Gymnastics isn’t based upon the movement of individual muscles; it’s about how those parts of the body speak to each other to work as a whole. Falsegrip Gymnastics Strength Training explains how to harness a holistic approach for long-term results.
Flexibility vs. Mobility.
Being flexible isn’t enough. We can define flexibility as a person’s passive range of motion, whereas mobility is their ability to actively achieve a range of motion. For example, flexibility would be a dancer sitting on the floor in the splits; mobility would be that same dancer, standing and lifting one leg in the air into a splits position.
Improving mobility requires hard work and patience. We must first aim to achieve a desired passive range of motion (ROM), then work to develop strength in and control over as much of that newly acquired ROM as possible.
This is mobility. When stretching for the first time (and we mean really stretching, not just 10 seconds before going for a jog) you might find that it’s quite uncomfortable – please don’t give up. If you’re tight or immobile, take a moment to think about how many years it took for you to become that way. It’s going to take time for your body, specifically your nervous system, to adapt to its new range of motion and begin to feel comfortable in and have control over those new positions.
Consistency vs. Intensity.
Focusing on being consistent with your training is far more valuable than focusing on the intensity.
Too much high intensity training isn’t sustainable in the long run, as the cumulative stress on the body eventually results in it feeling depleted and unable to recover sufficiently to adapt and improve. In the short term, this may mean you aren’t even able to train the following day.
Someone who trains at an intensity level suitable for them to recover and train again the following day — and the day after that —will, through consistency, complete a much higher volume of training and achieve better results over time.
A Combined Approach.
Falsegrip’s training method works to build strength, mobility and flexibility throughout your entire body. Our focus on improving mobility first and building strong, healthy joints that move the way they’re supposed to, works to ‘bulletproof’ the body and reduce your risk of injury. This means less downtime and more of what you love, inside and outside of the gym.
The more strength and usable ROM you possess, the more freedom you have to pursue the exciting stuff like handstands. It’s important to keep goals exciting.
Our group training environment is built upon a strong community vibe, where members interact with and support one another to help reach their goals. With increased movement potential, body awareness and body control, also comes increased self-confidence, which improves the ability to make and maintain social connections and contributes to positive emotional and mental wellbeing.
Good Goals for Beginners.
First, aim to overcome strength and mobility deficits. This will then enable you to perform basic human movements such as squatting, hanging, jumping and push/pull movements without pain or restriction. With consistent training and having achieved these fundamental movements as a base for you to build upon, we recommend aiming toward these five goals in your first 12 months:
PANCAKE (sitting on the floor with your legs outstretched and hands in front of you, aiming to flatten your back and get your chest on the floor)
FREESTANDING HANDSTAND (10 seconds)
BRIDGE (otherwise known as a backbend)
RING MUSCLE-UP (strict)
COSSACK SQUAT (most of your weight is on one leg while the other leg is kept out straight and to the side.)
By Falsegrip – Gymnastics Strength Training
19 Cross Street, Brookvale, NSW 2100
For more inspiring articles like Body Language pick up a copy of The Wellness Guide Sydney.