GYMNAST PHYSICAL PREPARATION PROGRAMME
£72.00 / Month – plus 7-day free trial
Our Gymnast physical preparation programme is specifically designed for trampoline gymnasts at any level. The goal is to provide a comprehensive physical preparation programme which focus on three areas:
- Maximise trampoline performance
- Improve movement efficiency
- Mitigate the risk of injury
Find out more
7-Day Free Trial
Sign Up: Start by signing up for the 7-day free trial on our website. You’ll need to provide payment information, but don’t worry, you won’t be charged during the trial period.
Enjoy Full Access: During your trial you’ll have full access to all of our training materials including video tutorials, workout plans and expert tips to improve your trampoline performance.
Automatic Subscription: If you enjoy the programme (and we’re confident you will), there’s nothing more you need to do. At the end of the 7-day trial your subscription will automatically begin and the payment method you provided will be charged the subscription fee.
Cancel Anytime: If you decide that the programme isn’t the right fit for you, cancel anytime within the 7-day trial period to avoid being charged. Simply go to your account settings and cancel the subscription.
Process
After purchasing the programme on the website, you will receive an email with the Train Heroic link within 24 hours. Once you download the app and log in , your programme will be there.
Programme Details
Here is what you can expect to find in our GYMNAST S&C programme:
- Essential Strength (lower body, trunk, upper body)
- Lower Limb Power / Plyometrics
- Stability
- Prehabilitation
- Mobility and Flexibility
Focussing on these areas allows for the development of a robust trampoline gymnast.
The GYMNAST programme includes two phases, with each phase having a slightly different focus.
PHASE 1 – (months 1&2)
Phase 1 focuses on building a strong foundation of basic movement patterns, essential for supporting long-term athletic development. Over the course of two months, gymnasts will progressively enhance their strength, power, stability and coordination through targeted exercises that evolve in complexity. This phase ensures that athletes have the physical base needed to safely and effectively transition to more advanced and demanding skills. With gradual progression, gymnasts will be primed for higher-level performance, making this phase a crucial first step in their strength and conditioning journey.
PHASE 2 – (months 3+)
After the foundational movement skills have been established in phase 1, phase 2 shifts focus towards the development of strength and power. This phase leverages the movement competency gained to progressively challenge the musculoskeletal system, driving key adaptations. With an emphasis on progressive overload, the programme systematically increases the demands placed on the body to ensure continuous improvement. The training structure is modified regularly to ensure sustained progress and to prevent plateaus, making this extended phase essential for athletes looking to enhance their performance capacity.
Training Sessions
The programme includes 3 sessions per week, each lasting ~1 hour. The sessions are divided into “Essential” and “Optional” exercises. If your time is limited, prioritise Essential movements to get the most out of your session. Every two weeks there will be an update to progress reps and load. Every four weeks accessory exercises will be changed to ensure continued adaptation. Main lifts are rotated every couple of months. This allows the gymnast to master the mechanics of the movement while progressively increasing the load, promoting long-term strength development.
You can track your progress by entering your data into the Train Heroic app. This enables you to consistently monitor your sets, reps, and load throughout your programme, while also giving you the flexibility to organise your sessions based on the equipment you have available.