Parallettes One Manual
Gold Medal Bodies
Parallette Prep Program
1
Gold Medal Bodies
Introduction
Ready t o get st ar t ed wi t h your shi ny new P- bar s? Thi s pr ogr am i s a super - shor t i nt r oduct i on t o t he essent i al basi c ski l l s you’ l l want t o mast er f i r st t o ensur e r api d devel opment wi t h mor e di f f i cul t movement s. Thi s means pr act i ci ng our basi c pushi ng, pr ess i ng, and hol di ng exer ci ses we’ ve gone over i n t he vi deos so f ar . We r ecommend goi ng back t o t hose vi deos t o r evi ew t he t echni que bef or e di vi ng i nt o your pr act i ce. Remember t hat sol i d t echni que i s t he t hi ng t hat makes t hese compl i cat ed ski l l s possi bl e, so f ocus on doi ng each movement as cl eanl y and c or r ec t l y as pos s i bl e - even i f i t s t i ngs t he ol ’ ego a bi t a f i r st . That ’ s OK. GMB st r engt h i s about go and maybe j ust a l i t t l e bi t of show f or good measur e, but
skill
i s al ways
our pr i mar y concer n. Bui l di ng pr oper ski l l s wi l l make you st r onger i n a way t hat ’ s bot h beaut i f ul and ef f ect i ve. Anyway… enough of al l t hat - you’ r e her e f or t he wor kout , and we’ r e her e t o del i ver . Check t he next page f or t he det ai l s on t hi s par al l et t e pr ep pr ogr am.
Enj oy!
Parallettes One Manual
The Program
Thi s i s a 2 week pr ogr am t hat f ocuses on t hr ee day spur t s. The pur pose i s st r engt h, but i n a const r uct i ve way t hat doesn' t cause i nj ur y.
Thi s i s accompl i shed t hr ough use of
l ow r eps, per f or med i n a sl ow and cont r ol l ed manner . Pr oper r ecover y i s absol ut el y necessary, so t he ‘ r est ’ days shoul d be dedi cat ed t o get t i ng enough sl eep and eat i ng l ot s of heal t hy pr ot ei n and f at .
Preparation
As you pr obabl y know by now, t he Gol d Medal Bodi es cur r i cul um i s based on Ci r cul ar St r engt h Tr ai ni ng ( CST) met hods. Thi s i sn’ t t he pl ace t o di scuss al l t hat ent ai l s, but i t does
mean t hat we want t o i ncl ude a pr oper l y st r uct ur ed
pr ogr am - even i n t hi s pr epar at i on st age. Bef or e di vi ng r i ght i nt o t he wor kout , get your body war m and l oose. We r ecommend pr epar i ng your j oi nt s wi t h I nt u- Fl ow. At mi ni mum, r un t hr ough t he shoul der , ar m, and hi p sect i ons of I nt u- Fl ow you’ l l f i nd on YouTube. I f you need a mor e act i ve war m- up, f eel f r ee t o do a f ew r ounds of Fl owFi t , j ump some r ope, et c. J ust don’ t over do i t , because you want t o f ocus your ener gy on t he exer ci ses ahead.
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Gold Medal Bodies
Exercise
Now we come t o t he meat of t he CST “sandwi ch” ( pr ep, wor k, comp) . You’ r e goi ng t o per f or m 3 t o 5 set s of 3 t o 5 r epet i t i ons of t he exer ci se Ryan demonst r at ed i n t he vi deo. For r ef er enc e, i t goes l i ke t hi s :
Push Up ( wal ki ng f eet f or war d) t o L- Si t
L- Si t ( wal ki ng f eet back) t o I nver t ed Pr ess wi t h f eet on f l oor
( Wal k f eet back t o pl ank) r epeat
Rest f or a f ul l mi nut e bet ween set s. On your f i r st day, you shoul d do t he mi ni mum amount of wor k ( 3 set s of 3 r eps) and f ocus on nai l i ng per f ect f or m. On subsequent t r ai ni ng days, add mor e r eps or set s onl y t o t he degr ee t hat you ar e abl e t o mai nt ai n your t echni que. As your st r engt h i ncr eases, gr adual l y begi n t o ai m f or l onger hol ds i n t he L- si t and doi ng t he I nver t ed Pr ess wi t hout your f eet t ouchi ng t he f l oor . Get t i ng t o t hi s l evel wi l l demonst r at e some ver y r eal st r engt h, so be sur e t o head back t o ht t p: / / par al l et t es . net and l et us know how you’ r e pr ogr essi ng.
Parallettes One Manual
Compensation
To r educe musc l es sor eness and r el ease t he accumul at ed t ensi on of your wor kout sessi on, we r ecommend gi vi ng your body a ni ce st r et ch - especi al l y ar ound your ar ms and shoul der s. Of cour se, we suggest usi ng a f l ow f r om our Pr asar a Pr i mer ( you can get a f r ee sampl e Pr asar a Yoga f l ow her e) , but any number or st r et chi ng or yoga r out i nes coul d ser ve our pur pose i f you don’ t have t he Pr i mer . Remember t hat compensat i on doesn’ t end wi t h st r et chi ng, and t ake our r ecommendat i on f or r est ser i ousl y. Thi s i s a muscl e bui l di ng pr ot ocol , so you wi l l need mor e r ecover y t han you t hi nk t o bui l d t hose bi g
guns.
..
Recording
Keepi ng a t r ai ni ng l og, t hough of t en a gi ant pai n i n t he ass, i s a ver y good habi t t o devel op because i t al l ows you t o di scover what ’ s wor ki ng f or you and quant i f y your pr ogr ess. On t he f ol l owi ng pages, you’ l l f i nd char t s f or t wo weeks of t hi s pr ogr am. We strongly urge you to print these out and use t hem t o r ecor d your set s and r eps f or each
wor kout . Al so i ncl ude hol d t i mes and ( i f you’ r e f ami l i ar wi t h CST’ s I nt ui t i ve Tr ai ni ng) RPt , RPE, and RPD somewher e i n t he mar gi ns. The Par al l et t es One manual ( j ust l i ke t he Ri ngs One manual ) comes wi t h f ul l dai l y char t s wi t h space t o r ecor d ever y i mpor t ant var i abl e of your wor kout s.
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Gold Medal Bodies
Training Charts
You can pr i nt t hese char t s t o r ecor d your t r ai ni ng on t hi s pr ogr am. Week 1
Day 1
Day 2
Day 3
Day 4
Rest
Day 5
•War m- Up •Push- Up t o L- Si t t o I nver t ed Pr ess •Cool - Down
•War m- Up •Push- Up t o L- Si t t o I nver t ed Pr ess •Cool - Down
•War m- Up •Push- Up t o L- Si t t o I nver t ed Pr ess •Cool - Down
3 to 5 set s: 3 t o 5 r eps: 60s r est 3 to 5 set s: 3 t o 5 r eps: 60s r est 3 to 5 set s: 3 t o 5 r eps: 60s r est
•War m- Up •Maybe a l i t t l e Pr asar a? •Cool - Down On Day 5, do t he same r out i ne - t hi s t i me wi t h maxi mum ef f or t .
3 to 5 set s: 3 t o 5 r eps:
Test
Compar e your f i nal number s t o Day 1.
Day 6
•War m- Up •Push- Up t o L- Si t t o I nver t ed Pr ess •Cool - Down
Day 7
•War m- Up •Push- Up t o L- Si t t o I nver t ed Pr ess •Cool - Down
60s r est 3 to 5 set s: 3 t o 5 r eps: 60s r est 3 to 5 set s: 3 t o 5 r eps: 60s r est
Parallettes One Manual
Training Charts (Continued)
Week 2 Day 8
Rest
Day 9
Day 10
Day 11
Day 12
Rest
Day 13
Day 14
Test
Days 15+
•War m- Up •Maybe a l i t t l e Pr asar a? •Cool - Down
•War m- Up •Push- Up t o L- Si t t o I nver t ed Pr ess •Cool - Down
•War m- Up •Push- Up t o L- Si t t o I nver t ed Pr ess •Cool - Down
•War m- Up •Push- Up t o L- Si t t o I nver t ed Pr ess •Cool - Down
3 to 5 set s: 3 t o 5 r eps: 60s r est 3 to 5 set s: 3 t o 5 r eps: 60s r est 3 to 5 set s: 3 t o 5 r eps: 60s r est
•War m- Up •Maybe a l i t t l e Pr asar a? •Cool - Down
•War m- Up •Push- Up t o L- Si t t o I nver t ed Pr ess •Cool - Down J ust l i ke on Day 5, t hi s i s a t est day - go har d. Compar e your f i nal number s t o Days 1 and 5. See how much st r onger you are?
3 to 5 set s: 3 t o 5 r eps: 60s r est
3 to 5 set s: 3 t o 5 r eps: 60s r est
At t hi s poi nt , we r ecommend r est i ng a nd movi ng on t o a di f f er ent t r ai ni ng c yc l e ( pr ef er abl y your f i r s t c yc l e of P1) .
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Gold Medal Bodies
Parallettes One Outline
Whi l e you’ r e her e, we’ l l gi ve you j us t a l i t t l e t as t e of how Par al l et t es One i s ar r anged. I t shoul d l ook pr et t y f ami l i ar t o t hose of you who ar e wor ki ng r i ght now wi t h Ri ngs One. Ther e ar e t wo l evel s of f our t r ai ni ng phases each.
Training Phases
Bot h l evel s of Par al l et t es One i ncl ude f our phases, ar r anged as f ol l ows:
Phase
Focus
Reps
Holds
Rest
Sets
8 - 12
3 - 5s
60s
3 - 5
5 - 13
3 - 5s
60 - 120s
3 - 5
Strength Building
1
4 Weeks
- pr ac t i c e bas i c movement s Skill Acquisition bi na- bui l d com
2
4 Weeks
t i ons Phase 1 movement s Flow Acquisition -
3
2 Weeks
gr oup Phase 2 combi nat i ons i nt o a r out i ne Flow - pr act i ce
4
2 Weeks
t he f l ow i n i t s ent i r et y
Hybr i d pr ogr am of f l ow co ponent s and ddi t i on l st r engt h wor k
Ful l f l ow
>5s
120s
Up t o 6
We begi n wi t h basi c ski l l s t o bui l d t he necessary st r engt h f or ser i ous r i ng t r ai ni ng. As t hat st r engt h becomes avai l abl e, you’ l l gr adual l y begi n t o chai n t he movement s t oget her i n l onger and mor e sophi st i cat ed r out i nes, cul mi nat i ng i n a ‘ f l ow’ r out i ne t hat cont ai ns ever yt hi ng you’ ve pr act i ced up t o t hat poi nt .
Parallettes One Manual
Daily Schedule
For Phases 1 and 2, t he wor kout days wi l l al t er nat e bet ween t r ai ni ng and r ecover y ever y ot her day, but you wi l l al ways have t he weekend as t wo days of f i n a r ow.
For exampl e:
Week 1 Monday
Tuesday
Day 1 Wor kout
Acti ve Recover y
Wednesday
Day 2 Wor kout
Thursday
Friday
Saturday
Act i ve Recover y
Day 1 Wor kout
Act i ve Recover y
Thursday
Friday
Saturday
Acti ve Recover y
Day 2 Wor kout
Acti ve Recover y
Sunday
Act i ve Recover y
Week 2 Monday
Tuesday
Day 2 Wor kout
Acti ve Recover y
Wednesday
Day 1 Wor kout
Sunday
Acti ve Recover y
And so on. Phase 3 has t hr ee di f f er ent wor kout s, so t hat ’ l l l ook l i ke: oth Week Monday
Tuesday
Day 1 Wor kout
Acti ve Recover y
Wednesday
Day 2 Wor kout
Thursday
Friday
Saturday
Act i ve Recover y
Day 3 Wor kout
Act i ve Recover y
Sunday
Act i ve Recover y
I n Phase 4, you’ l l wor k on t he same basi c schedul e, but each day wi l l have you pr act i ci ng t he compl et e f l ow. On t he act i ve r ecover y days you wi l l si mpl y per f or m t he war mup sequence and cool - down f l ow one t i me, al ong wi t h what ever r ecr eat i onal act i vi t i es you enj oy.
We al so sug-
gest per f or mi ng a l onger yoga sessi on on Sat ur days.
A f l ow
f r om t he Pr asara Pr i mer woul d be ni ce. . . And t her e you have i t : si x f ul l mont hs of P- bar t r ai ni ng. Mor e t han enough t o devel op some i mpr essi ve st r engt h and s ki l l .
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Gold Medal Bodies
Outroduction
Thi s par al l et t es pr epar at i on pr ogr am i s j ust a qui ck t easer ver si on of t he t r ai ni ng i n P1. Of cour se, t he f ul l cour se i s much mor e i nvol ved and sophi st i cat ed, but t he st r engt h you can bui l d wi t h j ust one or t wo cycl es of t hi s shor t pr ep r out i ne wi l l hel p you get t he most out of P1 once i t ’ s avai l abl e. We ar e havi ng a gr eat t i me shar i ng wi t h you t he ways we l i ke t o t r ai n, and hope you cont i nue t o wal k wi t h us i n t hi s wonder f ul j our ney.
We want you t o f i ni sh each t r ai n-
i ng sessi on eager f or t he next .
We want you t o t r ai n har d
and smar t , but al so have a l ot of f un al ong t he way!
Most
of al l we want you t o t o enj oy t he r eal pr act i cal st r engt h t o hel p you i n al l t hat you do.
Thank you. We hope t o see you soon! The GMB Team
Ryan, J ar l o, and Andy
Parallettes One Manual
Parallette Prep Program
©2010 Gol d Medal Bodi es, Super 301, I nc Ryan C. Hur st , CST Facul t y Coach J ar l o L. I l ano, MPT, CST Head Coach Andy Fosset t , CST I nst r uct or Al l r i ght s r eser ved. Br i ef excer pt s may be r epr oduced f or r evi ew pur poses, but ot her r epr oduct i on r equi r es wr i t t en per mi ssi on f r om Super 301. Pl ease cont act us at Gol dMedal Bodi es. com f or more i nf or mat i on. The i nf or mat i on i n t hi s book i s pr esent ed i n good f ai t h, but no war r ant y i s gi ven, nor r esul t s guar ant eed. Si nce we have no cont r ol over physi cal condi t i ons sur r oundi ng t he appl i cat i on of i nf or mat i on i n t hi s book t he aut hor and publ i sher di scl ai m any l i abi l i t y f or unt owar d r esul t s i ncl udi ng ( but not l i mi t ed) any i n j ur i es or damages ar i si ng out of any per son' s at t empt t o r el y upon any i nf or mat i on her ei n cont ai ned. The exer ci ses descr i bed i n t hi s book ar e f or i nf or mat i on pur poses, and may be t oo st r enuous or even danger ous f or some peopl e. The r eader shoul d consul t a physi ci an bef or e st ar t i ng t hi s or any ot her exer ci se pr ogr am. When pur chasi ng pr oduct s f r om Gol d Medal Bodi es / Super 301, t he pur chaser under st ands t he ri sk associ at ed wi t h usi ng t hi s t ype of pr oduct , and t he pur chaser under st ands t he r i sk associ at ed wi t h f ol l owi ng i nst r uct i ons f r om r el at ed pr oduct s, and agr ees not t o hol d Super 301, i t s agent s and/ or r epr esent at i ves r esponsi bl e f or i nj ur i es or damages r esul t i ng f r om use wi t hout pr oper super vi s i on. Thi s cour se and i t s aut hor s accept no r esponsi bi l i t y f or any l i abi l i t y, i nj ur i es or damages ar i si ng out of any per son' s at t empt t o rel y upon any i nf or mat i on cont ai ned herei n. Consul t your doct or bef or e begi nni ng t r ai ni ng. Be sur e t o f ol l ow al l saf et y and i nst al l at i on i nst r uct i ons i ncl uded wi t h your equi pment car ef ul l y. The aut hor s and publ i sher of t hi s cour se ar e not r esponsi bl e f or pr obl ems r el at ed t o t he equi pment you use t o per f or m t hese exer ci s es . Pl ease be sur e t o t hor oughl y read t he i nst r uct i ons f or al l exer c i s es i n t hi s c our s e, payi ng par t i c ul ar at t ent i on t o al l c aut i ons and war ni ngs s hown t o ensur e saf et y.
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