Styrketræning For Gymnaster

How did the gymnasts who did strength training with at Ollerup Højskole perform in autumn 2025? 🤸‍♂️🏋️

During the autumn, I ( ) was responsible for the strength and conditioning of a strong group of students at Ollerup.

They trained 2 (some 3) times per week, and we continuously tested them on force plates twice weekly, alongside isometric hip tests (abduction and adduction).

With the force plates, it was also crucial to monitor neuromuscular fatigue, so we could adjust load early and reduce injury risk before it became a problem.

In addition, each student followed an individual program, with exercises tailored specifically to them. Programs were adjusted, modified, or upgraded day by day whenever data or movement quality showed it was needed.

Looking at the entire group of 13 gymnasts as a whole, this resulted in:

Team averages:

+33.7% CMJ jump height (NI)
+17.2% peak force
+45.8% RSI
+129% avg. RFD

To me, this shows what happens when strength training is taken seriously, monitored closely, and adjusted when needed.

Huge thanks to the students for the effort throughout the entire autumn!

SFG is coming to Ollerup this Spring 2026.

This is a strength class built for gymnasts with personal programs, weekly coaching, testing on force plates, and progress you can clearly see.

Every Thursday.
Only 20 spots.

If you want to jump higher, get stronger, and train with a coach who adjusts everything to your level, this is for you.

How do you sign up?:

Check your mail if you are a F26 student

Or

DM that you want to come on the list.

Leaking in Female Gymnastics

Evidence:
A survey of 200 competitive female artistic gymnasts showed that 96.5% had leaked during training, and 36.1% leaked nearly every practice. Most reported that it only happened in gymnastics, typically during landings on floor, vault, beam or tumble track.

Training:
Pelvic floor training is about contracting the muscles that control peeing.

Imagine you are peeing and need to cut the stream – that exact tightening is the pelvic floor working.

Important: do not practice this while actually on the toilet – only use the feeling as guidance.

Hold the contraction for 3–6 seconds, then relax completely for 3–6 seconds = 1 rep

Do 1–3 sets of 8–12 reps

Repeat 1–2 times daily

Frequency is key

Urine leakage in gymnastics is very common, but rarely talked about. Many gymnasts feel embarrassed or isolated, even though the majority will experience it. Starting the conversation and applying structured pelvic floor training can make a real difference.

Want to know more?

We recommend following of you are from the Nordic countries 🇩🇰🇳🇴🇸🇪

Imaginary FAQ:

💬 1. “Is it a waste to do strength training after gymnastics?”
You’ll still get stronger, but you’ll get less out of it than if you separate strength and gymnastics.

💬 2. “Does this only apply to elite gymnasts?”
No. The effect also shows up in “new” athletes and younger gymnasts who train several times a week.

💬 3. “What if I don’t have time to separate them?”
If you have to combine both, start with whatever is most important to you. In the beginning of the season it might even make sense to start gymnastics practice with strength training, and then switch it around later on. Depends on goals.
That said, there’s a clear benefit if, for example, you do gymnastics twice a week and strength train on separate days.

💬 4. “How big is the difference really?”
If you could improve your squat by 20 kg, you might only gain 15–16 kg if you always do strength work right after gymnastics.

💬 5. “Does this affect everyone?”
The effect is biggest for lower body strength and explosive power, especially in men.
Women might be a bit less affected, but the difference is still noticeable.