How to Apply The 5/4/3/2/1 Strength Method to Gymnasics Strength Training
A lot of adults struggle to unlock gymnastic skills because they're simply not strong enough.
Lately, I've felt that my strength is holding me back from unlocking movements like handstand push-ups.
So, I've added some old-school strength training to my current gymnastics strength phase.
In gymnastics, you need to be able to master your entire body weight.
Push-ups, dips, handstand push-ups, planches, chin-ups, muscle-ups, and levers are just some of the movements that require a certain level of bodyweight mastery.
But what do you do if you don't have the strength?
The simple answer is to get stronger.
But the problem is the fitness industry is flooded with so-called "strength training systems."
Some deliver fantastic results, but many are worthless fads that don't.
This is why I like to look back to the old-school strength training systems and find what methods stood the test of time and delivered tangible results.
One of the best is the "5/4/3/2/1 Strength Training Method" used in the 1960s and 1970s by powerlifters seeking maximal strength gains.
One of its earliest writings originated with the "Father of American Weightlifting", Bob Hoffman.
Hoffman believed that a good guideline for getting strong was to perform 15 "quality" repetitions of a given exercise.
The 5/4/3/2/1 Strength Training Method became a widely-used program by countless Iron Game athletes. One of those athletes was Dr Mauro Di Pasquale, a former world powerlifting champion and popular writer on strength training, nutrition, and supplements.
5/4/3/2/1 has endured the test of time and is a proven method with a strong emphasis on progressive overload.
The primary benefit of progressive overload training is avoiding strength plateaus.
When lifters perform the same workouts using the same weight, they can eventually reach a point where the exercise is not challenging, so they no longer see results.
Progressive overload training helps prevent this by slowly increasing the intensity of workouts, which forces the body to adapt and allows for consistent progress.
What makes 5/4/3/2/1 great?
First off is simplicity.
The idea is to perform several warm-up sets of an exercise with a light to moderate weight before proceeding to the working sets.
The first working set is 5 reps performed at your estimated 8RM. *Your estimated 8RM is about 78% of your 1RM.
Each consecutive set diminishes by 1 rep with a concurrent 2-5% increase in weight depending on your strength levels.
The process continues for each subsequent set and culminates with the last set performed for 1 rep with the maximal weight of the day.
An example of this for weighted chin-ups could be:
Week 1:
Set 1: 5reps @ bodyweight + 10kg
Set 2: 4reps @ bodyweight + 12.5kg
Set 3: 3reps @ bodyweight + 15kg
Set 4: 2reps @ bodyweight + 17.5kg
Set 5: 1reps @ bodyweight + 20kg
After completing all reps, the goal is to increase the weight in subsequent weeks. This is called "Neural Preparation" because it teaches the muscle to prime itself for maximum effort while reducing the risk of injury.
You're progressively overloading the muscles and teaching them to get stronger. The 5/4/3/2/1 strength method is a form of relative strength training.
Returning to the weighted chin-up example, if you successfully complete all reps in week 1, then week 2 would look like this:
Week 2:
Set 1: 5reps @ bodyweight + 12.5kg
Set 2: 4reps @ bodyweight + 15kg
Set 3: 3reps @ bodyweight + 17.5kg
Set 4: 2reps @ bodyweight + 20kg
Set 5: 1reps @ bodyweight + 22.5kg
The weight slowly increases from set to set and week to week until you reach a point of failure.
When you reach this point, you can repeat the same weights for the subsequent week and see if you can succeed. Or, you can take a deload week before restarting the 5/4/3/2/1 method with a new estimated 8RM.
Physiologically, the 5/4/3/2/1 method is helpful because even though the weight is increasing, in the lifter's mind, those dreaded reps are diminishing with each consecutive set.
The intensity (weight) is the main driver for increases in strength.
How can we apply this system to gymnastics strength training?
Here is a sample gymnastic strength training routine using the 5,4,3,2,1 method:
A1 Chin-up, Chest-to-bar, Weighted. 5 x [5,4,3,2,1], 30x1, rest :120
A2 Strict Press, Standing, Barbell 5 x [5,4,3,2,1], 40x0, rest :120
B1. Deep Eccentric Handstand Push-ups on P-bars 5 x [2], 8-10sec eccentric, rest :120
C1. Back Rolls on Gymnastics Rings 5 x [1], controlled, rest :60
We use the 5/4/3/2/1 strength method in the A’s of the program because the primary goal is to increase strength. We can then add the gymnastics strength and skill work to the B’s, C’s and D’s.
During this strength phase, the gymnastic skill progress MIGHT slow down due to fatigue. This is often the case for people who’ve not done a lot of dedicated strength training. For the more experienced person, muscle motor unit activation caused by the A’s MIGHT improves subsequent gymnastics strength and skills.
Either way, the primary focus is to build strength, and we’re not too worried about the gymnastic skill progress in this phase. Increasing strength will improve our gymnastic skills in the bigger picture of training.
So, we focus on getting stronger.
There are many interpretations of the 5/4/3/2/1 Training Methods. For example, weightlifters were known to add several more single reps at the end of the program to future stimulate maximal strength, such as with the following progression: 5/4/3/2/1/1/1
The 5/4/3/2/1 Strength Training Method has a long history, and its popularity suggests that it can effectively shock your muscles into higher levels of strength.
I’m looking forward to seeing the results over the next 6-weeks.
The 5/4/3/2/1 Strength Training Method is an intermediate or advanced training system best used after a good year or more of solid strength training. This disclaimer is important because the program can be brutal and not for the faint-hearted. Saying that, if you're an experienced lifter and you're looking for a way to rejuvenate your strength numbers, I recommend you give this OLD SCHOOL method a try.
