The Future of Gymnastics Strength & Conditioning

A hybrid model of strength training that uses both general weight training and gymnastics specific body weight conditioning is absolutely essential for the future of our sport. With overwhelming scientific support for performance benefits, injury risk reduction, mental/emotional health benefits, and reduced risk of athlete burnout, when properly used it is a tool that could completely revolutionize the sport of gymnastics. Many, however, still believe in myths or misunderstandings surrounding a hybrid model that uses weight training thinking it may get gymnasts "bulky", cause them to lose flexibility, cause injury, or may damage young gymnast's growth plates. In our brand new film, we shatter these myths by sharing the real life experiences of 13 gymnasts, coaches, and medical providers who have been using a hybrid model and lifting weights along side their gymnastics training for years.
Speakers featured:
Juston Ziegler, Gymnastics Coach
Dave Tilley, DPT
Lew Porchiazzo, CSCS
Nick Ruddock, Gymnastics coach
Diwesh Poudyal, CSCS
Annemarie Alf, DPT
Kylie Gorgenyi, NCAA Gymnast
Bridget Sloan, Olympic Gymnast
Courtney Kamberalis, NCAA Gymnast
Dan Lonsdale, CSCS
Heather Gomes, NCAA Gymnast
Colin Van Wicklen, Elite Gymnast
Scott Willgress, CSCS
Emma Winer, NCAA Gymnast
Yan Inhaber, NCAA Gymnast
Jessica Corneau, Gymnastics Coach
Ian Lasic, Elite Gymnast
Eva Shute, Gym Owner
Steven Gluckstein, Olympic Gymnast
Produced by SHIFT Digital Media Content Creator, Sarah Thirkell
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→ Social Media:
Instagram: / shift_movementscience
Twitter: / shift_mvmtsci
KZbin: / @shiftmovement
Facebook: / hybridperspective
→ About SHIFT:
Hey, my name is Dave Tilley.
I was a collegiate gymnast and have been coaching gymnastics for 15 years. I work as a Sports Physical Therapist, Strength and Conditioning coach, and optional gymnastics coach in Boston MA. I’m also really fortunate that I get to travel the world and teach about performance and sports medicine concepts.
I started SHIFT in 2013 with one goal. Help people change the lives of athletes they work with.
→ Music:
Song 1: "No Fear" by Caleb Etheridge
Song 2: "Time Is Now" by Louis Lion
Song 3: "Enigma" by Caleb Etheridge
Song 4: "Finding The Truth" by Cody Martin
Thumbnail Artist: "petrunine"
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#gymnast #gymnastics #strength #conditioning #hybridmodel #weightlifting #debunkingmyths #mythbusters #weightraining #strengthtraining

[@KicoMendoza]

Just watched this with my 12 year old gymnastics daughter. I've been preaching strength & conditioning for 4 years now with her. Back then I started her on one day a week with a CrossFit coach who was a level 10 gymnast. You guys are doing awesome work! Looking forward to changes in the sport!

[@shiftmovement]

Thank you so much for the kind words! I appreciate it. I am so glad you like the content. Cheers!

[@rakugakid]

Fantastic video. I still see a lot of that reluctance in the martial arts world to embrace weight training that enhances performance despite the obvious successes in MMA, kickboxing, and grappling. Will you be making a playlist with the recommended weight exercises for gymnastics or a PDF reference sheet? Thank you so much.

[@shiftmovement]

Hey Peter! We have tons of free resources on our website for weight training and we’re coming out with a special course this Monday! Thank you for commenting! I am so glad you enjoyed the video. Here’s a link to our Free Gymnastics Power Secrets Lecture Series: shiftmovementscience.com/gymnasticspowerlecture/ Have a great day!

[@rakugakid]

@@shiftmovement Oh awesome, thank you so much! I've done some really basic gymnastics exercises over the years because one of my favorite fighters, GSP, got heavily into it. Your channel is fantastic, so I appreciate you sharing your knowledge!

[@callumkeen2170]

Smashed it, great video!

[@shiftmovement]

Thank you for the kind words!

[@smashu2]

How many rep of something do you increase rep over volume for exemple if I can do 10 rep is it time to increase weight or to go for 11 rep ? or is it at 5 rep at 6 rep 8 rep ? when do you suggest to increase rep of a control strength exercise over increasing the rep ? I am not a gymnast but I do various strength training callisthenic movement and I am curious when I should start weighted callisthenic rather than increasing rep. Exemple if I could do 15 strict pullup with 1 second pause at the top should. I do 10 weighed pullup instead and find the correct weight for 10 ? Or should I go up to say 25 or 35 pullup ?

[@samdavid8697]

Wow ! Finally...😍😍

[@bettyhannah5916]

I totally agree that gymnasts shoudl be doing weight training. But there is a potential to do more harm than good if the people administering the training aren't knowledgeable in it. Even on your channel, I don't see any barbell work nor any advice on form, reps, sets etc. If the average gym coach goes out and seeks that information online, they'll likely stumble upon the millions and millions of wanna-be fitness experts spouting useless advice and selling gimmicky programs. Yes, gymasts need to build strength, but you aint going to do that by doing lunges with 5lbs dumbbells.

[@shiftmovement]

Appreciate you watching and your comment Betty! Totally agree that it has to be done in the proper way with the correct coaching, technique, programming, and high quality movement patterns. You are right that we don’t have a ton of in depth information on our KZbin channel for all the exercises, but we do go much more in depth with other resources we offer. We always advise people work with expert strength and conditioning coaches for maximal safety. Also, will soon be releasing a huge project on teaching all of this in the proper way so coaches can be really well educated. Hopefully that will help with this issue you mentioned! Thanks again for commenting 🙏 - Dave (SHIFT CEO)

[@bettyhannah5916]

@@shiftmovement Awesome! I love to see it. Keep up the great work :)

[@shiftmovement]

@@bettyhannah5916 thank you! 🙏

[@pamelaparedes9179]

When is a good time to star using weight.

[@shiftmovement]

I personally recommend people start introducing the basics at 10 years old, and then they can start a formal program around 12! Those are general guidelines though.

[@madisonbarnes7925]

I have no motivation to condition though

[@shiftmovement]

Haha you got it!

[@semperreg]

It's not new. It has been planned for more than 40 years...