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We start with the thrill and fear of automation, then channel that energy into a clear, practical plan for gymnastics preseason. Power first, targeted anaerobic work, and smart progressions turn combinations into confident full routines without spikes in injury risk.

• Four training buckets: skills, strength and power, metabolic conditioning, athlete wellness
• Off-season focus: new skills, lifting twice weekly, aerobic base, injury clean-up
• Preseason shift: link skills to halves, then fulls, add high-intensity power, anaerobic work
• Floor is most metabolically demanding; avoid rushing full routines
• Use the floor “beep test” to gauge event-specific endurance
• Power menu: accelerations, broad jumps, depth drops, seated jump progressions, med ball throws
• Upper body and core power: plyo push-ups, rope climbs, straight-arm patterns, snap shapes
• Circuits first, hybrid event cardio next; prioritize safety with pits and soft surfaces
• Weekly rhythm: basics Monday, hard Tuesday, unload Wednesday, build Thursday
• Twelve-week floor-to-ceiling model to manage workload and reduce injury risk

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