. tuck FL and BL

15s Lsit (10s good form only)

Press Hs comes easy when I'm at my max hips rom, strength is not an issue to do it, but flexibility.

8-10 pul ups

10-12 PB full rom dips

4-5 HeSPU (stomach to wall, lower till face touch the floor, all slowly performed)

10 HLL (lift to L)

working on MU transition right now

So the questions.

- Is it ok to do the WODS anytime in the day? At morning or it's better right before gym training?

- Will the hipertrophy train with weights have a negative impact on strength gains from the wods?

- Isn't all this too much?

Any coments are welcome =)

Hey! Sorry I haven't gotten back to you about your PM yet!

I don't think you'll have problems, but I'd recommend one or MAYBE 2 ( I really think one set would be best) sets of 1-2 exercises for the weight training, per session, and perhaps having 3-4 sessions per week at the most. Even with rest times, that's like 12 minutes max. I'd do one 3-5 rep full ROM squat set and one 3-5 rep flat bench. Other exercises in my mind would be standing military press, weighted chin up, deadlift, and I really think that covers your bases pretty well. I think those would compliment the strength gains from the WODs and the extreme low volume would keep you from getting wrecked. I think you should hit them in maybe 4-6 week minicycles, starting 20 lbs below your 5RM and working up until you only get a set of 3, going up 5 lbs per workout, and when you only get 3 or less you'll knock 20-30 lbs off of that and start over the same way. This minimizes CNS fatigue and maximizes adaptation while avoiding unnecessary muscle damage. Remember, Coach's guys do the WODs AND a few hours of skill work, which isn't easy stuff either. You should be ok with a 10 minute brief session like that, and it should do you a lot of good. I'm going to be implementing that shortly myself, it's a really good idea! More than that will be counter-productive, I think.

You'll definitely want to have a separate session for the lifting, whatever you end up doing.

People tend to be strongest in the early evening according to a bunch of studies, so if possible I'd do my heaviest work then, but realistically just get it in! When your schedule allows is when you should lift and hit the WODs!

Something like:

M: 1 set squats, 1 set bench

T: 1 set weighted chins, 1 set military press

TH: 1 set deadlifts ( OR power cleans/snatches, if you like that!), 1 set bench

F: 1 set weighted pull ups, 1 set military press

None of those should be maximal, except for that very last workout of the cycle. You will build a lot of strength, primarily through neuro-muscular efficiency increases, and that will allow you to move through the progressions in the WODs more quickly, and THAT is going to be where most of your hypertrophy comes from in the long run. You're already not small!

You'll be surprised at how strong you can become that way, and that strength will be what allows you to work hard enough with the WODs to build however much more muscle you're looking for. I think that will be a very natural progression.

Of course, if you're looking for hypertrophy RIGHT NOW, you might want to consider a different approach. I think, once again, that you will need a low volume approach because you're burning through a LOT of sugar with the WODs, and doing even more of that with weights could really impact your recovery in a negative fashion. You'd probably benefit more from two sessions where you focused on 2-3 heavy-ish sets per muscle group, compound exercises only, covering presses and pulls one session and lower body/core the other session. That, I would probably do Tuesday and Friday, to take advantage of the rests and try to minimiza any compromising of the WODs.

Personally, I will be going with the first approach and using limited lifting to specifically compliment the gymnastic work.

Hey!

Don't worry about the Pm! It's all well covered here! Thanks a lot!

I can't wait to start combining both trainings and see the results! Too bad I still have to wait a month... grrrr

Well, thanks again!