Regarding the GOATs of their respective sports, few are as awe-inspiring as Simone Biles. An 11-time Olympic medalist, 7 of that are gold, Biles uses a training regimen that focuses on power, agility, and precision.
Gymnastics is probably the most demanding sports on the body and requires an insane amount of core and body strength, each of which Biles has in spades. Let us take a look at the work Biles puts into achieving her Olympic physique.
Gymnastics
The vast majority of Biles’s training involves doing what she’s training for…gymnastics. Biles spends upward of three hours almost day by day working on her vault, beam, bar, and floor skills. We aren’t gymnastic pros by any means in order that we cannot be covering much on this front, but we a minimum of desired to be certain it was known that that is the most important chunk of her training.
Simone Biles Key Exercises
Before we get into the actual exercises, Simone spends about half-hour before training to work on mobility. This involves a whole lot of resistance band mobility work, including:
- Internal Rotations
- External Rotations
- Banded Shoulder Pass Throughs
- Band Pull Aparts
- Laying Overhead and Waist Touches
- (Not a band exercise) Overhead Single Arm Tricep Extension with lightweight
Okay, now for the actual exercises:
1. Rope Climbs
Biles repeatedly performs rope climbs in a pike position, using only her arms to tug herself up and convey herself back down. These are great for developing her lat, biceps, and grip strength.
2. Pike Push-Ups
These are great for targeting the shoulders. You must have your feet on a raised surface to place much more tension in your shoulders. A robust shoulder complex is totally crucial to launching into the air on vaults and floor routines.
3. V-Sit Up Yoga Block Passes
These are deceptively difficult to perform. Hold a yoga block between your shins, raise it up right into a V, grab the block together with your hands, return to flat with arms stretched overhead, after which raise it up again, placing the block back between your shins. That is one rep. In case your core is not screaming after these, you didn’t do them right, or your name is Simone Biles.
4. Weighted Elevated Hip Hold
This exercise involves all the posterior chain. Stand together with your upper back on a platform and your feet on one other platform. With a dumbbell in your waist, raise your body to flat and hold for so long as you’ll be able to. You must feel it in your lower back, glutes, hamstrings, and abs.
5. Hanging Leg Raise
These aren’t your typical leg raises together with your feet only going to parallel with the bottom. Biles brings her toes all the best way as much as the bar, using all the possible range of motion. To make this even tougher, she performs these against a flat surface, eliminating momentum created by swinging.
6. L-Sits
The L-sit is a brutal option to finish a workout; we’re taking it easy with this one. Biles actually does an L-sit right into a handstand, but that is likely to be pushing it for anyone who is not a trained gymnast.
Simone Biles Inspired Workout Routine
Be certain to perform a 20-30 minute mobility warm up before jumping into the workout. Take 1-2 minutes rest between sets.
| EXERCISE | SETS | REPS |
| Rope Climbs | 3 | Failure |
| Pike Push-ups | 3 | 20 |
| V-Sit up Yoga Block Passes | 3 | 30 |
| Weighted Elevated Hip Hold | 2 | So long as possible |
| Hanging Leg Raise | 3 | 20 |
| L-sits | 3 | 60 seconds |
Cross Training
To maximise her athletic ability, Biles also incorporates crosstraining into her workout regimen. Whether she’s swimming for a mile, biking for 10 miles, or going for a hike, she ensures her cardiovascular fitness is as much as snuff for acting at the very best level.
Wrap-Up
As you’ll be able to see, Biles’ workout consists of a whole lot of core work, body weight exercises, and work outside the gym. This mix of coaching styles has provided the muse Simone needed to dominate the Olympic stage. While doing this training routine probably won’t get you a gold medal, you’ll be able to a minimum of know you are following within the footsteps of the best to do it.
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