#049: Build Your Gymnastics Density Capacity

Show Notes

Part I: Quantifying Gymnastics in CrossFit: Five Factors

Based on the following… 
Open Workout 20.2
AMRAP 20:00 
-4 DB Thrusters
-6 TTB
-24 DU
Score = 20 Rounds

(1) Density: cycle rate (reps / min)
-e.g. 6 TTB reps / min

(2) Chunking: number of reps at a shot (per rd)
-e.g. 6 reps

(3) Volume: total reps per workout
-6×20=120

(4) Interference: same muscle groups / pattern is taxed
-Low. Minor grip & triceps redundancy

(5) Fatigue: systemic fatigue: high heart & respiratory rate
-High. Climbing heart rate with extended time domain

Five Truths About Gymnastics Performance

(1) Density is relative to volume. 

(aka. Pace is relative to duration.)
• 250m, 1k Row, 2k Row, 5k, 10k – each has a unique pace / work rate based on maximizing your average power across that volume of work

(2) Density is pattern specific.

• RMU, CTB, sHSPU & GHD all have different maximal sustainable densities

(3) Chunking and volume determine your break strategy.

• Break Strategy is how you attack a chunk of work.

(4) The higher the interference the lower the density.

• 3 RFT: 400m Run & 20 sHSPU vs. 3 RFT: 400m Ski & 20 sHSPU

(5) The more fatigue the more technical breakdown.

• Compensation patterns arise with either high muscular or high systemic fatigue

• The athlete can’t be as fluid & refined in the movement, resulting in more sloppy reps & less total work.

Part II: Troubleshooting Gymnastics Density 

How is it tested in the sport?

1. What is functional volume?
2. What can open vs. quarterfinal vs. semifinal vs. games athletes hold for density?
3. What movement pairing are most commonly tested?
   1. MU & SN
   2. Thr & CTB

How do you assess an athlete’s ability for it?

1. Leaderboard Data Collection
2. Athlete Self-Assessment
3. Background / Athletic History
4. Individual Anthropometrics
5. Bodyweight & Body Fat %

Part III: Building Gymnastics Density

The ZOAR Fitness Model of Gymnastics Development

*this is not a linear progression
*you don’t stop training step 1 when you move to step 2
*you don’t completely neglect step 4 while training step 1 

Step 1: Strict Strength & Muscular Endurance

• Spectrum Approach – ends to middle
• Having Strict Pulling & Pressing Abilities allows for better expression of dynamic contractions
• Minimizes Joint Wear & Tear + Injury Risk
• Off-Seasons & Deloads will Emphasize this

Step 2: Volume Build & Pattern Refinement

• Goal is to end this build slightly above the functional volume
• Functional volume is dependent on the gender / age group of the athlete, the competition you are prepping for, and the ability level of the athlete
• Building tissue tolerance
• Low or unfatigued Skill Practice
• Lower densities, lower chunking, lower fatigue

Step 3: Interference, Density, Chunking, Fatigue 

• Pick one or two to progress, not all four
• The goal is to progressively build the quality of the athlete in which they are most limited
• Balance structure & variety (#033) 
  • Novice & intermediate athletes – more structure
  • Advanced athletes – more variety
  • Elite athletes – more structure

Step 4: Sport

• MetCons structured like the testing body of the sport, executed at a high effort and a focus on eliciting the best score or time. (performance oriented)

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Gymnastics Density for The Big Five

• Less Variety
• More Structure
• The Big Five: MUs, HSPU, HSW, CTB, TTB
• Designed for a Quarterfinals Level Athlete

Gymnastics Density University

• Less Structure
• More Variety
• The Big Five + Rope Climb, GHD, Wall Walks, etc.
• learn how to pace CrossFit workouts that have dense gymnastics components by feel
• Designed for a Semifinals Level Athlete

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Part IV: Sample Training Sessions

Interference Sessions

Density Sessions

Chunking Sessions

Fatigue Sessions

Next Steps

(1) Pick a Gymnastics Movement

(2) Pick a Specific Quality to Improve

(3) Construct workouts that challenge that quality in a progressively more difficult way