Acro and Tumbling

The goal of this program is to develop more absolute strength. The goal is not conditioning or extreme sport specific lifts although the lifts picked do carry over well to Acro. Examples of which would be variations like sumo squats and overhead carry’s that will be more applicable to bases. It is expected that this template serves the purpose of strength development. Conditioning and direct skill work are separate. Acro is not something that you can practice in the weight room. That is what practice is for. This just develops strength and coordination. It is designed to favor the bases more than the tops because their role requires more strength.

This program has two hypertrophy blocks. Weeks 1-3, 4-6. I use volumeazation and rpe to overload during these weeks. Every 3rd week is a deload. Weeks 7-12 are divided into two peaking blocks. Volume decreases and intensity ramps up. This program is linearly based but I have other programs that are concurrent and conjugate based. As per request however this program is classic western periodization. 

The method of progression I use for the main lifts is an AMRAP set. For every rep achieved over your target goal you will add 1.25% of your 1rm to next weeks lift. 

For example,

If my 1rm is 200lbs and I have an AMRAP with a target of 2 reps at 90% and I hit 4 reps. I will add 3.75% of 200 to next weeks lift. This would have me lifting 205lbs the next week for the same targeted reps until I repeat the AMRAP. 

Other methods of progression in this program are increasing volume and increasing RPE/RIR.

All of the lifts included have been researched to be some of the most effective strength lifts for Acro Athletes. 

This program does not really have any variation. However, I expect the coach to be able to  access the athlete and if a lift is getting stale vary it as needed. It could be as simple as going from a tricep pushdown with a v bar to a rope. A front squat to a paused front squat etc… 

Following the notes on the exercises is essential. Every detail in this program from week 1-13 is crucial. 

The hypertrophy phase is designed to have longer workouts than strength phase. Both are essential. 

This program is not going to make your athlete big and bulky. They are females. Male hormones make you big and bulky. 

I have probably missed something in this description but am available to answer any questions. 

GO FLEET.

Through my programs Acro athlete Mattea Ruiter has achieved a 300+ deadlift, 270+ squat, and a 155lb bench. Her bodyweight is 148.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Overhead Press (Dumbbell)

Alternating Incline Bench

Bent Over Row (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

1 Arm Overhead Carry

Superman

Sumo Deadlift (Barbell)

Front Squat (Barbell)

Hip Thrust (Barbell)

Lateral Lunge

Side Crunch (Cable)

Russian Twist (Dumbbell)

Plank

Dip (Weighted)

Pull-Up (Weighted)

Seated Shoulder Press (Dumbbell)

Spider Curl

Face Pull

V-Handle Tricep Pushdown (Cable)

Hollow Hold

Sumo Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Suitcase Carry

Hanging Leg Raise

Cable Crunch

Pogo Hop

Plank (Weighted)

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