chaquirak a écrit:Tu penses quoi de l'entrainement type "gymnastique" ?....
J'en pense le plus grand bien, si l'année dernière Camille Leblanc-Bazinet a été la révélation (9eme en 2010, 12 eme cette année aux Crossfitgames), après seulement 2 ans de pratique, c'est très probablement grâce à son background d'ancienne gymnaste (de 3 à 16 ans).
Chaque athlète, en fonction de son background sportif et/ou de ses qualités aura des points fort et des points faibles, par exemple Chris Spealler, du fait de son petit gabarit (63kg pour 1m65), est très à l'aise avec les exercices au PDC, il a en revanche du beaucoup travailler sa force avec charge pour "rééquilibrer" ses qualités (il a pour cela suivi les programmes 5/3/1 du powerlifter Jim Wendler).
chaquirak a écrit:Bref, tu connais des gars bien classé en CF qui bossent uniquement ou beaucoup à la mode "gymnastique" ?
J'aimerais bien trouver des point de vue concernant les bénéfices de ce type de travail.
En fait en Crossfit c'est l’échec ou la réussite de l'exercice qui impose le travail à effectuer. La question étant pourquoi je n'arrive pas à réaliser tel ou tel mouvement ? Est-ce un problème de gainage, de technique, de force ? C'est la réponse a cette question qui oriente l’athlète vers un travail "gymnique", de "skill" ou de "force/puissance".
Les crossfiters ne travaille pas le gainage pour le gainage mais pour la réalisation de mouvement (L-sit, muscle-up, hand stand push up ...etc), à partir du moment ou ils sont capable de réaliser tous ces mouvements c'est probablement qu'il ont atteint un niveau de gainage satisfaisant (c'est aussi un indicateur de performance qui est parfois mesurer, par exemple la 2eme épreuves de Crossfitgames 2011 consistait à tenir en position de L-Sit le plus longtemps possible).
Si ca t'interesse il a la salle de Carl Paoli a San Francisco qui propose tout les jours des wod orientés gymnastique (Gymnastics WOD), c'est en ligne sur leur facebook:
https://www.facebook.com/gymnasticswod Tu devrai contacter Zhips du forum Play-musculation, il maîtrise le sujet bien mieux que moi, il a passé cet été la certification "Crossfit Gymnastic" (programme ci dessous):
The point of this seminar is to educate you in basic gymnastic movements which in turn will allow you to progress in your CrossFit workouts. Such skills and drills, basic or otherwise, will allow you to develop strength moves and variations in your personal training. All of these movements are based on form and the progression toward form with strength. Small moves will bring great rewards – you don’t rush these movements, you LEARN them!
Basic Spotting and Safety:
SAFETY - TRUST - CONFIDENCE
How to spot others. It is a hands-on exercise. Over-spotting. Hands on exercise
Self spot using stationary objects or assistance with power bands
What to look for when spotting: muscle fatigue, form issues, correction and feedback
SAFETY – ALWAYS SAFETY –
Spotting is used until the movement and form is achieved
Grip – thumb around the bar
Terminology:
Spot – various techniques
Active Muscles
Hollow
Core - Tightness
Form – Proper form and being tight in the movements
What is gymnastics? Striving toward perfection of the forms in CF vs compulsory
Static vs. Dynamic Apparatus
Stretch
High Bar/Pull Up Bar Variations
Grip – thumb around the bar – Spot – hands ON EXERCISE!
Kipping
Inversion
Dislocates
Skin the cat / pull back through to dead hang
L-sit raise – Dead hangs
L-sit pull ups
KTE / Ball Up
Muscle up
Back Levers
Front Lever
Rings
Safety
Support - Spot
Inversion
Ring position / strap position / arms close to the body
False grip
Muscle Up progression – training the muscle memory
Muscle UP
Iron Cross variations/progressions
Handstands
Forward roll – and its importance
Spotting – Controlled kick up - Controlled falling
Head Stands
Handstands – how to lunge and kick up to your spot
Body position, hands, hollow body, active shoulders
Wall support – kicking up – walking up
HSPU – Hand Stand Push Ups
Power Bands harness – self spotting technique
Press Handstands
Pirouettes
Paralettes
L-sit and progression
Tucked V-sits
L-sit into HS
Donkey kick
Planche
Push Ups and the EROM
Handstands
HSPU – EROM
Press Handstands
Jeff R. Tucker—or "Tucker" to those who know him—is the CEO and founder of Global Sports Xtreme (GSX CrossFit) in Fort Worth, Texas, and he has a passion for teaching gymnastics, tumbling and gymnastics strength theory.
At the Gymnastics Trainer Course, Coach Tucker and his staff will delve into basic, intermediate and advanced gymnastics forms in a lecture setting followed by practical application. Skills will be repeated until the student has a full grasp and understanding of how to learn, spot and teach instructed methods safely. Instruction will include how to scale and spot all demonstrated movements for beginners and accomplished athletes.
This is an interactive course with Q-and-A-style lecture, where you and coaches will perform all movements. You will learn how to combine applied forms with gymnastics applications toward basic and advanced static forms. You will develop confidence in the forms and learn to push such fundamentals for personal achievement, as well as how to program such moves for the CrossFit methodology and WODs within CrossFit boxes. Repeated progressions performed by each student will allow you to gain body-weight control and begin your path in gymnastics movement.
Our goal in this course is to aid CrossFitters in using gymnastics for strength development, core control, spatial awareness and WOD progressions. The desired result is that the CrossFit community will become more engaged in using one of the foundational blocks for CrossFit workouts: gymnastics. Handouts and other material will be e-mailed to you prior to the course date.
You will be taught a wide variety of foundational movements and techniques, including these and others:
Basic strength: development for disadvantaged leverage and basic strength prowess for gymnastics movement.
Parallette work: handstands, L-sits, stretching, core control, handstand push-ups, scalability of basic and intermediate movements, spotting, Range-of-motion/Extreme range of motion training.
Rings: core-training exercises, support work, proper hand placement, L-sits, iron-cross progressions, dislocates, presses, muscle-ups and muscle-up drills, self-spotting techniques, kips, handstands, and conditioning.
Bar variations: handstands, back levers, skin the cats, L-sit pull-up variations, stretching, kipping swings, spotting techniques, bar muscle-ups, scalability of all movements.
Handstands: handstand push-ups, handstand forward rolls, balance work, presses to handstands, L-sits to handstands. You will be taught how to spot and scale these foundational elements for WODs and newbies, and you will learn hand placement, core control, strength development, planches (progressions on floor, rings and paralettes).
We will have in-depth lecture and video presentations throughout the two days with detailed information and discussion on gymnastics elements and the best application for such drills in CrossFit boxes and the community at large.
You only need to bring athletic attire and an adventurous attitude! We look forward to teaching all comers of all skill levels how these foundational gymnastic elements will increase your strength, flexibility and understanding of how gymnastics programming is part of Greg Glassman's vision.