Dave Durante performing a strict ring muscle up in a gym

Monkey Method

download the app. master the technique. reach your goals.
The Difference of

Monkey Method

+ 45-60 MIN.

Monkey Method is our version of a GPP (General Physical Preparedness) program. A complete accessory and training plan to build strength, stability, and mobility for all gymnastics-based skills.

Move through varying levels of Shape, Strength and Dynamic foundational movements to build confidence in any gymnastic movements you want to achieve.

About the Monkey Method Program

Our Power Monkey philosophy is based on our hierarchy of gymnastics. We believe that there are four phases to learning gymnastics movements.


It's tempting to want to skip straight to the Dynamic Plan in the Power Monkey Training app, but we encourage you to start at the beginning and move through the levels with integrity and intention for the greatest success. By doing so, you'll make greater strides in the long run with any gymnastics skill you want to achieve.

Don't take our word for it


The last time I completed this block of training I was able to complete 17 strict bar muscle ups at 100kg body weight. So here's to hoping to more of the same.


The programming is fantastic and tailored to your skill level because they do an assessment before you start each program. The one I'm doing now focuses on positional strength (lots of isometrics and tempos). I've been doing the shape foundation program for 9 weeks and i'm so much stronger and more mobile than when i started! The app itself is easy to use and not glitchy at all.

Skyler FG.

Been using the app to complement CrossFit training to work on gymnastics skills and I have really enjoyed working through the progressions so far. Already seeing improvements after about 6 weeks on the Monkey Method Shape and Core365 courses. Love how there is an assessment at the beginning of each program. Tons of content in the app, I can see myself using this for a long time.

dave durante performing swinging on gymnastics rings for a power monkey fitness course

meet your coach

dave durante

NCAA All-American at Stanford University
Multiple Time US National Champion
Multiple Time World Team Member
2008 Olympic Team Member
Co-Owner of Power Monkey Fitness

Should i start at the beginner, intermediate or advanced level of the monkey method plan?

The minimum requirement for any block of training within Monkey Method is:

Strict Pull-ups: 0-4
Push-ups: 0-9

Strict Pull-ups: 5-10
Push-ups: 10+

Strict Pull-ups: 10+
Strict Handstand Push-Ups: 10
Strict Muscle-Ups: 3

Once you are placed in Beginner, Intermediate, or Advanced, you'll complete a strength/mobility assessment that will place you into a level based on your assessment.

Phase 1:

shape foundations


+ 45 MIN.

The key to mastering any gymnastic movement is creating strong body shapes. Knowing how to move your body properly is critical. In Shape Foundations, you'll focus on increasing your flexibility and developing your core.

Even if you consider yourself a competitive athlete, moving through the highest level of the Monkey Method Shape Foundations is beneficial when working toward Monkey Method Dynamic Foundations.

phone screen images of the Monkey Method Shape Foundations program with a sample workout
Screen shot of the Power Monkey Training Monkey Method Strength Foundation program and a sample workout
Phase 2

Strength Foundations


+ 45 MIN.

Once you have demonstrated efficiency in body positions and core strength, you are ready to begin building strength in controlled and static holds across a variety of skills.

In this block, you'll focus on Strict Muscle-Up technique and strength, Push-ups, hollow and arch positions and strength, single leg strength, basic handstand positioning and more.

Phase 3

Dynamic Foundations


+ 45-60 MIN.

The last block of Monkey Method programming focuses on layering in Dynamic movements.

Once you have spent adequate time strengthening muscles through strict movements, you'll find the transfer of power much easier from one muscle group to another which is critical for generating momentum and propulsion during dynamic gymnastics skills.

Six workouts are programmed during the week. You'll rotate through heavier days, mobility, and handstand drills, with the final workout focused on conditioning.

Phone Screenshot of the Power Monkey Training Dynamic Foundations program and a sample workout
take the assessment and

build your monkey method plan

Before starting the Monkey Method plan, you'll complete an assessment that will identify any strength and mobility deficiencies.

Once you are placed in a level, you'll work through proper technique and movement patterns to master gymnastics skills, injury free.

Turn your weaknesses into strengths.

features + benefits


Have a question about a movement in the Monkey Method plan?
Want a coach to review your form?

Reach out to us in the Power Monkey Training app!

Select the chat bubble on the home screen and send your questions to the Power Monkey Fitness team.

Want us to take a look at your current form or confirm you're completing the drills correctly? Send us a photo or video and we can coach you through the movement.

We're committed to helping you reach your goals and that means being accessible to you throughout your training cycle.

Ready to start your training?

programs built by elite athletes

Gymnastics programs designed by Dave Durante and Colin Geraghty. Weightlifting programs built by Mike Cerbus.

semi-individualized programs

Strength and mobility assessments will build a program based on your skill level and attack your weaknesses.

in app chat

Chat with the Power Monkey coaches about your progress, specific movement drills. Send us photos/videos to assess your form!

Features + Benefits

Movement VIdeo Library

With over 1,200 high-quality instructional videos, we've curated a treasure trove of exercises, techniques, and movements designed to elevate your physical capabilities.

Each video is expertly crafted by our elite Power Monkey coaches and trainers, ensuring clear instructions and demonstrations to guide you every step of the way. With our easy-to-navigate interface, you can quickly find the perfect video to target specific muscle groups, improve flexibility, and enhance your strength.

The best part? You'll be able to access the Power Monkey movement video library for FREE.

No paid subscription required!

Become a gymnastics expert with a Power Monkey coach, accessible anytime, anywhere

Download the Power Monkey Training app


  • Pull Up Bar
  • Parallel Bars, Dip Bars, or Plyo-boxes
  • Light Dumbbells
  • PVC pipe
  • Climbing Rope
  • Gymnastics Rings (high and low)
  • Paralletes
  • Theraband
  • Plates (5-25lb)
  • GHD

If you are missing any equipment, reach out to one of the coaches through the in app chat to ask about a substitute.

The Beginner, Intermediate, and Advanced plans are tailored to your specific skill level. However, if you're having trouble with a specific skill that is beyond your abilities, contact us through the in-app chat and we'll be glad to help.

Yes, the Monkey Method program is designed to supplement your general fitness programming, or it can be used independently.

The programs are designed for you to stick with your Beginner, Intermediate or Advanced level through the Shape, Strength and Dynamic plan (in that order).

So if you finished Shape Foundations - Intermediate, you would move to Strength Foundations - Intermediate. Take the assessment and work through the appropriate level.

Once you finish Dynamic Foundations, we recommend you start back at the Shapes Foundations, Intermediate.

You'll feel more confident with Pull-ups, push-ups, strict and kipping bar muscle-ups, strict and kipping ring muscle-ups, rope climbs, single leg squats (pistols), basic handstand holds and handstand walking.