American Gymnast's Parallette Training Guide is now available in a downloadable, printable, PDF format. I'd like to extend a special thanks to Greg Roberts of www.panyoga.com for formatting the PTG into this PDF file.

The "Parallette Training Guide" is COMPLETELY FREE to download. What really separates the good gymnasts from the great gymnasts is not what you do inside the gym, but what you do outside the gym. During normal practice, there are only so many hours to work your skills and routines on each piece of equipment. Many times athletes and coaches get so bogged down with trying to learn a particular skill or prepare routines for competition that the basics of gymnastics are neglected. Gymnasts at every level need to continuously refine their basics and much of the refinement can be done at home, saving time in the gym for learning higher-level skills.

From our experience, we have found that the single most important piece of men's equipment for training at home is a set of parallettes. It's astounding the number of exercises that can be performed on this one piece of equipment alone. If you are not familiar with what parallettes are, these are a miniature version of the men's parallel bars. L-sits, planches, and handstands are essentials of gymnastics that every gymnast must perfect, and these are JUST A FEW of the elements gymnasts can perform safely at home on a set of parallettes.

In our guide, we provide an exercise regimine according to your gymnastics level. But remember, our training guide is just that - a guide. Every athlete is unique, so depending on individual strength and ability, you may find the need to vary or adapt the reps, times, or the exercises themselves.

Feel free to print the guide to have to look at as you train. And, as always in gymnastics, training should be done only with proper matting and under the supervision of a safety certified coach or adult.

So, let's get started. Just download the Parallette Training Guide by clicking the Download button at the right.  Good luck!

Jay Thornton
World Championship Team Member
American Gymnast Owner

Click the Download link for 12 great Mental Strategies that Gymnasts can use before their next competition that will enable them to trust in their athletic abilities.  Developed by Sports Psychologist Dr. Patrick Cohn.

Plotting the Course for Your Success

"If you don't first set a goal, how will you know what to work toward? Setting that goal, whether it is to learn a new skill or win a gold medal at the Olympic games, allows you to create a step-by-step plan to achieve that goal and accomplish your dream."

Shannon Miller, 7 time Olympic Medalist and 9 time World Medalist.

Do I Need to Do Goal Setting?

How much success do you want? Many athletes achieve some success without using formal goal setting, but virtually every great athlete who consistently wins, uses some form of goal setting. The USOC Sport Psychology program believes that using goal setting is as necessary as having a coach.

How does goal setting help? Like a good coach, a good goal setting gives an athlete an edge in three areas:

1.      Direction- Goals tell you where you need to go and how to get there.

2.      Feedback- Goals tell you when you are making progress.

3.      Support- Goals keep you going when you might otherwise give up.

What happens if I don’t use goal setting? A lot of athletes say, “hey, why should I do goal setting when things are going well?” If things are going well, you may not notice the absence of goal setting right away. It’s when things start going poorly, however, that the athlete who does good goal setting can correct things and avoid a slump. Remember, good goal setting gives you direction, feedback, and support, three important tools when you are trying to avoid a slump.

The other thing to remember is that good goal setting can help you to greater and greater success. As the earlier quote from the Olympic Medalist makes clear, goal setting was critical to his winning a medal. Some athletes are satisfied with a lower level of success, but if you would like to be internationally successful in sport, we believe you do have to use goal setting as a basic training and competing skill.

What is effective goal setting?

Effective goal setting changes behavior. In sports, athlete behavior is the key. A motivational speech is useless unless athletes behave differently because of it. Training a new move for weeks and months is useless unless the athlete uses the move in competition (the athlete’s competition behavior changes). Shaving your head for competition, listening to a tape, watching video of your opponents, are all just wasted time unless they change you behavior in productive ways. The same is true for goal setting. If you think setting goals means sitting down once a year and writing down that you want to be the national champion, don’t waste your time, unless writing that statement down will change your behavior!

Athletes who use goal setting effectively find a number of behavior changes including:

1.      Training is more productive, with more done in less time.

2.      Competition behavior is more focused, resulting in less nervousness at competitions.

3.      They don’t get stuck working on one thing in practice; instead, goal setting helps them to move onto other stuff they need to work on.

Effective goal setting becomes a habit. Like other behaviors that take some effort, goal setting needs to become a habit or it fades away (usually when things seem to be going well). When goal setting becomes an automatic part of your day, it will be most helpful to you.

Effective goal setting pays more attention to the little goals than the big goals.

            Question: How many athletes have said to themselves, “I want to win”?

Answer: Every single athlete who has ever lived.

Setting the big goals (winning, Olympic Medal, National Champion, All-American), is the easy part that every athlete does. Setting the smaller goals that get you to the bigger goals is the hard part. Effective goal setting begins when you get past the big goals and start building the yearly, monthly, weekly, and daily goals that get you to the big goals. This takes work, and needs to become a habit, but it will change your behavior!   Read on to learn how to use this valuable skill.

How am I Doing?  Rating Your Own Goal Setting Skills

0 =  Never     1 = Sometimes     2 = Almost Always

_____  1.  I set specific goals for practice

_____  2.  I set specific competition goals other than winning.

_____  3.  I do regular goal setting.

_____  4.  I review my goals after practices and competitions.

_____  5.  I re-set my goals if I get sick or injured or change my schedule.

_____  6.  I’m hard on myself if I don’t meet my competition goals, even if the competition results were good (like if I win by being lucky).

_____  7.  I give myself credit for meeting competition goals, even if the result was less than I had hoped for.

_____  8.  It is hard for me to come up with competition goals when I am winning

_____  9.  I write down my goals.

_____  10.   Doing goal setting changes the way I train and compete.

_____  Total (Add up your answers)

If your total score added up to:

19 – 20:  You make goal setting an essential part of your training, or you are fibbing.

13 – 18:  You are an effective goal setter, who already has benefited from this approach.

6 – 12 :  Goal setting helps you somewhat, but you could benefit even more.  Exercises in this article could be helpful to you.

0 -5:  You either dislike goal setting, or are new to the concept.  We hope you learn to benefit from it.  Read ahead for way to incorporate goal setting into your routine. 

Exercises To Develop Your Goal Setting Skills

Goal Setting Exercise 1

Moving Beyond Outcome Goals to Process Goal Setting

As we mentioned, all athletes already know how to set outcome goals – but setting only outcome goals, like winning will not change behavior because outcomes are not totally within your control.  Process goals help keep your focus on things you can impact and have control over. 

1.      Start With an Outcome

Choose an upcoming competition, and pick a challenging but not impossible outcome goal (win, place, get a certain score or time, etc.).  Write that goal down in detail here:

_____________________________________________________

_____________________________________________________

2.      Moving From Outcome to Process

How do you maximize your chances of achieving that goal?  Write down three behaviors you can do at competition to increase the odds of you achieving the outcome you wrote down in step one. 

For example, an athlete might write: 1)  I will be relaxed in the starting gate; 2)  I will hold my pace, and race my own race, even if the pack goes out fast; and 3)  I will maintain good technique in the second half of the race.

1.  I will

_____________________________________________________

_____________________________________________________

2.  I will

_____________________________________________________

_____________________________________________________

3.  I will

_____________________________________________________

_____________________________________________________

[You have just gone from outcome goal setting to process goal setting.]

3.      Practicing the Process in Training

What can you do in training between now and your competition to maximize your chances of achieving your three competition process goals?  Write down two strategies to focus on in training that will set you up to behave the way you want in competition. 

For example, if you competition process goal is take a risk and confidently try a new move in competition, you might focus on competition simulation in training, in which you only have one chance to try the move, with no second chances.

1.  In training, I will _____________________________________________________

_____________________________________________________

2. In training, I will _____________________________________________________

_____________________________________________________

3. In training, I will _____________________________________________________

_____________________________________________________

4.      Become an Enforcer

When does goal setting fail?  When you don’t do it!  You just figured out how to maximize your outcome at an upcoming competition, so how do you make sure you start today to change your behavior?  Pick a reward for completing step 3 at your next practice, and pick a punishment for not doing it. 

For example, your reward could be a new CD and your punishment could be having to wake up at 5:30 AM to run a mile.

1.  If I do step 3, I will get _____________________________________________________

_____________________________________________________

2. If I fail to do step 3, I will have to _____________________________________________________

_____________________________________________________

Goal Setting Exercise 2

Setting Short Term Goals

Long-term goals don’t work unless they lead to short-term goals that impact behavior now.  Try this exercise to see if your big goals lead to your day-to-day goals: 

1.  What is your dream goal for the season? _____________________________________________________

_____________________________________________________

_____________________________________________________

2.  What are the abilities of athletes in your sport who could achieve that dream goal?  (e.g., perfect technique, great strength, great confidence, etc.)

_____________________________________________________

_____________________________________________________

_____________________________________________________

3.  Do you have all of those abilities fully developed?

Yes _____     No _____

4.   If no, which abilities do you most need to work on?  _____________________________________________________

_____________________________________________________

_____________________________________________________

5.  What will you do between now and the end of the season to develop those abilities?

_____________________________________________________

_____________________________________________________

_____________________________________________________

6.  What will you do this week to develop those abilities?  _____________________________________________________

_____________________________________________________

_____________________________________________________

7.  What can you do next practice to develop those abilities?  _____________________________________________________

_____________________________________________________

_____________________________________________________

Goal Setting Exercise 3

Setting Challenging But Possible Goals

Research has shown that tough goals push you further but we also know that athletes don’t believe goals that are too unrealistic.  Try this exercise to see if your goals are both challenging and realistic. 

1.      Pick a goal that would be great if you could do it, but is just too hard to achieve.  For example, a junior elite cyclist who has just started racing the 3000 meters might say, “In all 10 races this year, I will set a new PR time each race.” 

Your great but unrealistic goal for your sport:  _____________________________________________________

_____________________________________________________

_____________________________________________________

2.      Pick a goal that is similar to the first step, but you are 99% sure you will achieve.  For example, the same junior elite cyclist might say, “I will set a new PR in some race this year.”  This is too easy, because she just started racing the 3000, and is bound to set a new PR at some point this year.

Your realistic but too easy goal for your sport:  _____________________________________________________

_____________________________________________________

_____________________________________________________

3.      Pick a goal in between the two goals listed above.  A goal that will be hard to do, but is possible if you train hard and smart, you stay healthy, and conditions are good.  For example, this junior elite cyclist decides that she will lower her PR in the 3000 from 3:58.5 to 3:52 seconds at some race this year.

Your hard but realistic goal for your sport:  _____________________________________________________

_____________________________________________________

_____________________________________________________

Sports Nutrition

Copyright 2005. Performance Training Systems

A great deal of preparation and training goes into an athletes workout routines. Unfortunately, nutrition is often forgotten about and left to chance. Without proper nutrition, the body cannot perform to its full potential. Let’s look at it this way. If an individual buys a new Ferrari that has a top speed of 180 mph, but puts diesel rather than premium fuel in the car, it will not reach 180 mph or function properly. Even worse, if the individual forgets to put gas in the tank at all, the car will not go anywhere. Although this analogy may seem trivial, many athletes do not properly fuel their gas tanks with the right food, and some of them forget to put in fuel at all.

With such large amounts of training between practices and workouts, the body uses a large quantity of nutrients. If an athlete neglects to have a full tank before training and/or restore the nutrients lost after training, performance is negatively affected. The focus of any nutrition program must be “eat to train rather than training to eat” (Seebohar, 2004). This means that eating is a way to fuel the body for the exercise to come. This does not mean that training is an excuse to eat whatever you want. To better understand nutrients and how they affect the human body, the six macronutrients will be examined.

CARBOHYDRATES

Carbohydrates should comprise the majority of any diet. For athletes, carbohydrates become even more important. This macronutrient is the principle source or energy. Carbohydrates exist in three principle forms, monosaccharides, disaccharides, polysaccharides. These are essentially molecules containing one, two, and multiple sugars respectively. Once entering the body, these molecules are broken down into glucose which the cells can use for energy. Glucose can be stored both in muscles and liver as glycogen. The most readily available store for glucose is the muscles. The body can utilize glycogen (the stored form of glucose) at a rate of 3-4g/minute from muscle tissue, while only 1g/minute can be released from the liver (Seebohar, 2004). For this reason it is a must for athletes to fill their tanks with carbohydrates to make sure muscle stores are topped prior to exercise.

FATS

Fats are another important macronutrient for athletes. This essential nutrient is important for cushioning organs, nerve transmission, and also providing energy. Although excessive amounts of fat are not desirable in a diet, fats are still a must for any individual. There are three basic kinds of fats, saturated fats, monounsaturated fats, and polyunsaturated fats. Choosing monounsaturated and polyunsaturated fats rather than saturated fats greatly reduces the risk of heart disease. Generally saturated fats are the ones that are solid at room temperature. These have a higher tendency to “clog” arteries. Unsaturated fats are generally liquid at room temperature and are found in the form of peanuts, avocadoes, olive oil, and salmon. As an athlete, one thing to note about fats is that they take longer to digest. Consuming a meal higher in fat content before a workout is not advisable. This can lead to digestive problems during the workout and create gastrointestinal distress.

PROTEINS

Protein is essential for providing the body with amino acids. Among other things, these amino acids are needed for the resynthesis and rebuilding of muscle tissue (Seebohar, 2004). Twenty-two amino acids exist, nine of which are essential (must be obtained from food), and eleven of which are nonessential (the liver can produce them from other amino acids). Often times, food is referred to as a complete or an incomplete protein. The term complete protein refers to a food that contains all the essential amino acids. Animal sources of protein are a common form of a complete protein. Incomplete proteins are those lacking one or more of the essential amino acids. Grains, beans, vegetables, and gelatin are all incomplete proteins. (Reimers, & Rudd, 2000). With the large amount and intensity of exercise that athletes put in, protein is essential for the rebuilding of broken down muscle tissue.

WATER

Of the six macronutrients, water is by the far the most important. The human body is made up of 60-75% water (Seebohar, 2004). Water is important for hydration, nutrient transport in the blood, dissipation of heat, eliminating metabolic wastes, joint lubrication, and other chemical processes. Hydration is vital to performance as an athlete. Just slight levels of dehydration can lead to decreases in performance. One of the best indicators of hydration is the color of one’s urine. Try to maintain a urine color of pale yellow to clear. Do not wait for the thirst mechanism to kick in before starting to drink. At this point it is too late; thirst is the body’s conscious awareness of the need for fluid. That only begins when the hydration tanks are  running low. Remember to drink plenty and drink often when it comes to fluids.

VITAMINS

Vitamins are essential for metabolic reactions within the body (vitamins are the catalysts for these reactions). Thirteen vitamins have been discovered to date (Seebohar, 2004). Some of these vitamins are stored in the body (vitamins A,D,E, and K) and others are not (Vitamins B and C). The vitamins that are stored in the body are considered fat-soluble vitamins, while the vitamins not stored in the body are considered water-soluble vitamins. Generally, athletes do not need excess vitamins in their diets. Since these are only catalysts to metabolic reactions and do not provide energy themselves, they are not needed in excess. Also, since athletes consume more calories than non-athletes, they typically get any additional vitamin needs through food (Seebohar, 2004).

MINERALS

Although minerals are not a source of energy, they are critical for forming structures, and regulating bodily processes. Calcium, iron, magnesium, sodium, potassium, and zinc are probably some of the most talked about among athletes due to their effects on hydration, cramping, oxygen delivery and immune system health. For athletes that are heavier sweaters it can be beneficial to supplement with a sports drink containing sodium and potassium.. This can help maintain proper ratios of intracellular and extracurricular electrolytes, which allows for more efficient muscle functioning. Athletes that have ongoing problems with muscle cramps may want to consult a physician. Calcium is extremely important for all athletes, but particular younger athletes. In general bones are very receptive to calcium uptake until the mid twenties. At this point in time, the bones typically do not absorb any considerable amount more calcium. In order to prevent osteoporosis (brittle bone disease) it is important to consume enough iron through food to keep iron levels adequate. Too little iron in the body is referred to as anemia and this leads to extremely poor oxygen delivery to the muscles and fatigue.

DAILY FUELING

One of the most important things an athlete can do in regards to nutrition is to maintain a healthy daily diet and eat regular meals. Skipping meals is far to common among athletes and leads to poor performance during workouts and competitions. Skipping a meal does not allow for a full fuel tank going into a practice or workout and can lead to overeating after a workout. This in turn can lead to weight fluctuation and decreases in athletic performance. It is a good idea as an athlete to eat smaller meals more often. This will keep energy levels more constant and make workouts more effective. Strive to eat 4-5 mini-meals each day about 2.5-4 hours apart. Do not let yourself go longer than 4 hours without some form of food in the body. Additionally, at each one of these mini-meals try to consume lean protein and complex carbohydrates. This is important to adequately fuel the body and allow for muscle recovery.

FUELING BEFORE A WORKOUT

Before workouts it is important to hydrate and fuel the body to allow optimum athletic performance. Consume a mini-meal 2-3 hours before exercise that contains complex carbohydrates, lean protein, and is low in fat. The foods consumed before a workout should be foods that you know settle well in your stomach and do not provide any gastrointestinal distress. Make sure to monitor your urine color (should be pale yellow to clear) and keep adequately hydrated. Within the last 20-30 minutes prior to exercise it is important to consume an additional 7-10 ounces of fluid.

FUELING DURING A WORKOUT

During a workout it is important to ingest fluid relative to the amount of fluid lost. Each athlete will lose a different amount of fluid (sweat and respiration) during exercise, and should therefore have a personalized hydration strategy. To calculate a sweat rate, weigh yourself before beginning exercise. After exercising for an hour weigh yourself again (this should be dry body weight). Each pound of body weight lost is equivalent to 16 oz of fluid. The following calculation is based on a 148 lb individual. You can calculate your own hydration needs during exercise using the same formula.

Pre-exercise weight: 148 lbs

Post-exercise weight: 146 lbs

Weight lost during exercise: 2 lbs

Fluid lost during exercise: 2 lbs x 16oz/lbs = 32 oz

Fluid consumed during the 60-minute workout: 12 oz

Individual fluid needs: 44 oz of fluid per hour of exercise

Based on this individuals sweat rate they should try to consume about 44 oz of fluid an hour during exercise. This means about 11 oz every 15 minutes. It is important for athletes to know their sweat rates since a small amount of dehydration can result in a decrease in athletic performance.

In an exercise session lasting longer than 90 minutes it is also important to consume some source of fuel. Sport drinks are advisable in training sessions lasting longer than 90 minutes to allow for optimal performance. Aside from providing additional carbohydrates, sport drinks also help to replace electrolytes (salts) that were lost in sweat.

FUELING AFTER A WORKOUT

After the completion of a workout it is vital to replenish the body with proper nutrition. At the end of a workout an individual should consume some source of carbohydrate and protein in a 4:1 ratio. In other words, for every 4 g of carbohydrate consumed, 1 g of protein should be consumed. This post workout snack should have very little fat content to make for a speedy absorption into the body. It is important to do this within the first 30 minutes after exercise. This is when the muscles are most receptive to carbohydrate and protein ingestion and can quickly start muscle repair.

Again after the workout it is important to consume a mini-meal within about 2 hours after exercise. This should be a typical meal with complex carbohydrates and lean sources of protein. Additionally, make sure to monitor urine color after a workout and consume plenty of fluids and keep hydrated.