In this section, you’ll find weight training exercises and methods for building both strength and size (hypertrophy). While training for size can sometimes be counterproductive for Wushu and gymnastics, you can actually gain quite a bit of muscle before it becomes an issue. So, unless you’re training to be a competitive gymnastics or Wushu athlete, it’s perfectly fine to follow a bodybuilding routine while still practicing your jumps on other days.
Your focus is on building muscular strength, with or without weights. I like to use the term "strength training" when you're not just working on the main lifts—like bench, squat, and deadlift—but instead try to build strength for a specific movement or skill in your sport. You can take any exercise and do 5 sets of 2–5 reps, resting about 2 minutes between sets. Don’t train to failure—stop 1–2 reps before your max.
You focus on muscle size, symmetry, and definition—mainly for aesthetics rather than performance. Usually 8-12 reps and 45 to 60 seconds rest between sets.
You focus on your 1 rep max for the three main lifts: squat, bench press, and deadlift.
You combine elements of weightlifting, cardio, and functional movements.
You focus on building strength for bodyweight exercises. Even though you are training to perform exercises without weight, you may do weighted pullups during your workout.
Focus is on lighter loads, higher reps (12–20), and shorter rest periods to build muscular endurance without excess bulk. Target sport-specific movements that aim to improve joint stability, posture, and fatigue resistance.
