Gymnastic Skills 4 (Marcus Blackwood)
Science Behind the Plan:
"Gymnastic training develops extraordinary body control and awareness," explains Marcus. This skills-focused plan emphasizes movement quality, coordination, and spatial awareness through gymnastics-inspired bodyweight exercises. The program implements skill progressions that gradually increase in complexity while developing the specific strength needed for advanced gymnastic elements.
6-Week Program:
Week 1-2: Skill Foundation
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Day 1: ekhma (chest, back, shoulders, arms, abs) - Upper body control
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6 reps × 4 sets per exercise
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Day 2: gitfu (legs, biceps, triceps, forearms, glutes) - Support strength
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6 reps × 4 sets per exercise
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Day 3: paj!z (traps, abs, hips, overall, obliques) - Core control
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8 reps × 3 sets per exercise
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Total volume per week: =504 reps
Week 3-4: Skill Development
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Day 1: ekhma (chest, back, shoulders, arms, abs) - Upper body control
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5 reps × 5 sets per exercise (intermediate skill progressions)
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Day 2: gitfu (legs, biceps, triceps, forearms, glutes) - Support strength
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5 reps × 5 sets per exercise (intermediate skill progressions)
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Day 3: paj!z (traps, abs, hips, overall, obliques) - Core control
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6 reps × 4 sets per exercise (intermediate skill progressions)
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Total volume per week: =525 reps
Week 5-6: Skill Mastery
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Day 1: ekhma! (chest, back, shoulders, arms, abs, overall) - Upper body control
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4 reps × 6 sets per exercise (advanced skill progressions)
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Day 2: gitfu! (legs, biceps, triceps, forearms, glutes, overall) - Support strength
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4 reps × 6 sets per exercise (advanced skill progressions)
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Day 3: paj!z! (traps, abs, hips, overall, obliques, overall) - Core control
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5 reps × 5 sets per exercise (advanced skill progressions)
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Total volume per week: =610 reps