THE GROUNDBREAKER Max Whitlock With two Olympic bronze medals and two silvers in the world championships, 22-yearold British gymnast Max Whitlock knows how to swing to the top of his sport. Yes, his training focuses on traditional gymnastic bodyweight drills but he has also been prepared to smash the old-school rules by harnessing vibrating PowerPlate routines to build agility and proprioception (the body’s ‘sixth sense’, which co-ordinates your spatial awareness and limb movements). ‘The vibrations strengthen the accessory muscles
Alternate between five chin-ups and five bench presses for 15-20min. Rest for 5min. Then alternate between five squats and five deadlifts for 15-20min. Aim to increase the number of reps each session until you hit a 20% increase, then add 5% heavier weights.
For speed… STICK SPRINTS
Sprint for 40-50m while holding a stick with both hands above your head. Do this 3-4 times, resting 60sec between sprints.
For power… WEIGHTED STAIR RUNS
Drive up a set of stairs (in a safe location) with a light barbell across your shoulders. Do this 4-5 times, resting for 3-5min between runs.