Rings One Manual
Ready to Rock the Rings? Cool ool . We know know you’ you’ r e exci exci t ed and and r ead eady t o get get movi ng ASA ASAP. P. Her e’ s how you can get get t he most out out of t hi s cour se:
Fi r st l y, pl ease read read t he manual . We i ncl uded i t f or a r eason son: you need i t ! Ski m over i t t he f i r st t i me as yo you wat ch t hr ough ough t he DVDs and t hen make sur e t o r ead t he dedet ai l s bef bef or e yo you be begi n t he wor kou kout s.
We’ ve t r i ed onl y t o i ncl ude t he t heor y yo you absol ut el y need i n t hi s bo book, so i t ’ s no not near l y as l ong as i t cou coul d have ave been een. Under st and andi ng t hi s mat er i al wi l l mean ean t he di f f er ence ence bet bet ween een j ust seei ng t he dem demonst onst r at i ons ons on t he DVD and r eal l y un under st andi ng how t o pr pr act i ce t he exe exerr ci ses. ses. Si mpl y: gr okki kki ng t hi s smal l amount of r i ng t r ai ni ng t heor y wi l l ensu surr e t hat you you g ge et t he r esu sull t s you you want .
Di sk 1 i ncl udes exe exerr ci se demonst r at i ons an and i nst r uct i on. Di sk 2 has t he wor kou kout s an and f l ow r out i nes. You’ l l al so f i nd a pr ogr am out l i ne i n t hi s manual and f ul l cha char t s of of t he ent i r e pr pr ogr am i n t he appendi x com compr i si ng t he l ast 40 page ages or so.
I f you have have quest quest i ons ons or concer ns, REA EAD D THE THE MANUAL! The The answers t o most quest i ons are i ncl uded i n t he t ext , so pl ease ease make ake sur sur e t o r ead ead i t agai agai n ( you you mi ght even even l ear ear n somet hi ng! ng! ) bef bef or e sendi sendi ng us an emai l . We al al so r ecommend end r e- r ead eadi ng t he manu anual and and wat chi chi ng t he Di sk 1 exe exerr ci se i nst r uct i on at l east once per t r ai ni ng phase ( r oughl y once once or or t wi ce a mont ont h) t o r ef r esh you your memor y; you you’ l l al so un under st and and t he per f or mance ance poi nt s bet bet t er wi wi t h each each r et ur n t o t he t ext .
I f you f ol l ow t hese gui del i nes, we’ r e su surr e you you’ l l be pl eased sed wi t h your your pr ogr ogr ess on Ri ngs One. ne. So go go ahe ahead ad and and gr ab your your sel f a col col d bever bever age, age, f i r e up up your your DVD pl ayer yer , and si t back t o r ead over ver t he i nf or mat i on her ei n. Her e’ s t o sk kii l l and s t r engt h!
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Rings One Manual
Gold Medal Bodies
Rings One
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Rings One Training Manual and DVD Set
©20 2010 10 Gol d Medal edal Bodi odi es, Supe Superr 30 301, 1, I nc Ryan yan C. C. Hur st , CST Facu Facull t y Coa Coach ch J ar l o L. I l ano, ano, MPT, CST Head Coach Andy Fosset Fosset t , CST I nst r uct or Al l r i ght s r eser ser ved ved. Br i ef exce xcer pt s may be be r epr oduced ced f or r evi ew pur poses, ses, 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 ease con cont act us at Gol dMeda edal Bodi odi es. com f or more i nf or mat i on. The i nf or mat i on i n t hi s book book i s pr esent ed i n good good f ai t h, but but no war r ant ant y i s gi ven ven, nor r esul esul t s gua guar ant ant eed eed. Si nce we ha have no con cont r ol over physi cal cal con condi t i ons su surr r oundi ng t he ap appl i cat cat i on of i nf or mat i on i n t hi s bo book t he aut hor and publ i sh she er di scl ai m any l i abi l i t y f or unt owar d r esu sull t s i ncl udi ng ( but not l i mi t ed) any i n j ur i es or damages ages ar i s i ng out of any per s on' s at t empt t o r el y upon any any i nf or mat i on her ei n con cont ai ned. ed. The exer exer ci ses descr descr i bed i n t hi s book book ar e f or i nf or mat i on pur poses, oses, and and may be t oo st r enu enuous ous or even even dang anger ous ous f or some peop peopll e. The The r eade eaderr shoul shoul d consul consul t a physi ci an bef or e st ar t i ng t hi s or or any ot her exer xer ci se pr ogr am. When pur chasi chasi ng pr pr odu oduct s f r om Gol d Medal edal Bodi odi es / Super 301, t he pur cha chaser ser under st ands t he ri sk assoc associi at ed wi t h usi ng t hi s t ype ype of of pr odu oduct , and and t he pu pur cha chaser under st and ands t he r i sk associ 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 n no ot t o hol d Super 301, i t s ag agent s an and/ or r epr esen sent at i ves ves r esp spo onsi bl e f or i nj ur i es or or damages r esu sull t i ng f r om use wi t hout pr oper su sup per vi s i on. Thi s cour s e 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 or damages ar ar i si ng out of any p pe er son son' s at at t empt t o rel y up upon any any i nf or mat i on con cont ai ned herei n. Consu onsull t you your doct or bef or e begi nni ng r i ng t r ai ni ng. Be su surr e t o f ol l ow al l saf saf et y and i nst al l at i on i nst r uct i ons i ncl uded wi t h you your equi pment car car ef ul l y. The au aut hor s an and publ i sh she er of t hi s cou cour se ar e not r esp spo onsi bl e f or pr obl obl ems r el at ed t o t he eq equi pment ent you you use t o perf perf orm t hese exer xer ci ses. ses. Pl ease be su surr e t o t hor oughl y read read t he i nst r uct i ons f or al l exer xer c i s es es i n t hi s c ou our s e, e, payi ng par t i c u ull ar at t ent i on t o al l c au aut i ons and and war ni ngs ngs s hown t o ensur ensur e saf et y.
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Contents
The Gold Medal Bodies Curriculum ........................11 Five Training Truths ........................................... 11
Introduction to Rings One ......................................15 Course Expectations ............................................15 Using the Manual and DVDs ...................................... 16
After School Special: The Ryan Hurst Story....... 19 A long, long time ago, on a planet far, far away... ............ 19 Discovering Circular Strength Training ......................... 20 Gold Medal Bodies Genesis ...................................... 22 The Intentions of the GMB Curriculum ........................... 23
Chapter One: Ring Training Theory.........................25 Working Above versus Below the Rings ........................... 25 Ring Training Protocol ......................................... 28 Our Rings One Protocol for Practical Fitness ................... 29
Chapter Two: Balancing Preparation, Work, and Recovery ....................................................................33 Joint Preparation ..............................................33 Compensatory Movements ......................................... 35
Chapter Three: The Exercises .................................37 Seven Key Components of Exercise ............................... 37 Correct Breathing Principles ................................... 41
Rings One Exercise and Flow List ..........................43 Fundamentals ...................................................43 Above The Rings ................................................43 Below The Rings ................................................45
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Low Rings ......................................................48 Legs ...........................................................49 Chapter Four: The Program .....................................51 Program Outline .......................................................53
Training Phases ................................................53 Daily Schedule .................................................54 Level A: Novice Rings Athlete .................................. 55 Level B: Intermediate Rings Athlete ............................ 56 Outroduction ............................................................57 Appendix A: Bonus Exercises ...................................59 Appendix B: Program Charts ...................................61
Progression ....................................................61 Making Adjustments .............................................62 Daily Program Charts - Level A (Novice) Phase 1 ................ 63 Daily Program Charts - Level A (Novice) Phase 1 ................ 64 Daily Program Charts - Level A (Novice) Phase 1 ................ 65 Daily Program Charts - Level A (Novice) Phase 1 ................ 66 Daily Program Charts - Level A (Novice) Phase 2 ................ 67 Daily Program Charts - Level A (Novice) Phase 2 ................ 68 Daily Program Charts - Level A (Novice) Phase 2 ................ 69 Daily Program Charts - Level A (Novice) Phase 2 ................ 70 Daily Program Charts - Level A (Novice) Phase 3 ................ 71 Daily Program Charts - Level A (Novice) Phase 3 ................ 72 Daily Program Charts - Level A (Novice) Phase 4 ................ 73 Daily Program Charts - Level A (Novice) Phase 4 ................ 74
Daily Program Charts - Level B (Intermediate) Phase 1 ......................75 Daily Program Charts - Level B (Intermediate) Phase 1 ......................76
Rings One Manual
Daily Program Charts - Level B (Intermediate) Phase 1 ......................77 Daily Program Charts - Level B (Intermediate) Phase 1 ......................78 Daily Program Charts - Level B (Intermediate) Phase 2 ......................79 Daily Program Charts - Level B (Intermediate) Phase 2 ......................80 Daily Program Charts - Level B (Intermediate) Phase 2 ......................81 Daily Program Charts - Level B (Intermediate) Phase 2 ......................82 Daily Program Charts - Level B (Intermediate) Phase 3 ......................83 Daily Program Charts - Level B (Intermediate) Phase 3 ......................84 Daily Program Charts - Level B (Intermediate) Phase 4 ......................85 Daily Program Charts - Level B (Intermediate) Phase 4 ......................86
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The Gold Medal Bodies Curriculum
Wel come t o t he Ri ngs On One cour cour se. Thi Thi s pr ogr ogr am i s par par t of t he Gol d Medal Bodi odi es ( GMB) cur cur r i cul cul um, wher e ou our goal oal i s t o pr pr ovi de accessi ccessi bl e gymnast i c st yl e t r ai ni ng t o ev ever yone f r om t he per son j ust st ar t i ng t o wor k ou out , t o t he sea season soned at hl et e who want ant s t o ge get t hat ext ext r a ed edge i n per f or mance ance.. What hat makes akes our our sys t em uni uni que que compar par ed t o t he var i ous ous ot her pr ogr ams out out t her e? Fi r st i s t he backgr ckgr ound of t he aut hor s. Wi t h a di di ver se an and det ai l ed l aundr y l i st of gymnas t i c , mar t i al - ar t , r ehabi l i t at i ve, per f or manc eeenhancem cement , and and heal t h qual i f i cat cat i ons, our expe xper i ence l ends i t sel sel f t o a di f f er ent appr oach t o t r ai ni ng f r om your aver age pr pr ogr am. As su such ch,, we have di f f er ent goal s and expe xpect at i ons f or r esul t s wh when we de devel vel op our our cur cur r i cul cul um.
Five Training Truths
1.
Fi t nes s i s a s ki ki l l .
2.
Si ze wi t hout st r engt h i s a sh sha ame.
3.
St r engt h wi t hout ski ski l l i s a wast e.
4.
Bei ng t oug ough i sn' t al ways ays enoug ough.
5.
Tr ai ni ng i s goal - s pe pec i f i c .
GMB pr ogr ogr ams ar e or gani ani zed ar oun ound pr ogr ogr essi vel vel y chal chal l engi ng t echn chni ques and and r out i nes ( what we l i ke t o ca cal l " f l ows" ) .
These t r ai ni ng sessi sessi ons wer e desi gned t o hel p
you devel op hi gh l evel s of of pr act i cal cal st r engt h. By "pract "pract i cal , " we mean ean t he f ul l body ody st r eng engt h we can can use i n ever ever yday yday
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and r ec r ea eat i onal ac t i vi t i es , not j us t i n l i f t i ng a heavy wei ght ght up and and dow down sever al t i mes, or r epea epeatt i ng t he same movement over and over agai n. Our def i ni t i on of f i t nes s i s t he c ap apabi l i t y t o per f or m wel l i n your cho chosen sen act i vi t i es. What do you l i ke t o do? Shoo Shoott hoop hoops s a coupl coupl e t i mes a week? eek? Get Get out out si de and and go go hi hi ki ng on on t he weeke ekends? Or si mpl y pl pl ay wi t h you yourr ki ds wi wi t hout out t i r i ng ou out or pul l i ng som somet hi ng? What ever ver way you you choo choose se t o spen spend y you ourr f r ee t i me, you you want ant you your body ody t o be be ab abl e t o keep keep up wi t h you. You' ve hear d t he l i ne t hat "t he sp spii r i t i s wi l l i ng, but t he f l esh i s weak"? Wel l , we' r e her e t o get you your body ody movi ovi ng t o wher ever ever you your spi r i t want ant s t o go. go. Why? Becau ecause t hat i s exact exact l y what we want ant f or our our sel ves ves and and what we l i ke t o t r ai n f or — and we bel i eve t hat i s what you want ant , t oo. oo. I n our
GMB Manifesto
( whi ch you you can dow downl oad oad f r om
www. gol dmedal edal bod bodi es. com) , we pr pr esen esent ed our our over over r i di ng ph phi l osoph osophy of of t r ai ni ng, and and we al al so made ade a f ew pr omi ses. Two of t hose pr omi ses ses ar ar e di r ect l y appl i cab cabl e her e:
Promise Number One:
You wi l l i mpr ove your f i t ness
l evel f or doi ng t he t hi ngs yo you l ove t o do. You' l l devel vel op ski l l s and and st r engt h t hat seem seemed near l y i mpossi bl e when you f i r st st ar t ed. You' l l devel op con cont r ol and pr eci si on. You' l l devel op a gr eat er sen sense of you your body ody an and what i t ' s capab capabll e of and and app appl y t hese ski l l s i n ever yt hi ng you do.
Promise Number Two:
You wi l l l ove your body. body. Whet her
or not you you ever ver act ual l y wi n a gol gol d medal i n anyanyt hi ng, you' l l kno know t hat your body i s wor t hy of of t he di st i nct i on. on. You You may never ver have ave a si x pack or bul bul gi ng pecs, but you' l l most def i ni t el y have t he con conf i -
Rings One Manual
dence t hat com comes f r om kno knowi ng you your abi l i t i es and and you your l i mi t s. Li mi t s ar e oka okay y when you you know know you you' r e expan expandi di ng t hem hem. They' They' r e okay when hen you know t hat hat your your body i s wor ki ng f or — and not agai nst — you you.
When hen y you ourr ski l l s i mpr ove wi t h eve everr y wor kout kout , how how much you can can l i f t wi l l becom come i r r el evant . You' l l soo soon st op com compar i ng you your " scor es" and " number s" wi t h ot her s; i nst ead, you you wi l l t r ul y be be pr pr oud oud of of what you you can can do do wi t h you yourr body. ody. We ar e s o happ happy y you' you' ve chosen t o accompany pany us on t hi s j our ney, and we bel i eve you wi l l gai n s o much f r om i t becau cause we’ ve f ound so much benef i t f r om t hi s t ype ype of t r ai ni ng our our sel ves. ves. We ar e exci t ed t o shar shar e our our concep conceptt s wi t h as many any peop eopl e as possi possi bl e.
Thank Thank you f or j oi ni ng t he
Gold Medal Bodies
posse!
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Introduction to Rings One
Cong ongr at ul at i ons ons and and wel come t o Gold Medal Bodies Rings One! You ar e about about t o ent er a new r egi men of pr act i ce t hat wi l l chan change t he way you you t hi nk abou aboutt wor ki ng ou out f or ever ever . You You have have no no dou doubt bt wat ched Ol ympi c gymnas nas t s on t el evi s i on make cer cer t ai n movem vement s seem seem ef f or t l ess. Of cou cour se, as you you’ ve pr obabl y f i gur ed out , t hose ski l l s an and t he t r ai ni ng l eadi ng up t o t hem i s anyt anyt hi ng but easy. But t hat doesn’ oesn’ t mean you you can can’ t wor k up up t o som some i mpr essi ve ski l l s yo your sel sel f . I n t hi s cour cour se, we wi l l l ead you you st ep by st ep and sho show you you a st r enuous, ous, but f un, met hod of l ear ni ng some ser ser i ous ous gymnast i c ski ski l l s. Wi t h cor cor r ect pr act i ce and due di l i gence, ce, you you wi l l move ove you your body ody t hr oug ough a var var i et y of of cal cul at ed mot i ons, and i n t he pr ocess cess d de evel op hi gh l evel s of of st r engt h, gr ace, ce, and poi se. se. Thes Thes e det ai l ed pr ogr ams wer e desi gned gned t o t ake you f r om t he most basi c st ar t i ng poi nt t o i mpr essi ve ski l l s t hat you wi l l har dl y bel i eve you can can do i n j ust t hr ee sh sho or t mont hs. Fr om war mup, t o t he mai n pr ogr am exer xer ci ses, t o t he coo cool down, you wi l l be engagi ng i n ser ser i ous t r ai ni ng f or ser ser i ous r es ul ul t s !
Course Expectations
I n al al l of our our GMB cour cour ses, we em emphasi ze t he dev devel el opm opment ent of par t i cul cul ar gymnast i c ski ski l l s. You wi l l st ar t wi t h f undament al exer ci ses ses t hat bui l d a base l evel of st r engt h, t hen move on t o compone ponent nt l evel evel movement ent s t hat hat i ncor por at e a vavar i et y of of ang angl es an and t or ques t o use use t hose new base st r engt hs i n di f f er ent movement pat t er ns, t hen f i nal l y on on t o t he cho chosen gymnast i c ski l l s t hemsel ves. ves.
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Thi s i s most l i kel y ver y di f f er ent f r om your cur cur r ent t r ai ni ng r egi men, whet her i t be pr i mar i l y f or car car di ovascuscul ar or muscl e endur ance ( r unni ng, r owi ng, ci r cui cui t t ype wor k, et c . ) , or s t r engt h t r ai ni ng wi t h di f f er ent t ool s ( bar bel l s , dumbbel l s , ket t l ebel l s , c l ubbel l s , et c . ) . Wi t h t hes hes e met hods, hods, you gen gener er al l y wor k a f ew movem ovement ent s and and pr pr ogr ess vi a wei ght , vol ume ( r eps, set set s) , or densi t y ( amount of wor k i n a gi ven t i me) , and t hese ar e al l ver y v va al i d met hods hods of t r ai ni ng. ng. However ever , our our met hods hods have have bee been n p prr oven oven t o wor k f or us and and our cl i ent s as wel l , so we ask t hat you you gi ve our t r ai ni ng pr ot oc ol ol s a f ai r t r i al and f ol l ow t he pr ogr ams i n t he cou cour se f or t hei r dur at i on. We pr pr omi se you’ l l be gl ad you di d! As wi t h any any new exer xer ci se move ovement , you you’ l l most l i kel kel y f eel a pe per i od of awkwar dness wh when you you f i r st st ar t , and t hat ’ s oka okay. I t j ust means t hat your body i s ex exper i enci ng a ver ver y ne new st i mul us, and and t hat i s j ust what you you need t o i nvi gor at e your mi nd, body, and sp spii r i t . Thi s wi l l t ake you f or war d t o r emar kab kabl e gai ns i n st r engt h and at hl et i c pe per f or mance.
Using the Manual and DVDs
Thi s manual anual out l i nes t he cour s e pr ogr ammi ng wi t h al l of t he det ai l s f or i mpl ement i ng a t r ai ni ng sche schedul e, how t o pr pr ogr ess t hr ough t he exe exerr ci ses, and key key p po oi nt s i n per f or mance. ce. We al al so ou out l i ne t he ge gener al t heor eor y b be ehi nd t he cou cour se an and how i t al l f i t s t oget her t o meet your goal s of of pr act i cal cal st r engt h an and mobi l i t y. We’ ve desi desi gned gned t he manua anuall t o ant ant i ci pat pat e as many any of your quest i ons as po possi bl e wi t h as as st r ai ght f or war d i nst r uct i on and det ai l as p po ossi bl e. We ho hope t hat you wi l l be abl e t o t ur n t o t he manual t hr oughout you your t r ai ni ng and and obt ai n
Rings One Manual
key key p poi oi nt s abou aboutt t he wor kou kout st r uct ur e an and pr ogr ogr ess i on. on. We advi se r eadi ng t hr ough t he ent i r e manual f i r st t o get an good over ver vi ew of t he pr ogr am. However ver , i f you you’ d j ust l i ke t o s ki ki m t hr ough i t f i r s t and get t o t he good s t uf f , you’ l l f i nd t hat i t s l ai d out i n or der t o get you movi ng as soon soon as possi bl e!
The cha chapt er wi t h t he f ul l exer ci se l i st
mat ches ches t he vi vi deo or der on t he DV DVDs t o pr pr ovi ovi de an an easy easy r ef er ence. ence. The DVDs of f er det ai l ed i nst r uct i on f or ever y exer ci se and and movem ovement ent s eque equence nce i n t he pr ogr ogr am and and pr ovi de t he vi sual benchm enchmar k f or pr oper oper t echn echni que an and execu executt i on of t he exe exerr ci ses. ses. The vo voi ceo ceover i nst r uct i on, al ong wi t h onscr een t ext and di f f er ent vi ewi ng angl es of t he movem vement s, wi l l pr ovi de t he best i nst r uct i on out si de of havi ng Coach Hur st r i ght besi de you you.. Pl ease r evi ew t he DVD chap chaptt er s f or t he exe exerr ci ses a f ew t i mes bef bef or e you you at t empt t hem i n you your wor kou kout . You’ l l al s o f i nd i t usef ul t o r evi ew t he DVDs af t er your t r ai ni ng sessi sessi on t o com compar e your f or m t o t he cor cor r ect per f or mance ance by Coach Coach Hur Hur s t .
And sp spe eaki ng of t hat guy. . .
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After School Special: The Ryan Hurst Story
by Coach Coach Ryan Hur Hur s t A long, long time ago, on a planet far, far away...
When hen I was i n t he f our our t h gr gr ade, ade, I met a man who woul oul d chan chang ge my l i f e. Mar k Fol Fol ger was a physi cal educat i on t eacher eacher who was empl oyed oyed t empor por ar i l y at my el ement ent ar y scho school . Dur i ng ou our P. E. cl ass, Mar k woul d al ways i ncl ude r ope cl i mbi ng, Chi n- Ups, Pul l - Ups, t umbl i ng, and bal ance wor k. I di dn’ t r eal i ze i t at t he t i me, but he was scou scout i ng our our school school t o cr eat eat e a boys' oys'
gymnast i cs t eam eam. Mar k was a
f or mer Ol ympi c at at hl et e, r epr esent sent i ng t he Uni t ed St at es as an al t er nat nat e f or t he 1984 Los Los Angel ngel es Ol Ol ympi c Men’ en’ s Gymnasnast i cs t eam eam. At Okl ahom ahoma Un Uni ver ver si t y, he r oom oomed wi t h Bar t Cononner and was ver ver y wel l kno known f or hi s hi hi gh l evel of ski l l on t he par al l el bar s. Mar k had r ecen cent l y move oved back t o Wi chi chi t a, KS KS, wi t h hi s wi f e Pen Penny an and was t r ai ni ng out out of a gym gymnast i cs cent cent er i n dow downt own Wi chi t a. He must have have t houg hought ht I had had somet hi ng i n me, because because he convi nced my par par ent ent s t o si gn me up! up! I st ar t ed t r ai ni ng wi t h hi m whi l e i n el ement ar y scho school and con cont i nued al l t he way i nt o my h hii gh scho school yea year s. By t hat t i me Mar k had had hi s own successf ul gymnast i cs gym, Fol ger ’ s Gymnast nast i cs . I was a member ber of t he boys' boys' t eam eam and and compet pet i ng under hi s g gu ui dance at t he st at e an and nat i onal l evel vel . Our t eam di d ve ver y wel l at al l t he meet s and and we r acked acked up on on t he medal s. Dur i ng ou our of f season season,, I al so com compet ed i n hi gh school school gymnast i cs. Si nce my hi hi gh school school t eam eam was al so made ade up of Fol Fol ger ’ s t eam, we won st at e and and r egi onal onal s eve ever y ye year . Mar k at t end ended al l of our our hi gh school school meet eet s and and I r emember
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Gold Medal Bodies
hi m al ways be bei ng ner vou vous abo about us get get t i ng i nj ur ed and not bei ng abl e t o ret ur n t o t he “r eal ” com compet i t i on. I al so r emember ber count count l ess ear l y Sat Sat ur day day mor ni ngs ngs whe when n my dad dad woul oul d dr dr i ve me al l over over Kansas ansas , Okl ahom ahoma, Texas, Texas, Nebr aska, Col or ado, ado, and and an anywher e el el se we had had a compet i t i on t hat weeken kend. I put i n a gr eat many any hou hourr s of compet i t i on al ong wi t h t he dai l y hour s of of pr act i ce t hat i t t ook t o com compet e at t hat l evel , and I di d t hi s al al l wi t hout a si ngl e ma j or i nj ur y. Whi l e I di di dn’ t f ul l y appr eci at e i t at t he t i me, than thanks t o Coach Fol Fol ger ’ s i ncr edi bl e coa coachi chi ng, I was abl abl e t o go i nt o pr act i ce and com compet i t i on wi t h t he con conf i dence of bei ng com compl et el y pr pr epar ed and i nj ur y f r ee. Mar k was, and st i l l r emai ns, amazi ng at cr eat i ng i ncr edi bl e gymnast s. He not onl y va val ues t he i mpor t ance of gar ner i ng medal s, but al so of of keepi ng hi s at at hl et es h he eal t hy. I t r ul y bel i eve t hat i t i s because cause of of Coach oach Fol Fol ger t hat I am wher e I am t oday oday i n my physi cal cal pr act i ce. ce. He was t he f i r st coa coach t hat i nst i l l ed t he con concep cept s and and pr act i ces ces t hat have ave al al l owed me t o exce excell at bei ng a move ovement ent ar t i st . I consi consi der mysel ysel f l ucky t o have ave hi m as a coa coach, ch, f r i end, and ment or even ven t o t hi s day. day.
Discovering Circular Strength Training
The s ummer af t er my s eni or year I had an unf unf or t unat unat e i nj ur y t o my knee knee t hat hat ende ended d my gym gymnas nas t i cs car eer eer f or good good.. And i t wasn sn’’ t an i nj ur y f r om gymnast i cs t r ai ni ng or com compet i t i on. I i nj ur ed my l eg whi l e I was pr pr act i ci ng mar t i al ar t s. Mar t i al ar t s, al ong ong wi t h gymnast i cs, was an an i mpor t ant ant par t of my l i f e. Whi l e I di dn’ t negl ect scho school , my pr i or i t y was de def i ni t el y t o be become t he best move ovement ar t i st possi bl e. Thou Though gh my knee knee i nj ur y kept kept me f r om compet pet i ng i n gymnast i cs, I di d con cont i nue my t r ai ni ng as much as I cou coul d and
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went even ven deeper i nt o my mar t i al ar t s pr act i ce. ce. Af t er my knee knee sur ger y, I went ent t o col l ege ege and and even eventt ual l y com compl et ed my uni ver si t y st udi es i n J apan. I t was t hr ough a f r i end of mi ne t hat I met Scot t Sonn onnon. on. At t hat t i me Circular Strength Training ( CST) was n’ n’ t of f i c i al l y ar ound,
but I
knew knew t hat hat Scot Scot t was goi ng t o be be my nex nextt coach. coach. I r emai ned di l i gent i n t r ai ni ng i n mar t i al ar t s f or qui t e a l ong t i me, but i t see seemed l i ke I was al so sea sear chi chi ng f or somet hi ng el se. And I f ound t hat i n CST; t he un uni que body body movem ovement ent s and emphasi phasi s on mobi obi l i t y, coor di nat nat i on, on, and and body body cont r ol r emi nded nded me so much of bot h my gymnast i c t r ai ni ng and t he cor cor e of what I r eal l y l oved about mar t i al ar t s. I sl owl y chan chang ged my t r ai ni ng t o t he CS CST met hod and and, and and I was bl own aw away by by my pr pr ogr ess i n st r engt engt h and and per per f or mance! ce! Event ual l y I t r avel l ed al l t he way f r om J apan t o t he Un Uni t ed St at es t o t r ai n wi t h Coa Coach ch Sonn onnon, on, and and I wor ked ked my way t hr ough t he ye year s t o eve even nt ual l y at at t ai n t he st at us of Facul Facul t y Hea Head d Coa Coach ch i n t he sys t em. For t hose unf ami l i ar wi t h t he syst em, CS CST has an emphasi s on on heal t h- f i r st t r ai ni ng, wi t h t he sea seaml ess i nt egr at i on of j oi nt mobi l i t y, i nnovat i ve st r engt h t r ai ni ng met hods, and com compensat sat or y/ r ecov cover y t hr ough act i vi t y- sp spe eci f i c yog yoga post ur es. Thi Thi s syst em r esonat sonat ed wi t h my al l of my pr evi ous t r ai ni ng i n gymnast i cs, mar t i al ar t s, and hat ha yoga ( whi ch I had al r eady st udi ed and t aught f or many ye year s) . I was amazed zed t o f i nd one syst em t hat had br ought i t al l t oget her i n one one pl ace! ace! As I t r ai ned ned and and consul consul t ed wi t h Coach oach Sonn onnon over over t he year year s, I r eal eal i zed t hat CST had had so much i n com common wi t h t he par t i cul cul ar t r ai ni ng st yl e I had under gone f or gymnast i cs. Though Though ver y f ocused ocus ed on per f or mance, we al s o val ued heal heal t h
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Gold Medal Bodies
and and wel l ness ness , as we knew knew t hat hat an i nj ur ed and and over over wor ked gymnast wasn’ asn’ t goi ng t o ben benef ef i t t he t eam eam! I t wasn sn’’ t l ong bef or e I r eal i zed zed t hat t he benef i t s I had gai ned f r om my gym gymnast i c t r ai ni ng cou coul d al so be benef i t anyo anyon ne who want ant ed a st r ong ong an and h hea eall t hy bod body. y. I coul coul d al al so i ncor por at e CST CST t r ai ni ng and and t eachi eachi ng met hods ods t o hel hel p make t he most ef f i ci ent and r esu sull t - pr oduci ng pr ogr ams ava avai l abl e f or gymnast i c- st yl e t r ai ni ng.
Gold Medal Bodies Genesis
Over ver t he year year s I cont cont i nued my ow own per sonal sonal pr act i ce wi t h a var var i et y of of gymnast i c move ovement s t hat I had chose chosen n f or t hei r ef f ect s and and ef f i ci ency. cy. You see, see, as a com compet i t i ve gymnast you you have t o pr act i ce an i ncr edi bl e var var i et y of move oves i n or der t o meet cer cer t ai n qual i f i cat cat i ons at at con cont est s. Thi s i s why hi gh l evel evel gym gymnast nast s s pend pend many any hou hourr s i n t he gym gym, up t o si x days days a week! eek! As I was no l onge ongerr a compet pet i ng gym gymnast nast , I di dn’ t have t o pr pr act i ce so many di di f f er ent moves, so I f ocused cused on t he exe exerr ci ses t hat gave ave me t he be best r esul t s s peci f i cal cal l y f or my t r ai ni ng goal s. Thr ough my con cont i nued t r ai ni ng i n CST CST and and an anal yzi ng what I had done one t hr oug oughout out my t r ai ni ng l i f et i me, I al so ca came up wi t h var i ous met hods t o t each peop peopll e how how t o per per f or m movement ent s even even t houg hough h t hey hey had had no pr pr i or gymnast i cs backg backgrr oun ound. I woul d of t en pl ay ar ound wi t h t hese ski l l s du dur i ng our f r ee t i me at at var var i ous ous s emi nar s wi wi t h my col col l eagu agues and and st udent ent s, and and t hey woul oul d be amazed azed at t he var var i ous ous “ t r i cks” and and moves I cou coul d per f or m on t he r i ngs, par al l et t es, and f l oor . They They woul d pest er me t o t each t hem how t o do, or wor k up t o, t he exer xer ci ses. I t was f un t o wat ch t hem sh sha ake and st r uggl e t o per per f or m move oves t hat I had been doi ng ne near l y my ent i r e l i f e! And i t was ev even bet t er t o see see t hem pr ogr ess
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qui ckl ckl y t hr ough t he var i at i ons and and see see t hei r r esu sull t i ng exci t ement . I t was l i ke wat chi chi ng ki ds ge get t i ng on a j ungl e gym f or t he f i r st t i me, and I kne knew t hi s i s what t r ai ni ng sh sho oul d be abo about ut ! Ever yone was s oon get t i ng on me t o t each my met hods hods publ i cl y an and not j ust t o t hose at at t endi ng our sem semi nar s. Thus Gol d Medal edal Bodi es was was bor n!
The Intentions of the GMB Curriculum
When hen I was a compet pet i t i ve gym gymnas nas t , I woul oul d t r ai n Monda onday y t hr oug ough Sat ur day up t o f our our hour our s a day day.. The Ther e ar e si x even vent s i n men’ s gymnast i cs, and and we woul oul d sp spll i t our our pr act i ces t o avo avoii d wor ki ng t he same ap appar at us ever ever y day day.. We woul oul d d do o r i ng wor k, pommel hor se, and and f l oor oor on one one day day,, t hen per f or m par al l el bar s, hor i zon zont al bar , and vaul t t he next ext . We woul oul d al ways ays have have f ul l sess i ons ons of war mup st r et chi ng, war mup t ur ns on t he even vent s, con condi t i oni ng af t er pr act i ce, ce, and t hen f i nal l y a coo cool down. Thi nki ng back, ck, I am amazed azed t hat we en engaged aged i n t hat i ncr edi edi bl y hi hi gh vol vol ume of of wor k. Nowaday adays, s, t her e i s no way t hat I coul coul d t r ai n on such an i nt ensi ve sche schedul e. Nor i s t her e any reaso reason n t o. I am no l ong onger a com compet i t i ve gymnast , and and al t houg ough I do con cont i nue t o pr act i ce gymnast i c ski ski l l s, I no l onger con consi der mysel sel f a gymnast . I si mpl y t r ai n wi t h gymnast i c movem ovement ent s. To me t he di f f er ence bet ween bei ng a gymnast and t r ai ni ng wi t h g gym ymnast i c move ovement s i s qui t e ob obvi ous. ous. What you wi l l l ear n i n t hi s manual wi l l hel p you i n l ear ni ng par t i cul cul ar gymnast i c moves ves on t he r i ngs, but t hi s i s NO NOT a manua anuall on how how t o becom become an Ol ympi c gymnas nas t ! I f you ar ar e i nt er est ed i n com compet i ng i n gymnast i cs, I su sug ggest t hat you you j oi n a gymnast i cs compl ex and l ear n f r om a qual qual i f i ed coach. coac h. 23
Gold Medal Bodies
Ther Ther e i s no s ubst i t ut e f or pr oper i nst r uct i on f r om a coach. coac h. They They wi l l be abl e t o gui gui de and t each you how t o per f or m as a compet i t i ve gymnast and and kee keep you you f r om hur t i ng you your sel f , whi ch of of t en happ happen ens s whe when n you go at i t al one. one. Wi t h al l t hat asi de, I kno know t hat you ar e i nt er est ed i n obt ai ni ng t he st st r engt h, f l exi bi l i t y, physi que, and r emar kabl abl e movem ovement ent ski l l of a t r ai ned gymnast , and and we ar ar e her her e t o he hel p you you!!
Rings One Manual
Chapter One: Ring Training Theory Working Above versus Below the Rings
I n r i ng t r ai ni ng t her e ar e t wo basi c p pll anes: above t he r i ngs, and bel ow t he r i ngs. Or t o si mpl i f y a bi t , you ar e ei t her pushi ng or pul l i ng. Whi l e t her e ar e some movem ovement ent s t hat can can i ncl ude bot h a push and pul l , f or t he most par t t hese t wo movem ovement ent s ar e separ separ at e, and and t hat i s how you you wi l l wor k t hem i n t he be begi nni ng. A t r ansi ansi t i on move ove i s a movem ovement ent t hat al l ows us t o go f r om bel ow t o ab above t he r i ngs or f r om above t o bel ow t he r i ngs. A f ami l i ar exam xampl e of a t r ansi t i on movem vement i s t he Muscl e- Up. I n som some popul ar at hl et i c t r ai ni ng st yl es, t he Muscl e- Up i s hel d as as a pr pr i mar y exe exerr ci se and and p pe er f or med wi t h t he goal oal of as many any r epet epet i t i ons ons you can must er . We don’ on’ t agr agr ee wi t h t hi s, and and see t he Muscl e- Up as as mer el y one one moveovement i n our t ool box al al l owi ng us t o t r ansi t i on f r om bel ow t o abov above e t he r i ngs. When you you go go t hr oug ough t he exe exerr ci se pr ogr ogr essi ons ou out l i ned i n t hi s cou cour se, se, you wi l l soo soon r eal i ze t hat t he Muscl e- Up sh sho oul dn’ t t ake al l t hat l ong t o l ear n, and i s a r el at i vel y easy movem ovement ent when hen compar par ed t o t he ot her her moveovement s pr esent sent ed. ed. I n t hi s cour cour se we ar ar e l ooki ooki ng be beyon yond t he nor mal t hi nki ng abou aboutt wor ki ng wi t h t he r i ngs and and he headi adi ng t owar ds a sop sophi st i cat cat ed, yet st i l l f un, appr oach t o st r engt h d de evel vel opm opment wi t h t he gym gymnast i cs r i ngs. The The Muscl e- Up and and ot her t r ansi ansi t i on movem ovement ent s ar e j ust a way t o get get you movi ng f r om bet bet ween een above above and and bel bel ow t he r i ngs. They ar ar e a maj or pi ece of l ear ni ng how t o pe per f or m f l ows on t he r i ngs, and do doi ng so smoot hl y an and st r ongl y.
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Gold Medal Bodies
Working Below the Rings
Wor ki ng bel ow t he r i ngs means ans t hat you you wi l l be usi ng pul l i ng move ovement s such as Pul Pul l - Ups, Chi n- Ups, r ows, and and l eg pul pul l s . When hen we see t hes hes e amazi ng Ol ympi c gymnas nas t s on t he r i ngs, pul l i ng t hemsel sel ves up up wi t h ease, se, i t i s ea easy t o not i ce t hei r ver ver y muscul ar ar m and and back muscl es. Yet Yet most peopl opl e don don'' t r eal i ze t hat t hese pu pul l i ng move ovement s ar e som some of t he best best abd abdomi nal t r ai ni ng movem ovement ent s ar oun ound. Yes, Yes, when you engage i n r i ng t r ai ni ng, your abs wi l l get a t er r i f i c wor kout kout !
Let Let ' s t ake a br i ef l ook at at what muscul scul at ur e i s pr pr i mar i l y i nvol vol ved ved i n some of t he basi c pu pul l i ng movem ovement ent s.
Pull-Ups: Bi Bi cep ceps,
r ear del t oi d, r homboi d, l at i ssi mus
dor si , r ect us abdomi nus
Tuck-Ups:
Lat Lat i ssi mus do dor si , r ect us ab abdomi nus,
obl i ques
Pul l i ng act i vi t i es ar e gener al l y over l ooked ked or under wor ked ked i n a l ot of exer ci se pr ogr ams ( esp spe eci al l y i n “cal “cal i st heni c” t ype ype r egi mens) , and and t hi s not not onl onl y a sham shame but al so can can be a si gni f i can cant i mpedi ment t o f unct i onal st r engt h devel vel opm opment . The The muscl es of t he back back,, shou shoul der s, and and t r unk ar e meant t o be be st r ong, su sup ppor t i ng st r uct ur es t hat pr ot ect our bodi es du dur i ng t he wi de var i et y of dai l y physi cal cal st r esses. When t hese ar ar eas ar e ne negl ect ed i n f avor vor of t he mor e f ami l i ar pr ess i ng and and pushi ng mot i ons, ons, we r i sk i mbal ance ances s t hat can l ead not j ust t o de decr eased ased pe per f or mance ance bu but t o i nj ur i es as as wel l .
Rings One Manual
Thi s i s why wor ki ng wi t h r i ngs can can gr eat l y i mpr ove your physi cal cal con condi t i on and an ar r ay of sp spe eci f i c pu pul l i ng exer xer ci ses i s i ncor cor por at ed i nt o t he Ri ngs On One cou cour se. Working Above the Rings
I n t hese ser i es of of movem vement s, you you’ l l not i ce t hat you your ent i r e upper body wi l l be wor ki ng har d j ust t r yi ng t o hol d you your sel f upr i ght ! Your cor cor e t r unk muscl es ar e ne needed t o hel p you st ay i n posi t i on above t he r i ngs. I f your cor cor e i s r el at i vel vel y weak, ak, you you wi l l pr obabl abl y be wor ki ng ext r emel y har d at t he begi nni ng of t hi s pr ogr am, but at t he end of you your t r ai ni ng cycl cycl e usi ng Ri ngs On One, you you wi l l have ave cor cor e st r engt h t o spa spar e! Di ps ar e a ver y common exer exer ci s e per per f or med above above t he r i ngs. Yet Yet sadl sadl y, di ps ar e wher e most peopl opl e st op when per f or mi ng i n t he t op pl ane ane. Move ovement s such as t he L- Si t , bent ar m shou shoul der st and and, pr ess t o han hand dst and and, and and many any ot ot her s ar e i ncr edi bl e exer ci ses ses t hat not onl y bu bui l d a f abul ous ph physi que but al so ar ar e a si gni f i can cant ment al cha chal l enge. Ther e i s of t en qui t e a bi t of f ear when you f i r st st ar t t o be upsi de down abov above e t he r i ngs. Wor ki ng t hr oug ough t hat f ear and and r eal i zi ng how how st abl abl e an and st r ong ong you you can be i n t hese cr azy posi posi t i ons wi l l benef i t you i n so many ot her ar eas of of at hl et i cs.
Her e ar e some exe exerr ci ses pe per f or med abov above e t he r i ngs l i st i ng t he pr pr i mar y muscl es i nvol vol ved ved.
Dips:
Pec t or o r al s , l ower t r apez i us , t r i c ep eps , s er er r at us ,
r ect us abdomi nus, er ect or sp spii nae
L-Sit:
Pect or al s, t r i cep ceps, psoa soas maj or , r ect us ab ab-
domi nus, obl obl i ques
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Gold Medal Bodies
Bent Arm Shoulder Stand :
Pec t or al s , ant er i or del -
t oi ds , t r i c ep eps , er ec t or o r s pi pi nae, gl ut eal s , hams t r i ngs
Above- t he- r i ng wor k has i t s cha chal l enges, but i t al so comes al ong ong wi t h gr eat benef i t s i n t r unk an and ext r emi t y st r engt h gai ns. The combi nat i on of t he pr oper bal ance of pul pul l i ng act i vi t i es i n bel ow- t he- r i ng wor k and t he st r ong push shii ng f or ces ces de devel vel oped i n aboveve- t he- r i ng wor k wi l l su sup per cha char ge your st r engt h i n al l t hat you do!
Ring Training Protocol
Two common met hods hods f or exer ci s i ng wi t h t he r i ngs ngs ar e r epeepet i t i ons f or t i me and pur e s ki ki l l t r ai ni ng. The Rep for Time Protocols
Thi s pr ot ocol t akes one movement and per f or ms i t ei t her f or a set set amoun ount of r eps or f or a set set amoun ount of t i me wi t hi n a wor kou kout . The goal i s no not necessa cessarr i l y mast er y of of t he ski l l but r at her usi ng i t as a t ool t o i mpr ove you your muscul scul ar con condi t i oni ng. Thi s t r ai ni ng usu sua al l y i ncl udes ot ot her i mpl ement s ( hi gh bar s, var i ous wei ght ed obj ect s, et c. ) t o i mpr ove st r engt h en endur ance an and ca car di ovascul scul ar con condi t i oni ng. Thi s t ype ype of t r ai ni ng can i ncr ease wor k cap capaci t y an and muscl e hyper t r ophy; however ver , hi gh pr of i ci ency wi t h t he r i ngs and and i mpr oved oved movem ovement ent ski l l ar e not t he pr i mar y goa goall s. ”Trick” Training
At t he ot her end of t he sp spe ect r um i s a pur e ski ski l l t r ai ni ng pr ot ocol col wi t h t he pr i mar y goal of per f or mi ng var var i ous “t r i cks, ” such as l ever ver age hol ds and and pr esses. Thi s met hod
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i s of of t en i mbal anced ced as pe peopl e gr avi t at e t owar ds t hei r par t i cul cul ar f avor i t e t echn chni ques an and negl ect ot her mot i ons. We do not not bel bel i eve t he above above met hods hods ar e wr ong, ong, nor nor ar ar e we sayi sayi ng t hat t hese ar ar e bad pr ot ocol ocol s. We f eel t hat bot h of t hese met hods ods ar ar e ver ver y val val i d pr ot ocol col s f or achi chi evi ng t hei r par t i cul cul ar goal s. However , we f eel t hat t her e i s an anot her met hod t hat can hel p you you achi achi eve eve t he r esul esul t s you des i r e. e.
Our Rings One Protocol for Practical Fitness Base Training
Whet her i t be on t he r i ngs, wi t h a bar bel l , or j ust usi ng body wei ght , we must f i r st st ar t wi t h bui l di ng st r engt h. Thi s makes s ense because we can’ t expect expect t o j ump i nt o a pr ogr ogr am and and i mmedi at el y l i f t a massi ve amoun ount of wei ght or per f or m an I r on Cr oss! That i s why we must f i r st f ocus cus on devel vel opi ng a cer cer t ai n base l evel vel of st r engt h wi t h a Gener al Pr epar epar edne edness ss Pr ogr ogr am ( GPP PP)) . Now, even even t houg hough h GPP i s t er med “gen “gener al , ” pr oper oper GPP i s mor e t han j ust some r and andom exer exer ci ses put put t oget oget her t o make you you swea sweatt and and st r ai n. The The chosen chosen GPP exer xer ci ses ar ar e t he f oundat i on f or you your ent i r e pr ogr am pr ogr essi on and sh sho oul d be sp spe eci f i c wor k l eadi ng t o yo your accom compl i sh shm ment of t he f i nal ski ski l l s. Skill Work
The GPP f ul l y pr epar epar es you f or t he next phas phase e of t r ai ni ng, ng, Ski l l Acqu cqui si t i on Tr ai ni ng ( SAT) . Wi t h SAT, we br br eak do down spe sp eci f i c com compl ex ski ski l l s i nt o t hei r pr oper com component par t s. You t hen wor k on i mpr ovi ng your f or m and abi l i t y i n t hese compone onent s. Last l y, you you l i nk t he com compone onent s back t oge oget her i nt o t he pol i sh she ed ski ski l l . Ther e ar e a var i et y of opt i ons t o t r ai n i n t hi s ph phase, se, but t he over r i di ng con concer cer n i s i dent i f yi ng t he cor cor r ect com component s of of a par t i cul cul ar ski ski l l .
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Gold Medal Bodies
SAT i s a necessar cessar y com component f or t hi s t ype ype of t r ai ni ng r egi men; however ver , i t i s al l t oo common t hat once once a gi ven ven ski ski l l i s l ear ned, peopl e si mpl y keep r epeat i ng t he ski ski l l over , and over , and over , and over . . . However ver , i t doesn sn'' t ( and sh sho oul dn’ t ) have t o st op t her e. Learning Flow
I f we cou coul d choo choose se on onl y on one aspe aspect ct t hat separ separ at es ou our br and and f r om most ot her t r ai ni ng appr oache ches, i t i s our our emphasi s on f l ow wor k. The abi l i t y t o sea seaml essl y t r ansi t i on f r om one move ovement t o an anot her t ake akes hi gh l evel vel s of st r engt h, body ody awar eness, and con concen cent r at i on. These ar e al l qual i t i es t hat we want ant t o devel devel op and and enha enhance nce her her e at Gol d Medal edal Bodi odi es. The ski l l s acqu cqui r ed i n t he SAT por t i on of t he pr ogr am ar e now now mer ged t oge oget her t o f or m a r i ng f l ow. The The pe per f or mance of t he ski l l s i n seq sequence cr eat es a gr gr eat er t r ai ni ng ef f ect t han per f or mi ng t hose same moves oves separ separ at el y. The The t r ansi t i oni ng bet ween t he moves ves i nvol vol ves ves a hi gher l evel vel of con concen cent r at i on and coo coor di nat i on, and t hi s f eeds di di r ect l y i nt o gr gr eat er st r engt h gai ns. I t wi l l
n no ot onl y s i gni f i c an ant l y i mpr ove your c he hes t ,
back, sh sho oul der , st omach and ar m st r engt h, but al so i ncr ease t he i ncr edi bl y i mpor t ant at t r i but e of bei ng con connect ed bet ween een you your t r unk/ unk/ cor e and and you your l i mbs. What do we mean by c onnect ed? Wel l , many t i mes when you you see peop eopl e i n t he gym gym wor ki ng on on v var ar i ous ous machi achi nes and and cab cabl es and and dumbbel l s, t hey sep separ at e t hei r t r ai ni ng i nt o on one body ody par par t or anot anot her . The These pe peopl opl e of t en l ook ook ver ver y goo good d, esp spe eci al l y i f t hei r r egi men i s ba bal anced ced wi t h equal t i me spen spent on each each segm segment ent of t hei r bodi odi es. However ever , t houg ough t hey
Rings One Manual
may be ver ver y muscul ar , t hey hey may not not necess necess ar i l y be be ver ver y at at hl et i c . Now, t hi s doe doesn’ t mean t hey ar ar e weak; ak; i n f act , t hey may be ver y st r ong at cer cer t ai n l i f t s. Yet , t hi s t ype of t r ai ni ng f ocuse cuses s on on pl aci ng st r ess on on i ndi vi dual muscl es, and ver y of of t en t he ex exer ci ses ses t hey p pe er f or m don’ t have va var i ous ous par par t s of t he bod body y wor ki ng t oge oget her t o accom accompl i sh a movem ov ement . On t he ot her hand and, t hat ’ s exact exact l y what we ar e doi ng. We ar e f ocused on t he “ movem ovement ent s , not not muscl e” appr oach, and and t hi s emphasi s i s wh what t r ansl at es t he st r engt h we ga gai n f r om t r ai ni ng t he r i ng f l ows i nt o us ab abl e, pr ac t i c al al s t r engt h f or al l our ever yday and r ecr eat i onal act i vi t i es. Rat her t han j ust bei ng a col l ect i on of body body par t s , we have a whol e- body body f eel i ng of st r engt h and power .
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Gold Medal Bodies
Rings One Manual
Chapter Two: Balancing Preparation, Work, and Recovery Joint Preparation
One of t he hal l mar ks of i nt el l i gent t r ai ni ng i s a pr oper war mup r out i ne. Our j oi nt s and muscl usc l es move much mor e smoot oot hl y when t hey ar e l oosen oosened ed up an and p prr i med f or exer exer ci se. Opt i mal l y, you you shou shoul d have ave a war mup speci speci f i c t o t he mai n exer xer ci ses i n you your wor kou kout sessi on, r at her t han a r andom “st r et ch what ever f eel s t i ght ” r out i ne. A pr oper set of war mup exer xer ci ses i s sp spe eci f i c t o t he move ovement s you wi l l be pe per f or mi ng i n you your t r ai ni ng. The The var var i ous ous r ang anges of mot i on, on, al ong ong wi t h what par t of t he body ody wi l l bear t he most st r ai n i n t he act i vi t y, sh sho oul d be t aken ken i nt o c on ons i der at i on. Thi s t ype of s pe pec i f i c i t y i s no not onl y t he mos t benef i c i al , i t i s al al s o ver y ef f i c i ent . You won’ t be wast i ng t i me on war mup act i vi t i es t hat don’ on’ t mat ch what you you wi l l be doi doi ng i n you your wor kou kout . You Your war mup i n t hi s pr ogr ogr am emphasi zes t he shou shoul der s and t or so, as t hey b be ear t he br br unt of t he t ensi on an and t or que f or ces ces t hat ar e a f eat ur e of r i ngs wo wor k. Your sh sho oul der s and and spi ne shou shoul d be wel l pr epar ed f or t he t r ai ni ng or you you may i nj ur e your s el el f .
33
Gold Medal Bodies
Rings Warm-Up
The f ol l owi ng ar e cur s or y descr desc r i pt i ons of t he exer ci s es, pl ease r ef er t o t he DVD f or t hor ough expl xpl anat i ons.
1.
Vi br at at i ons ( 30 30 s ec onds ) 1. Whol e bod body y 2. Hand ands ope open, r ai sed t o head hei ght 3. Twi s t i ng
2.
Swi mmi ng ng
3.
Runni ng ng
4.
Dog paddl e
5.
Ar m s c r ews
6.
Guns l i ng nger
7.
Ful l body wave
Rings One Manual
Compensatory Movements
Whi l e many any pr ogr ogr ams out out t her her e now now r ecogni ecogni ze t he need need f or a spe sp eci f i c war mup bef or e a vi gor ous t r ai ni ng sessi sessi on, t her e ar e st i l l qui t e a f ew t hat ei t her negl ect a coo cool - down or j ust t oss os s i n a f ew ar bi t r ar y s t r et ches f or a coupl e of mi nut es her her e an and t her e. Thi s negl ect can can l ead t o i ncr eased r est i ng muscul scul ar t ensi on, of t en f el t as t he sen sensat sat i on of bei ng “t i ght ” af af t er a har d wor kout kout .
Thi Thi s i ncr eased eased t ensi ensi on can accum accumul at e and and
cause cause chr chr oni oni c muscl e shor shor t eni eni ng and and post ur al chan changes. A si mpl e way t o t hi nk of t he pr ope oper speci speci f i c compensaensat or y movem vement s af t er a t r ai ni ng sessi on i s t o wor k t he r anges of of mot i on and dr i vi ng f or ces ces t hat ar e opposi t e of t he di r ect i on you you appl i ed f or ce t o i n you your wor kou kout pr ogr am. For For exam xampl e, i f you your wor kou kout consi consi st ed mai nl y of push- ups ( hand ands i n f r ont ont pushi ng away) ay) , t he pr oper oper c ompensat ensat or y post ur e woul oul d have have your your hand hands s behi behi nd you and and pushi pushi ng back back away away f r om you you. Thi Thi s i s t he move ovement per f or med i n t he Tab Tabll e pose pose.. Thi s coo cool - down f l ow seq sequence hi t s al l of of t he pr oper com compensat sat or y posi t i ons f or t he var i ous r i ng exer ci ses ses i n our our pr ogr ogr am. The The f l ow doesn’ oesn’ t chan change af t er ever ever y wor kout kout because cause each each t r ai ni ng sessi on cont cont ai ns t he sam same bal bal ance ance of of push an and pul l act i vi t i es f or t he sam same r anges of mot i on and angl es of of f or ce. ce. The exer ci se sel sel ect i ons an and pr ogr essi ons uni f or ml y emphasi ze di f f er ent aspe aspect s of t hese mot i ons ons and and f or ces. ces. Thi s sp spe eci f i c wor k af t er t he i nt ense t r ai ni ng i s anot her di st i nct f eat ur e of of t he GMB pr ogr ams, and i t i s a ma j or par t of our phi phi l osoph os ophy y of t r ai ni ng pr oper oper l y t o not onl y have opt i mal per f or mance bu but al so de decr ease ou our r i sk of i n j ur y. We can' t pr ogr ess when we ar e i nj ur ed!
35
Gold Medal Bodies
Rings Cool-Down Flow
1.
St an andi ng bac kbends
2.
El bow behi nd head
3.
Hands c cll as pe ped behi nd, f or wa war d bend
4.
Chai r po pos e wi t h hands f or wa war d
5.
For war d bend, j ump bac k t o Seal
6.
Sl eepi ng War r i or
7.
Ar m t hr ea ead Sl eepi ng War r i or
8.
Tabl e
9.
Hand behi nd s houl der s t r et ch ch
Rings One Manual
Chapter Three: The Exercises Seven Key Components of Exercise
Bef or e we begi n our descr i pt i on of t he var i ous exe exer ci ses, ses, l et ' s st ar t wi t h t he key key poi nt s of of pr oper per f or mance you you' l l need t o be be awar e of f or ever ver y exe exerr ci se i n t he GMB pr ogr ams . The s even key component ponent s wer e devel oped as a measur eas ur e of t he qual i t y of a per son’ son’ s move ovement . Di l i gent adh adher ence t o t hese con concep cept s en ensu surr es bo bodi l y saf et y and al l ows f or t he f ul l physi ol ogi cal cal benef i t of ever y exer ci se. se.
The s even key component ponent s ar e: 1.
Crown to coccyx alignment:
t he pr oper posi t i oni ng
of t he sp spii ne i n r el at i on t o i t s ow own sect sect i ons an and t he r est of t he body i n gener al . 2.
Core activation:
t he pr pr oper r ecr ui t ment of t he de deep
t or so muscul scul at ur e f or st abi l i t y i n mobi l i t y. 3.
Hip recruitment:
t he pr oper r ecr ui t ment of t he hi p/
pel vi c gi r dl e. 4.
Shoulder pack:
t he pr oper al i gnment of t he sh sho oul der
gi r dl e f or f or ce t r ansf er f r om t he t or so t o t he upper ext r emi t i es. 5.
Arm lock:
t he pr oper el bow posi t i oni ng f or f or ce
t r ansf er f r om t he sh sho oul der gi r dl e t o t he hand. 6.
Grip confirmation:
t he pr pr oper t ensi oni ng and posi -
t i oni ng of t he hand/ f i nger s. 7.
Leg drive:
t he pr oper r ecr ui t ment of t he l ower ex-
t r emi t i es .
37
Gold Medal Bodies
By t hemsel ves, ves, t hese componen onentt s ar e r emi nder s f or t he pr oper f or m and execu xecutt i on of ever ver y exer xer ci se. I n t he DVDs, Coach Hur st wi l l descr i be t he pr oper execu xecutt i on of t he exer xer ci se and wi l l of t en r el at e sev sever al of t hese key key poi nt s t o each ot her i n hi s i nst r uct i on. The manual wi l l al so em emphasi ze cer cer t ai n com component s, and soo soon, wi t h en enough r epet i t i on under your bel t , you wi l l be abl e t o cr i t i que your sel sel f as you per f or m t he exer ci ses ses i n t hi s cou cour se. se. And r at her t han at t empt i ng t o memor i ze a cou coupl e dozen zen l i t t l e det ai l s abo about each exer xer ci se, we can i nst ead r ef er t o our our per f or mance ance i n r egar egar d t o t hes hes e seven seven key componen ponentt s . I n addi t i on, as as i n any good hol i st i c sy syst st em, i t i s t he t ot al i t y an and i nt er conn connect edness of t he seve seven n ke key com compone onent s t hat unl ock t he gr eat est benef i t ; t he whol e i s gr gr eat er t han t he su sum m of i t s par par t s. The pr oper per f or mance of one key key com component of t en l eads t o t he pr oper appl i cat cat i on of t he ot her her compone ponent nt s . For For exampl e, l et ’ s l ook at t he r el at i onsh shii p of sh sho oul der pack t o cor cor e act i vat vat i on. When we car car ef ul l y al i gn our shou shoul der s dow down an and back, ack, and and kee keep t hem st eady ady i n t hi s posi posi t i on f or ever y act i vi t y, our sh sho oul der gi r dl e si t s u up pon our t or so cor cor r ect l y. Thi s po post ur e al l ows f or a st abl e pl at f or m f or t he opt i mal use of our upp upper ext ext r emi t i es.
I f we don' t
and and we al al l ow t he shou shoull der gi r dl e up up an and aw away f r om t he bod body, y, t he f or ce t r ansf er r ed wi l l " l eak" at t he weaker ker con connect i ons. I n addi t i on, havi ng our sh sho oul der gi r dl e i mpr oper l y r ai sed sed i s of of t en acco ccompani ed by a l i f t i ng of t he r i bs, i mpl yi ng a l ack of pr oper cor e act i vat i on.
When our cor e i s
cor cor r ect l y en engage aged, t he r i bs s houl oul d be dr dr awn down an and i n. I f not , t her e i s l es s t han opt i mal s t abi l i t y i n your t r unk. Now i magi agi ne l i f t i ng a wei ght ove over head wi t h poor oor shou shoul der
Rings One Manual
pack; ck; i t i s no not j ust your sh sho oul der s t hat may su suff f er , but al so yo your l ow back, as t he de decr eased cor cor e act act i vat vat i on can can cause cause un undue st r ai n at you your l umbar spi ne and and pel vi s. Let ’ s t ake det ai l ed l ook ook at how t he seven seven key component s wor k i n one of t he basi c exe exerr ci ses yo you’ l l be per f or mi ng i n t hi s pr ogr am.
Pull-Ups
1.
Crown to coccyx alignment:
I n t hi s ex exer ci se, se, many
peopl e t end t o ove overr ar ch t hei r back an and ne neck. Thi s act ual l y pl pl aces ces t he muscl es i n a l ess t han opt i mal posi t i on t o exer t f or ce, ce, and i t al so can can cr eat e t oo much st r ai n. You sh sho oul d be l ooki ng st r ai ght ahead, or j ust sl i ght l y upwar d. Li f t t he che chest up, so as not t o sl ump, but don’ t over do i t or you wi l l bend your your uppe upperr and and l ower back back t oo f ar backw backwar ds and and l ose t he cor cor r ect posi t i oni ng f or pr oper cor cor e act i vat i on. 2.
Core activation:
As t hi s i s s t r ongl y r el at ed t o t he
pr oper oper spi nal nal al i gnm gnment ent we ment ent i oned oned above above,, make sur e t o keep keep your your r i bs dr awn dow down and and i n t owar d your hi ps. Thi s wi l l assi st i n kee keepi ng your body i n one pi pi ece. ce. You’ l l t hen be be ab abl e t o maxi mi ze t he f or ce t r ansf er f r om your ar ms t o your t or so an and not l ose an any po power f r om bei ng t oo l oose. 3.
Hip recruitment:
Once mor e we see see t he r el at i onshi onshi p
bet ween one component ponent and anot her . Though Though i t s eems t hat you ar en’ t usi ng your l ower body at at al l i n a Pul l - Up, pr oper l ower body r ecr ui t ment i s cr uci al . St r ong co cor e act act i vat i on, al ong wi t h squ squeezi ng yo your hi ps and and but t ocks, cks, pr ovi des st abi l i t y f r om bel ow
39
Gold Medal Bodies
your r i bs al l t he way do down t o your f eet . Thi s st abi l i t y makes kes t he Pul l - Up easi er t o per f or m. 4.
Shoulder pack:
Keepi ng y you ourr shou shoul der s pul l ed d dow own
and back i s a cha chal l enge f or t he begi nner , but i s a def i ni t e key key t o good Pul l - Up per f or mance. ce. I f t he sho sh oul der s are al al l owed t o r i se out of pack, ck, i t can can be bot h i nj ur i ous and and al so pr pr even vent t he per son f r om even pul l i ng up at al l . Shoul der pack i s an i mpor t ant adj unct t o cor cor e act i vat i on i n t hi s ex exer ci se. se. 5.
Arm lock:
Keep you your el bows f r om movi ovi ng si de t o
si de. Ei t her your ar ms st ay c cll ose t o your si des or or f l ar ed out t o t he si de i n l i ne wi t h your t or so. so. Pr oper el bow posi t i oni ng wi l l pr event t he var i ous t endi ni t i s i nj ur i es asso associ ci at ed wi t h i mpr oper f r om i n Pul l - Ups . 6.
Grip confirmation:
Your gr i p on t he r i ngs i s ve ver y
i mpor t ant ant ( see DVDs f or exact exact per f or mance ance of of t he gr i p var i at i ons) . And r at her t han mai nt ai ni ng a “de “d eat h gr i p, ” you you sh sho oul d act i vel vel y cha change t he posi t i on and st r engt h of your gr i p. Thi s wi l l hel p pr event your gr i p f r om bei ng t he weakest kest l i nk i n t he cha chai n, wi t h your gr i p f ai l i ng bef or e your ot her muscl es ar e f at i gued. 7.
Leg Drive:
As wi t h hi p r ecrui crui t ment , l eg dr i ve i s
of t en negl negl ect ed as a compone ponent nt of “upper “upper body body” ” exer ci ses. ses. However , pr oper l eg dr i ve can can cer cer t ai nl y con cont r i but e t o bet t er r esu sull t s when pr act i ci ng Pul l Ups. By t i ght eni ng t he upper and l ower l egs, you’ l l i nc r ea eas e s t abi l i t y f r om your c or or e t o your f eet . Thi s makes i t much easi er t o pul pul l your s el f up.
Rings One Manual
We won’ on’ t be di s cuss i ng t he s even even key compone ponent nt s i n dedet ai l f or t he 60+ exer ci ses ses i n t he pr ogr am. Becau cause f r ankl y, t hat woul oul d make t hi s manu anual i ncr edi edi bl y l ong ong! However ever , we do do pr ovi ovi de key key cue cues f or ever ver y exe exerr ci se, and and t hese cue cues al ong ong wi t h t he det ai l ed i nst r uct i ons i n t he DVD wi l l kee keep you i n pr oper oper adhe adherr ence ence t o t he s even even key compone ponent nt s . Wi t h t hese hese si mpl e exam exampl es, you you can unde underr st and and t he connect ed nat ur e of t he s even key component ponent s and how a good good awar eness of t hem l eads t o an an i mpr oved ved ph physi cal cal pr act i ce. ce.
Correct Breathing Principles
Anot her i mpor t ant asp spe ect of opt i mal t r ai ni ng i s t he pr act i ce of cor cor r ect br eat hi ng dur i ng al l of t he movement s. Fi r st and f or emost , don’t hold your breath! Thi s s houl houl d go wi t hout hout s ayi ng, ng, but but br eat h- hol di ng i s ver ver y common, on, especi especi al l y when hen we st ar t per per f or mi ng new new exer exer ci ses. Hol di ng you your br eat h and br aci ng i n a post ur e or a di f f i c ul ul t ac t i vi t y i s , f or many, a nat ur al r es po pons e. e. Unf or t unat el y, i t ’ s al al so one of t he wor st t hi ngs yo you can can do. Exhal e when you you ar ar e exe exerr t i ng ef f or t and and never ver hol d you yourr br eat h. Secon cond, our br eat hi ng pat t er n sh sho oul d mat ch i nhal at i on wi t h exp expa ansi on an and exh exha al at i on wi t h co compr essi on. Thi s al l ows us t o f ol l ow t he nat nat ur al move ovement ent of our our l ungs and and coor coor di nat e our body’ s po posi t i on wi t h t he cor cor r ect br eat hi ng, r at her t han f i ght i ng agai nst . For For an exampl e, st and up t al l , l i f t up your hands as f ar as p po ossi bl e and br eat he i n deepl y. You sh sho oul d f eel as i f you ar e br eat hi ng i n as much ai r as po possi bl e, f i l l i ng up you your l ungs t o t hei r capaci capaci t y. Exhal xhal e and and r el ax, ax, and and r emember t he sen sensat sat i on of t he f ul l i nhal at i on. Now, si t down on
41
Gold Medal Bodies
t he f l oor and cr unch up i nt o a bal l , hug you your kne knees i nt o you your che chest and make you your sel f as s mal l as possi possi bl e. Tr y t o i nhal e deepl y i n t hi s po posi t i on. Compar e t hi s f eel i ng wi t h t he one ear l i er , when you wer e st andi ng t al l and f ul l y open. Doesn sn’’ t i t f eel as i f you ar e st r ai ni ng t o i nhal e, and t hat t her e’ s no no r oom f or you t o t ake i n any ai ai r ? When you you r egu egul at e you your br eat eat hi ng t o never ever hol d your your br eat h, exha xhal e on exer xer t i on, and coo coor di nat e you your br eat hi ng wi t h you your body ody posi posi t i on, on, you you wi l l make ake t he most out out of you your ef f or t and f i nd your sel sel f per f or mi ng t o your best abi l i t y. As you con cont i nue t o pr act i ce pr oper br eat hi ng i n al l your exer ci se act i vi t i es, you wi l l gr adual l y pr ogr ess f r om t he need t o be act i vel vel y con cont r ol l i ng you your br eat h t o wher e you ar e br eat hi ng cor cor r ect l y wi t hout t hi nki ng about i t . Thi s i s t he begi nni ng of br eat h mast er y, and i t ’ s a be beaut i f ul t hi ng.
Rings One Manual
Rings One Exercise and Flow List
The f ol l owi ng i s a compl et e l i s t of t he exer ci s es s el ect ed f or t he Ri Ri ngs One pr pr ogr ogr am. Pl ease r ef er t o t he DVDs f or det ai l ed i nst r uct i ons on on exer ci se per f or mance. ce.
Fundamentals
Grips St andar d
Dead Hang Pulling Prep
gr i p: r i ng i n mi ddl e
of pal m Fal se gr i p: up on t he r i ng, Fal pl ace cr ook of of wr i st bel ow bl ade ade of t he hand and, hand i s at an angl e on on t he ri ng. Pl ay wi t h t hi s gr gr i p on assi st ed chi chi ns
Keep
ar m st r ai ght Pull l sh shou oull der bl ades dow down Pu Lock down cor cor e, l i f t che chest up Lock vat i on em emphasi s Core act i vat
Above The Rings
Top Position
s Ar m
c l ose t o t he bod body y Chest up, st r ai ght body Focus s on on pul l i ng r i ngs i n t oFocu war d t he body, ody, pushi ushi ng t hr oug ough t he r i ngs, sq squ ueeze eeze but t ocks an and cor e Top Position Tuck-Up
s Ar m
c l ose t o t he bod body y Chest up, st r ai ght body Pull l kne knees t o che chest Pu on’ t bend bend over over when hen pul pul l i ng Don’ knees up Focus s on on pul l i ng r i ngs i n t oFocu war d t he body, ody, pushi ushi ng t hr oug ough t he r i ngs, sq squ ueeze eeze core
Top Position Pike-Ups (to LSit)
s Ar m
c l ose t o t he body body Chest up, st r ai ght body Pul l f r om t he hi p f l exor s on’ t ben bend over over Don’ Focus s on on pul l i ng r i ngs i n t oFocu war d t he body body,, pushi pushi ng t hr oug ough t he r i ngs, sq squ ueeze eeze core Top Position Straddle Hold (Bonus Exercise) Hi
gh pi ke t o begi egi n ngs out Tur n t he r i ngs your l egs egs up up Dr i ve you out war d El bows f aci ng out
43
Gold Medal Bodies
Assisted Dip
L-Sit to Tuck Shoulder Stand
Hei
ght of bel l y but t on Feet t oget her on f l oor di Fee r ect l y bel ow r i ngs cked i n at Keep el bows i n, t ucked you your si de Keep chest chest up Keep oul ders don’ on’ t di p bel bel ow Shoul r i ngs Push sh exh exhal al e, i nhal e as as you Pu l ower
Cor e
Dips
Tuck to Straight Leg Shoulder Stand
St andar d
Cor e
gr i p cked Keep el bows i n, t ucked you your si de Keep chest chest up Keep sho oul der s go go Don’ t l et sh t he r i ngs Focus s on l ower i ng i nt o Focu di p Push sh exh exhal al e, i nhal e as as Pu l ower
i n at
pa past t he you
L-Sit to Dip St ar t
i n L - Si t hest up Chest cked Keep el bows i n, t ucked you your si de sho oul der s go go Don’ t l et sh t he r i ngs Focus s on l ower i ng i nt o Focu di p Push sh exh exhal al e, i nhal e as as Pu l ower
act act i vat vat i on key key po poi nt F r om t op pos i t i on shoul ders t o hand ands, Br i ng shou t hen l i f t but t ocks cks u up p i n t he ai r Ri ngs st ay cl ose t oget her i n f r ont of you your che chest , pal ms f aci ng you you Then st r ai ght ght en l egs wi t h Then f eet poi nt i ng t o t he sky agai n t o r et ur n t o Tuck agai s t ar a r t i ng pos i t i on Tuck to Tuck Bent Arm Stand
i n at pa past t he you
Tuck to Tuck Shoulder Stand Cor e
act act i vat vat i on key key po poi nt F r om t op pos i t i on shoul ders t o hand ands, Br i ng shou t hen l i f t but t ocks cks u up p i n t he ai r Ri ngs st ay cl ose t oget her i n f r ont of you your che chest , pal ms f aci ng you you Ret ur n t o st ar t i ng posi t i on
act i vat vat i on key key po poi nt F r om t op pos i t i on shou oull der s t o hands, Br i ng sh t hen l i f t but t ocks cks u up p i n t he ai r Ri ngs st ay cl ose t oget her i n f r ont of you your che chest , pal ms f aci ng you you Ret ur n t o st ar t i ng posi t i on
Ri
ngs at at wai st l evel vel bent at a l i t t l e mor e El bows be t han 90 degr degr ees St ar t at t op pos i t i on ght t uck t o l i f t but but t ocks Ti ght up Keep hand hands s f aci ng each ot her her Keep shoull der s down an and f or Br i ng shou ward an and hi ps l i f t back ack an and up e posi t i on, on, El bows st ay i n sam not goi ng out t o t he si de.
Rings One Manual
L-Sit to Tuck Bent Arm Stand Ri
ngs at at wai st l evel vel bent at a l i t t l e mor e El bows be t han han 90 degr degr ees St ar t at t op pos i t i on but L - Si t t o t uc k t o l i f t bu t ocks up up Keep hand hands s f aci ng each ot her her Keep shoull der s down an and f or Br i ng shou war d and and hi ps l i f t back an and up e posi t i on, El bows st ay i n sam not goi ng out t o t he si de
L-Sit to Bent Arm Stand to Shoulder Stand Ri
ngs at at wai st l evel vel bent at a l i t t l e mor e El bows be t han 90 degr degr ees St ar t at t op pos i t i on L - Si t t o t uc k t o l i f t but t up Keep hand hands s f aci ng each ot her her Keep shoul ders t o hand ands, Br i ng shou t hen l i f t but t ocks cks u up p i n t he ai r Ri ngs st ay cl ose t oget her i n f r ont of you your che chest , pal ms f aci ng you you
Below The Rings
Jump Tuck to Inverted Hang
Pike to Inverted Hang
Bel
ow t he r i ngs Pull l wi t h ar ms Pu ngs i n Tur n r i ngs Pull l down on t he r i ngs Pu knees s up t owar d ar ar mpi t s Dr i ve knee Pull l shoul shoul der der s down and and back back Pu s l i ght l y Then move t owar d l i f t i ng hi ps Then up and over head El bows cl ose i n and st r ai ght .
Bel
Tuck To Inverted Hang
Reverse Chin-Up
Bel
Focus Focus
ow t he r i ngs eep ar ms s t r ai ght Keep ngs i n Tur n r i ngs Pull l down on t he r i ngs Pu knees s up t owar d ar ar mpi t s Dr i ve knee Pull l shoul shoul der der s down and and back back Pu s l i ght l y Then move t owar d l i f t i ng hi ps Then up and over head El bows cl ose i n and st r ai ght .
ow t he r i ngs eep ar ms st r ai ght ght Keep ngs I n Tur n r i ngs Pull l down on t he r i ngs Pu oes up t owar d ar mpi t s Dr i ve t oes Pull l shoul shoul der s dow down and and back back Pu s l i ght l y Then move t owar d l i f t i ng hi ps Then up and over head El bows cl ose i n and st r ai ght .
on t he l ower i ng s f aci ng t owar d you Pal m p t o chi n l evel J um Exhal e when l ower your your sel f Exh Lock down cor cor e, l i f t che chest up Lock bend knees knees so so As you l ower , bend you you can can f ul l y st r ai ght en ar m vat i on em emphasi s Core act i vat
45
Gold Medal Bodies
Reverse Pull-Up
Chin-Up
Pal Pal
Pal Pal
ms f aci ng out out away f r om you p t o chi n l evel J um Exhall e when hen l ower your your sel f Exha out and and dow down, El bows f l ar e ou shoul shoul der der s packi ng dow down and and back Lock do down cor cor e, l i f t che chest up Lock act i vat vat i on emphasi s Cor e act
ms t ur ned i n evel Chi n l eve Pull l el bows dow down, sh shou oull der s Pu packi ng dow down and back ck, act ual l y Don’ t ar ch back, cr unch your your r i bs dow down t owar d you your hi ps Tuck Pull-Up St ar t
Assisted Pull-Up/ Pull-Up/ Chin-Up (both are on the same video clip)
Pal Pal
ms f aci ng away f r om you you evel Chi n l evel Go on knees Pull l el bows dow down, sh sho oul der s Pu packi ng dow down and back out as you you go El bows f l ar e out upwar d Use t oes t o hel p l i f t up ck, act ual l y Don’ t ar ch back, cr unch unch you your r i bs dow down t owar d you your hi ps Narrow Pull-Up
Pal Pal
ms f aci ng i n t owar d each each ot her sho oul der l evel Pul l r i ngs t o sh Pull l el bows dow down, sh sho oul der s Pu packi ng dow down and back body y as El bows as cl ose t o bod pos s i bl e ck, act ual l y Don’ t ar ch back, cr unch unch you your r i bs dow down t owar d you your hi p. Wide Pull-Up
Pal Pal
ms f aci ng away f r om you you Pull l as hi hi gh you you as can can Pu Pull l el bows dow down, sh sho oul der s Pu packi ng dow down and back out as you you go up up El bows f l ar e ou ck, act ual l y Don’ t ar ch back, cr unch unch you your r i bs dow down t owar d you your hi ps
wi t h r i ngs f aci ng out -
war d ngs i n Tur n r i ngs Squeeze eze your your cor e Sque el bows down, shou shoul der s Dr i ve el packi ng dow down and back Keep chest chest up Keep ck, act ual l y Don’ t ar ch back, cr unch your your r i bs dow down t owar d you your hi ps L-Sit Chin-Up St ar t
wi t h r i ngs f aci ng out -
war d ngs i n Tur n r i ngs Squeeze eze your your cor e Sque el bows down, shou shoul der s Dr i ve el packi ng dow down and back Keep chest chest up Keep ck, act ual l y Don’ t ar ch back, cr unch your your r i bs dow down t owar d you your hi ps Skin the Cat St ar t
wi t h r i ngs at at chi chi n
l evel Lower you your sel sel f sl owl y Low ngs out i n t he Tur n t he r i ngs movement Pull l down on on t he r i ngs when Pu r et ur ni ng t o s t ar t pos i t i on you l i f t hi ps F i r s t pul l as yo up, t hen as you you i nver ver t , st r ai ght en ar ms. To r et ur n back, ack, pul l up aga agai n t o be bend el bows and and r ol l f or war d t o t he s t ar t i ng pos i t i on
Rings One Manual
Inverted Tuck Roll Chin-Up Keep
t i ght t uck bows dow down Dr i ve el bow pal ms f aci aci ng I n Rot at e pal pul l Tuck, r ol l f or war d and pul up Inverted Pike Roll Chin-Up St ar t
wi t h deep pi ke bows dow down Dr i ve el bow pal ms f aci aci ng I n Rot at e pal hest up Chest Pi k e, r ol l f or war d and pul l up L-Sit Chin Skins Ski
n t he cat cat wi t h pi ke r ol l Chi n- Up cont r ol St ar t sl ow wi t h con Keep a deep deep pi pi ke Keep ngs t owar d you Tur n t he r i ngs Inverted Row (Straight Body) St ar t
f r om i nver t ed hang egs up t owar d t he sky Dr i ve l egs Pull l el bows i n and and dow down as Pu you you pul l up eep chi n t ucked ucked Keep Inverted Tuck Row St ar t
f r om i nven vent ed hang Keep t i ght t uck Pull l el bows i n and and dow down as Pu you you pul l up eep chi n t ucked ucked Keep
Chin Half Cross (bonus exercise) St ar t
wi t h pal ms t ur ned i n your chi chi n Suppor t ar m pal m t o you one ar ar m and and Pl ace wei ght on one ext ext end end ot ot her ar m eep supp suppor t el bow f i r ml y Keep t ucked cked Single Arm Chin-Up (bonus exercise) Dr i
ve up wi t h nonon- chi chi nni ng ar m hest up Chest hi n Pl ac e pal m t o c hi Ice Cream Makers
ont Fr ont
l ever ever and and Chi Chi n- Up com combi nat i on. St ar t i n Chi n- Up posi t i on, l ean ean back back and st r ai ght en ar ms . Br i ng hi p and st r ai ght l egs f orward orward as as you you st r ai ght en ar ms t o l ower t he body body Jump to Dip (Assisted Muscle Up) Ri
ngs at sh sho oul der l evel vel F al s e gr i p eep el bows i n, t ucked cked i n at Keep you your si de Keep chest chest up and and expl expl ode ode Keep i nt o di p Focus s on l oweri ng i nt o t he Focu di p Push sh exh exha al e, i nhal e as as you you Pu l ower
Inverted Pike Row St ar t
f r om i nver t ed hang Lower i nt o t he pi ke posi t i on Low Push sh b bu ut t ocks up up t o t he sky Pu Pull l el bows i n and and dow down as Pu you you pul l up eep chi n t ucked ucked Keep body y El bows cl ose t o bod
Baby Muscle-Up Ri
ngs at che chest l evel vel Feet out i n f r ont ont and and on t he Fee gr ound t o assi assi st you you i n t he pul l and pr ess t o Muscl e- Up Pull l up st r ong ongl y, and and when Pu shoul shoul der s go above above t he hand hands, s, push up
47
Gold Medal Bodies
Muscle-Up Ri
ngs at sh shou oull der hei ght F al s e gr i p k, F eet out i n f r ont , s i t bac k, pul l wi t h ar ms
eep Keep
el bows as cl ose i n f r ont ont of you you as po possi bl e, and pul l above The t r ansi t i on t o go above t he r i ngs ngs happ appens ens when shoul shoul der der s go above above your your hand hands, s, pul pul l backw backwar ar ds and and push push up up
Low Rings
Plank Hold
Front Push-Up
Don’
Ri
t t ur n ha hands wh whi l e hol hol di ng t he pos i t i on Keep t hum humbs f or war d Keep Keep f or ear m agai nst r i ng Push sh t hr oug ough t he pa par t of you your Pu hand bet ween your t humb and you your wr i st po osi t i on Mai nt ai n t hi s p t hr oug oughout t he hol hol d Assisted Push-Up Push-Up St ar t
on knee knees s di r ect l y under sh sho oul Ri ngs di der s Pal ms f aci ng each each ot her , Pal t hum humbs f or war d ackwar d El bows wi l l poi nt backw To pr ogr ess , br i ng knees f ur t her back. Low Lower t he r i ngs as needed sho oul der s do don’ t go El bows i n, sh down past past t he r i ngs Push-Up St r ai
ght body di r ect l y under sh sho oul Ri ngs di der s Pal ms f aci ng each each ot her , Pal t hum humbs f or war d ackwar d El bows wi l l poi nt backw ngs out f or Bul gar i an Tur n r i ngs push- ups. Lower t he r i ngs as needed sho oul der s do don’ t go El bows i n, sh down past past t he r i ngs
ngs di di r ect l y under sh sho oul der s Pal ms f aci aci ng each each ot her t o Pal start ngs t o t he f r ont at Tur n r i ngs t he t op El bow pi t s f or war d sho oul der s do don’ t go El bows i n, sh dow down past t he r i ngs Extreme Push-Up Ri
ngs t o bel l y Pal ms f aci aci ng each ot her , Pal t hum humbs f or war d El bows wi l l poi nt backward eep body ody st r ai ght ght Keep sho oul der s do don’ t go El bows i n, sh dow down past t he r i ngs Mountain Climber St r ai
ght body Push sh t hr oug ough t he r i ngs Pu Keep but but t ocks down dur dur i ng Keep movement sag But don’ t l et hi ps sag eep shou shoull der s over over r i ngs Keep
Rings One Manual
Reverse Row
Inverted Push-Up
Ri
eep Keep
ng set up, hei ght sh shou oull d be t he st ar t posi t i on wher e you your bac k i s of of f t he f l oor up f i r st and t hen Pul l hi ps up dr i ve chest chest up and f aci ng t he c ei l i ng Pull l hand ands t oward you yourr hi ps, Pu el bow bows i n, t humbs r emai n f aci ng t owar d you yourr head head
wei ght f or war d hi gh But t ocks hi exhal e on on I nhal e on l ower , exh return you pr oBr i ng l egs cl oser as you gr ess i n l evel vel
Legs
Double Grind
Side Grind
ssent i Essen
al l y a sq squ uat at sh sho oul Bot t om of t he r i ngs at der hei ght shii ns st ay pe per penSi t back, sh di cul cul ar t o gr gr ound suppor t t o al l ow Ri ngs as sup s i t t i ng bac k f ur t her hel p you you Don’ t use r i ngs t o he l i f t up up
Si
Single Leg Grind
4 Corner Balance Drill Beginner and Intermediate
neOne-
l egge egged d squat squat squat Si t back i nt o t he squ Expl ode ode back back up Expl pul l on r i ngs ngs Tr y not t o pul hest up Chest
de squ squat t o t he r ear at sh sho oul Bot t om of t he ri ngs at der hei ght shii ns st ay p pe er penSi t back, sh di cul cul ar t o gr ound suppor t t o al l ow Ri ngs as sup si t t i ng back f ur t her on’ t use r i ngs t o hel hel p you you Don’ l i f t up up
Hi
ps r ol l ed under you s l i ght l y hest up Chest ead l ooki ooki ng st r ai ght ahe ahead Head gr i ppi ng as l i ght l y as Hands gr possi bl e f or bal ance
49
Gold Medal Bodies
Rings One Manual
Chapter Four: The Program
One of t he uni que di st i nct i ons of of our t r ai ni ng sy syst st em i s how how we det det er mi ne when hen t o pr pr ogr ogr ess i n our our exer exer ci s es. When hen do we t r y t o ad add an anot her r epet epet i t i on or set ? When can we r edu educe t he t i me i n bet bet ween een set s? Som Some t r ai ni ng sys t ems ar e vague vague on t hi s, of t en st at i ng “wor k as as har har d as you you can can eve everr y t i me” or “you “you sh sho oul d al ways be be t r yi ng t o add anot her r epet i t i on! ” Thi s i s al l wel l and good, good, as i ncr easi ng i nt ensi t y i s one of t he ways t o pr pr ogr ess. However , doesn sn’’ t i t see seem l i ke t her e shou shoul d be a be bet t er way t o go go ab about out i t ? I n GMB t r ai ni ng, we we want ant t o be awar e of eve everr y aspect aspect of our t r ai ni ng and use t hi s mi ndf ul ness t o di r ect our wor k i n t he be best way possi bl e. We shou shoull d eva evall uat e ou our per f or mance ance i n ever ver y sess sess i on and and use t hese eva evall uat i ons ons t o anal anal yze what shou shoul d hap happ pen at t he nex nextt sess i on. on. Our eval val uat i on t ool s ar e; Rat i ng of Per cei cei ved ved Techchni que ( RPT) Rat i ng of Per cei cei ved ved Exer t i on ( RPE) , and Rat i ng of Per cei cei ved ved Di scomf or t ( RPD) . The The r at i ngs ar e made ade on on a scal e of 1–10, –10, 1 bei ng t he l owest and and 10 t he hi ghest on t he scal scal e.
Rate of Perceived Technique:
RPT i s ou our sel sel f eval ua-
t i on of t he l evel of pr of i ci ency we have i n t he par t i cul cul ar exer xer ci se. How does our our f or m com compar e wi t h t he per f ect f or m demonst onst r at ed i n t he DV DVDs? Bef or e we at at t empt t o add r epet i t i ons or or set s t o t he exer xer ci se, we want ant t o make sur e ou our RPT i s at l east east an 8.
Rate of Perceived Effort:
RPE i s how much we j udge udge
our l evel of ef f or t i s i n t he gi ven exer ci se. se. We shoul shoul d onl onl y add add wor k when hen our our RPE i s at a 6 or bebe-
51
Gold Medal Bodies
l ow. I f i t i s hi hi gher t han a 6, t hen you ar e at t he r i ght l evel of i nt ensi t y an and don’ t need t o ad add mor e.
Rate of Perceived Discomfort:
RPD r el at es t o t he
l evel vel of pai n we have dur i ng an exer xer ci se. Now, t hi s shou shoul d be di di st i nct f r om t he un unease we f eel when we expe xpend ef f or t and our muscl es ar e bu bur ni ng. I nst ead, RPD shou shoul d r ef er t o an any pai pai n t hat seem seems unr eason easonab abll e f or t he exer ci se. se. Thi s sho shoul d al ways be be at a l evel l ess t han 3. I f i t cr eeps hi hi gher t han 3, t hen t he exer xer ci se needs t o be modi f i ed or scal ed f ur t her back.
So, t o use an exam exampl e, you you ar e per f or mi ng t wo set s of ei ght L- Si t di ps wi t h an RPT of 8, RPE of 5, and RPD of 1. I t i s t i me t o ei t her add mor e r epet i t i ons t o your set set s or or decr ease t he r est per i od bet ween een t he set set s.
Rings One Manual
Program Outline
Thi s s ect i on out l i nes t he basi c component ponent s of t he Ri ngs ngs One pr ogr ogr am - ki nd of a bi bi r d’ s eye eye vi vi ew so you you can see wher e t hi ngs ar e go goi ng and how you you’ l l pr ogr ess over ver t he co cour se of of your pr act i ce. ce. We’ ve al so i ncl uded det ai l ed dai l y cha char t s i n Append ppendii x B B..
Training Phases
Bot h l evel vel s of Ri ngs On One i ncl ude f our phases, ar r anged as f ol l ows :
Phase
1 4 Week ee ks 2 4 Week ee ks 3 2 Week ee ks 4 2 Week ee ks
Focus
Reps
Rest
Sets
8 - 12
60 - 90s
3 - 5
5 - 13 13
60 - 12 120s
3 - 5
Phase 2 combi nat i ons Phase ons i nt o a r out i ne
3 - 5
60 - 120s
3
Flow - pr act i ce t he f l ow
Ful l f l ow
60 - 12 120s 0s
Up t o 6
Strength Building -
pr ac-
t i ce basi basi c movement ent s Skill Acquisition Skill Acquisition - bui l d
combi nat i ons Phase 1 movement s oup Flow Acquisition Flow Acquisition - gr oup
i n i t s en ent i r et et y
As you can can see see, we begi n wi t h basi c ski l l s t o bui l d t he necessa cessarr y st r engt h f or ser ser i ous r i ng t r ai ni ng. As t hat st r engt h becom comes av avai l abl e, you’ l l gr adual l y begi n t o cha chai n t he movem ovement ent s t oget oget her i n l ong onger and and mor e soph sophi st i cat ed r out i nes, cul cul mi nat i ng i n a ‘ mast er ’ r out i ne t hat con cont ai ns ever yt hi ng you’ ve pr pr act i ced ced up t o t hat poi nt .
53
Gold Medal Bodies
Daily Schedule
The wor kout days wi l l al t er nat e bet ween t r ai ni ng and r ecover y eve everr y ot ot her day, ay, but you you wi l l al ways ays have have t he weeke eeken nd as t wo days ays of of f i n a r ow.
For exam exampl e:
Week 1 Monday
Tuesday
Wednesday
Day 1 Wor kout ko ut
Acti ve Recover y
Day 2 Wor kout ko ut
Thursday
Friday
Saturday
Sunday
Act i ve Recover y
Day 1 Wor kout ko ut
Act i ve Recover y
Act i ve Recover y
Thursday
Friday
Saturday
Sunday
Acti ve Recover y
Day 2 Wor kout ko ut
Acti ve Recover y
Acti ve Recover y
Week 2 Monday
Tuesday
Wednesday
Day 2 Wor kout ko ut
Acti ve Recover y
Day 1 Wor kout ko ut
And so on f or t he dur at i on of t he pr ogr ogr am.
On t he ac-
t i ve r ecove cover y d day ays s you you wi l l si mpl y per f or m t he war mup sequence ence and and cool cool - down f l ow one one t i me, al ong ong wi t h what ever ever r ecrea creat i onal act i vi t i es i n whi ch you nor mal l y par t i ci pat e. We al al so sugg suggest per f or mi ng a l ong onger yog yoga sessi on on Sat ur days.
A f l ow f r om t he Pr asar sar a Pr i mer wo woul d be ni ce. ce. . .
Rings One Manual
Level A: Novice Rings Athlete
Phas Ph ase e 1 - 4 We Wee e s
Day 1 Above t he Ri ngs
•Top •Top Posi Posi t i on Hol ds ( w/ r i ngs ou out ) •Assi •A ssi st ed Di ps •Assi •Assi st ed PushPush- Ups
•Pl •Pl ank P Po osi t i on Hol ds •Mount ount ai n Cl Cl i mber ber s
Day 2 Bel ow t he Ri ngs
•Rever s e Row Rows •Assi •A ssi st ed Pu Pul l - Ups •Reve •Reverr se Chi Chi n- Ups
•J ump t o I nver nver t ed Hang ang •Doubl oubl e- Leg Gr i nds nds
Phas Ph ase e 2 - 4 We Wee e s
Day 1 Above t he Ri ngs
•Di •Di ps •Tuck•Tuck- Up t o Shou Shoull der der St and and •J ump Di Di ps
•L- Si t Hol ds •4 Cor ner Bal ance Dr i l l ( begi egi nner )
Day 2 Bel ow t he Ri ngs
•Pu •Pul l - Ups •I nver ver t ed Tu Tuck Ro Rol l Chi n- Up
•Ski •Ski n t he Cat •Si •Si ngl e- Leg Leg Gr i nds
Phas Ph ase e 3 - 2 We Wee e s
Day 1 Combi nat nat i ons ons
Day 2 Combi nat nat i ons ons
Compound 1
Compound 2
•Pi •Pi ke Up t o I nver ver t ed Hol d •Ski •Ski n t he Cat t o Low LSi t
•J ump Muscl e- Up •Top •Top Posi Posi t i on Tuck Tuck t o Rever ever se Chi Chi n Lay- Back •Chi •Chi n Lower t o Lower Ri ng Tuck Posi t i on
Compound 1
Compound 2
( f r om Muscl e- Up) •Top •Top Posi Posi t i on Tuck Tuck t o Tuck Shoul Shoul der St and ( Ret urn t o Top Top)) •Top •Top Posi Posi t i on Tuck Tuck t o Rever ever se Chi Chi n LayLay- Back •Chi •Chi n Lower t o Lower Ri ng Tuck Po Posi t i on
•J ump Muscl e- Up •Top •Top Posi Posi t i on Tuck Tuck t o Rever ever se Chi Chi n Lay- Back •Chi •Chi n Lower t o Lower Ri ng Tuck Posi t i on
Phas Ph ase e 4 - 2 We Wee e s
Ful l Fl ow
•Pi •Pi ke t o I nver ver t ed Hol d •Ski •Ski n t he Cat t o Low LSi t •Doubl oubl e- Leg Gr i nd t o J ump Muscl e- Up •L - Si Si t
•Top •Top Posi Posi t i on Tuck Tuck t o Tuck Shoul Shoul der St and •Tu •Tuck Top Top Posi Posi t i on t o Rever ever se Chi Chi n Lay- Back •Reve •Reverr se Chi Chi n t o Low LSi t
55
Gold Medal Bodies
Level B: Intermediate Rings Athlete
Phase 1 - 4 Weeks
Day 1 Above t he Ri ngs
•Di •Di ps •Tuck •Tuck t o Tuck Tuck Shou Shoull der der St and and •I nver nver t ed Push Push Ups Ups
•Push Ups •J ump Di Di ps •L- Si t hol ds
Day 2 Bel ow t he Ri ngs
•I nver nver t ed Tuck Tuck Row Rows ( bent l eg) •I nver ver t ed Tu Tuck Ro Rol l Chi n- Up
•Chi •Chi n- Ups •Si •Si ngl e- Leg Leg Gr i nds
Phase 2 - 4 Weeks
Day 1 Above t he Ri ngs
•Muscl e- Up pr pr ogr ogr essi ons ons ( Baby aby Muscl e- Up) •Tuck •Tuck t o Tuck Tuck Ben Bentt Ar m St and and
•L - Si Si t t o Di p •I nver nver t ed Push Push Ups Ups •Push Ups
Day 2 Bel ow t he Ri ngs
•I nver t ed Pi ke Rol l Pi ke Chi n- Up •Ski •Ski n t he Cat Rol l t o Chi n- Up
•Wi de Pul Pul l - Ups •Si •Si ngl e Leg Gr i nds nds
Phase 3 - 2 Weeks
Day 1 Combi nat nat i ons ons
Compound 1
Compound 2
•Wi de Pu Pul l - Up t o I nver t ed Hang ang •Ski •Ski n t he Cat t o Rol l t o Ch Chi n- Up •L- Si t l ower t o Si Si ngl e Leg Gr i nds nds
•Wi de Pul Pul l - Up t o I nver t ed Hang ang •Ski •Ski n t he Cat t o Rol l t o Ch Chi n- Up •L- Si t l ower t o Si ngl e Leg Gr i nds nds
Movement 2
Day 2 Combi nat nat i ons ons
Movement 2
•Muscl e- Up t o L- Si t •Fa •Fal l back t o Re Rever ver se Chi n Low Lower L- Si t
•Muscl e- Up t o L- Si t •Fal •Fal l back t o Rev Reve er se Chi n Low Lower L- Si t
Compound 1
Compound 2
( f r om Muscl e- Up) •L•L- Si t t o Sh Shoul der St and and •Sho •Shoul ul der der St and and back back t o L - Si t ( Repea epeatt )
•Muscl e- Up t o L- Si t •Fa •Fal l back t o Front Front Low Lower L- Si t
Phase 4 - 2 Weeks
Ful l Fl ow
•Wi de Pu Pul l Up t o I nver t ed Hang ang •Ski •Ski n t he Ca Cat t o I nver ver t ed Pi ke Rol l Chi n •Re •Rever ver se L- Si t Chi n Lower t o Si Si ngl e- Leg Leg Gr i nds •Muscl e Up t o L- Si t
•L•L- Si t t o Tu Tuck Be Bent Ar m St and and •Ben •Bentt Ar m St and and back back t o L - Si t •L- Si t t o LL- Si t Rever se Lay Back •L•L- Si t Rever ver se Ch Chi n
Rings One Manual
Outroduction
We hope ope you you enj oye oyed t hi s f i r st pr ogr ogr am i n t he Gol d Medal Bodi odi es cur r i cul um.
We’ ve desi gned gned t he Ri ngs One pr ogr ogr am as
t he f oundat i onal t r ai ni ng cou cour se f or t he r est of t he GMB cur cur r i cul cul um.
Wor ki ng on t he r i ngs b bu ui l ds a gr eat deal of
muscl e and j oi nt power , and i s at t he cor cor e of pr act i cal cal s t r engt h f or al a l l t he ac t i vi t i es i n your l i f e.
And t he
s t r engt h, s ki ki l l s , and f ami l i ar i t y you’ ve gai ned f r om t he per f or mance of t hi s cour cour se l eads i nt o our ot her cou cour sewor k. Whi ch, of cour cour se, we hop hope e you you check check out out !
Thi Thi s manu anual al so ser ves ves as a keyst keyst one one f or t he GMB cur r i cul cul um as we’ ve t r i ed our best t o out l i ne our phi l osop sophy of t r ai ni ng and al l t he asp spe ect s t hat you sh sho oul d expect i n t he r est of our t r ai ni ng pr ogr ams.
We hope t hat i t i s of of
enough de det ai l and sub subst ance t hat you you ca can r ef er t o i t as you you con cont i nue t r ai ni ng wi t h us.
We ar e havi havi ng a gr eat 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 you con 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 you t o f i ni sh each t r ai n-
i ng sessi on eage ager f or t he next .
We want ant you you t o t r ai n har d
and and smar t , but al so have ave a l ot of f un al ong ong t he way! ay!
Most
of al l we want you t o t o enj oy t he r eal pr act i cal cal st r engt h t o hel p you i n al l t hat you do.
Thank Thank you. We hope hope t o s ee you s oon! The GMB Team
Ryan yan, J ar l o, and Andy
57
Gold Medal Bodies
Rings One Manual
Appendix A: Bonus Exercises
I n t hi s sect i on we sh sha ar e some exer xer ci ses t hat ar e not par t of t he wr i t t en pr pr ogr ogr ams i n Ri ngs On One; however ver , t hey ar ar e f un and cha chal l engi ng and can can be i ncor cor por at ed i nt o ot her t r ai ni ng pr ogr ams.
Agai n, det ai l ed per f or mance i nst r uct i ons ca can be
f ound on t he DVDs .
Chin Half Cross
Chest up hi gh, and and el bows t i ght agai agai nst t he body ody
The ar m t hat i s ext endi endi ng t o t he s i de s houl houl d have t he el bow bow poi poi nt ed dow down as as much as possi poss i bl e
Don’ on’ t hol d you your br eat h!
Top Position Straddle Hold
Be awar e of you your head posi t i oni ng, t uck yo your chi chi n i n s l i ght l y.
I n t he t r ansi t i on t o t he st r addl e, st r ongl y exhal e and and dr aw your your r i bs dow down and and i n, t o eng engag age e you yourr cor e st r ongl y.
Single Arm Chin
As i n al l pul l s, kee keep t he che chest up.
El bows dr awn i n t i ght and pul l i ng do down i nt o t he hi hi p.
I n t he sh shii f t over , con cont r ol your sp spe eed, so as no not t o s way t oo much. uc h.
We r ecom ecommend end set s of l ow t o medi edi um r epet epet i t i ons ons ( 5- 8 r eps) , as t hese t end t o be f ai r l y hi gh t ensi on exer ci ses. ses. You may al s o want t o per f or m t hem ear l i er i n your exer ci s e sessi on, on, when you your ener gy l evel vel s ar e hi gh.
59
Gold Medal Bodies
Rings One Manual
Appendix B: Program Charts
For For you your con conven veni ence, ce, we’ ve i ncl uded dai l y cha char t s f or a f ul l si x mont hs of of t r ai ni ng. Wor k an and r est days ar ar e i ncl uded.
Progression
Wi t hout con cont i nual l y i ncrea creasi ng t he “d “dii f f i cul cul t y” of of a wor kout , i t cea ceases ses t o cha chal l enge your body. Si nce t hi s cha chal l enge i s r esp spo onsi bl e f or t he adapt at i on t hat r esu sull t s i n i ncrea creased sed st r engt engt h, we want ant t o make sur e we keep keep pr ogr ogr essi ess i ng as t he movement s becom beco me easi eas i er . Most phases ses of t hi s pr ogr am i ncl ude var i abl e r anges f or t he act ual number s of r epet i t i ons and and set set s as wel l as r est per i ods ods t o be be per per f or med. ed. We sug suggest you you use t he l owest number of bot h set s and and r eps eps and and t ake t he maxi axi mum r est f or you your f i r st sessi on of each phase. Fr om Sessi on 2, you you may begi egi n t o ad add pr ogr ogr essi vel vel y mor e wor k. How do you know when you’ r e r eady t o add mor e wor k? The key i s t o moni t or your
,
RPT
, and
RPE
, whi ch we’ r e
RPD
surr e yo su you’ r e f ami l i ar wi t h si nce yo you r ead t he manual ( r i ght ?) . When you your RPT i s abov above e 8, RPE dr ops ops bel bel ow 6, and and RPD r emai ns und under 3, you you ar e r ead eady t o st ep i t up. Depend ependii ng on how bi g a j ump you want t o make f or your next sessi on, on, you you can i ncr ease t he number of r eps or set s i t ’ s r ea eal l y up t o you. Moni t or i ng t hese l evel s i s so i mpor t ant t hat we’ ve i ncl uded a sp spa ace on t he pr ogr am cha char t s t hat f ol l ow f or you you t o r ecor cor d t hem af t er each sessi sessi on. I f you don’ t want t o mar k up t hi s manual ( per haps beca becau use yo you’ d l i ke t o f ol l ow t he
61
Gold Medal Bodies
pr ogr ogr am agai agai n i n t he f ut ur e) , you you’ r e wel come t o make ake copi copi es of t he cha char t s. That wi l l al so make i t easi er t o car car r y wi t h you you i f you you wor k out out i n a gym gym, and and i f you you have ave a dedi edi cat ed t r ai ni ng space, space, you you can si mpl y t ape ape t he week’ s char char t up on your wal l . Fi nal l y, we cau caut i on you not t o pr pr ogr ess t oo qu qui ckl ckl y. Movi ovi ng t oo f ast i s a common cause cause of i nj ur y an and st unt ed pr ogr ess. One of t he hal l mar ks of of t he CST syst em i s t he use of i ncr ement al pr ogr essi on. Tr ul y, baby st eps ar e som somet i mes t he f ast est way f or war d, and and we en encour cour age age you you t o t ake you your t i me mast er i ng each t echni echni que. que. Remember ber t hat hat
skill
i s ou our
mai n var var i abl abl e he her e, so i ncr easi ng you your RPT shou shoul d al ways ays be you your f ocus. cus.
Making Adjustments
Though Though i t woul d be best t o f ol l ow t hi s s chedul chedul e exact l y as l ai d out , we kn know t hat t r ai ni ng sche schedul es ar e of of t en t weaked ked t o bes t f i t our bus y l i ves . Ther e i s r oo o om f or f l exi bi l i t y i n t hi s t r ai ni ng. J ust r emember t o adher e t o t hese i mpor t ant poi nt s:
1.
Al t er na nat e t he t r ai a i ni ng and r ec over y days .
Do t he
Day 1 Sess Sess i on and and t hen hen t he Day 2 sessi ses si on t he next next t i me you you wor k on on t he r i ngs, and and so on. on. 2.
Don’ t do t he r i ngs wor kout t wo days i n a r ow.
3.
Al ways make t i me t o per f or m t he War m- Up and Cool Down f l ow once once on each each act i ve r ecover ecover y day. day.
Rings One Manual
Daily Program Charts - Level A (Novice) Phase 1
Week 1 Day 1
Above t he Ri ngs
•War m- Up Rout i ne •To •Top Posi Posi t i on Hol ds ( r i ngs out out ) •Assi •Assi st ed Di ps
•Assi •Assi st ed Push- Ups •Pl •Pl ank ank P Posi osi t i on Hol ds •Mount ount ai n Cl i mber ber s •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
Day 2
Act i ve Recover y
Day 3
Bel ow t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •Rever s e Row Rows •Assi •Assi st ed Pul l - Ups •Reve •Reverr s Chi Chi nUps
•J ump t o Tuck I nvert ed Hang ang •Doubl oubl e- Leg Gr i nds •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
Day 4
Act i ve Recover y
Day 5
Above t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPD: •War m- Up Rout i ne •To •Top Posi Posi t i on Hol ds ( r i ngs out out ) •Assi •Assi st ed Di ps
•Assi •Assi st ed Push- Ups •Pl •Pl ank ank P Posi osi t i on Hol ds •Mount ount ai n Cl i mber ber s •Cool •Cool - Down Fl ow
Day 6, 7
Act i ve Recover y
RPE:
•War m- Up Rout i e •Cool •Cool - Down Fl o
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
,
RPE: PE:
,
RPD: PD:
,
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Gold Medal Bodies
Daily Program Charts - Level A (Novice) Phase 1
Week 2 Day 8
Bel ow t he Ri ngs
•War m- Up Rout i ne •Rever s e Row Rows •Assi •Assi st ed Pul l - Ups •Reve •Reverr s Chi Chi nUps
•J ump t o Tuck I nvert ed Hang ang •Doubl oubl e- Leg Gr i nds •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
Day 9
Act i ve Recover y
Day 10
Above t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •To •Top Posi Posi t i on Hol ds ( r i ngs out out ) •Assi •Assi st ed Di ps
•Assi •Assi st ed Push- Ups •Pl •Pl ank ank P Posi osi t i on Hol ds •Mount ount ai n Cl i mber ber s •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
Day 11
Act i ve Recover y
Day 12
Bel ow t he Ri ngs Day 13, 14
Act i ve Recover y
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •Rever s e Row Rows •Assi •Assi st ed Pul l - Ups •Reve •Reverr s Chi Chi nUps
•J ump t o Tuck I nvert ed Hang ang •Doubl oubl e- Leg Gr i nds •Cool •Cool - Down Fl ow
•War m- Up Rout i e •Cool •Cool - Down Fl o
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
,
RPE: PE:
,
RPD: PD:
,
Rings One Manual
Daily Program Charts - Level A (Novice) Phase 1
Week 3 Day 15
Above t he Ri ngs
•War m- Up Rout i ne •To •Top Posi Posi t i on Hol ds ( r i ngs out out ) •Assi •Assi st ed Di ps
•Assi •Assi st ed Push- Ups •Pl •Pl ank ank P Posi osi t i on Hol ds •Mount ount ai n Cl i mber ber s •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
Day 16
Act i ve Recover y
Day 17
Bel ow t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •Rever s e Row Rows •Assi •Assi st ed Pul l - Ups •Reve •Reverr s Chi Chi nUps
•J ump t o Tuck I nvert ed Hang ang •Doubl oubl e- Leg Gr i nds •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
Day 18
Act i ve Recover y
Day 19
Above t he Ri ngs Day 20, 21
Act i ve Recover y
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •To •Top Posi Posi t i on Hol ds ( r i ngs out out ) •Assi •Assi st ed Di ps
•Assi •Assi st ed Push- Ups •Pl •Pl ank ank P Posi osi t i on Hol ds •Mount ount ai n Cl i mber ber s •Cool •Cool - Down Fl ow
•War m- Up Rout i e •Cool •Cool - Down Fl o
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
,
RPE: PE:
,
RPD: PD:
,
65
Gold Medal Bodies
Daily Program Charts - Level A (Novice) Phase 1
Week 4 Day 22
Bel ow t he Ri ngs
•War m- Up Rout i ne •Rever s e Row Rows •Assi •Assi st ed Pul l - Ups •Reve •Reverr s Chi Chi nUps
•J ump t o Tuck I nvert ed Hang ang •Doubl oubl e- Leg Gr i nds •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
Day 23
Act i ve Recover y
Day 24
Above t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •To •Top Posi Posi t i on Hol ds ( r i ngs out out ) •Assi •Assi st ed Di ps
•Assi •Assi st ed Push- Ups •Pl •Pl ank ank P Posi osi t i on Hol ds •Mount ount ai n Cl i mber ber s •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
Day 25
Act i ve Recover y
Day 26
Bel ow t he Ri ngs Day 27, 28
Act i ve Recover y
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •Rever s e Row Rows •Assi •Assi st ed Pul l - Ups •Reve •Reverr s Chi Chi nUps
•J ump t o Tuck I nvert ed Hang ang •Doubl oubl e- Leg Gr i nds •Cool •Cool - Down Fl ow
•War m- Up Rout i e •Cool •Cool - Down Fl o
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
,
RPE: PE:
,
RPD: PD:
,
Rings One Manual
Daily Program Charts - Level A (Novice) Phase 2
Week 1 Day 1
Above t he Ri ngs
•War m- Up Rout i ne •Di •Di ps •Tuck•Tuck- Up t o Shou Shoull der der St and and
•L - S Sii t Hol d •4 Cor Cor ner ner Bal ance Dr i l l ( begi egi nner) •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
Day 2
Act i ve Recover y Day 3
Bel ow t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •Pu •Pul l - Ups •I nver ver t ed Tuck Rol l Chi n- Up
•Ski •Ski n t he Cat Cat •Si •Si ngl e- Leg Leg Gr i nd •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
Day 4
Act i ve Recover y
Day 5
Above t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPD: •War m- Up Rout i ne •Di •Di ps •Tuck•Tuck- Up t o Shou Shoull der der St and and
•L - S Sii t Hol d •4 Cor Cor ner ner Bal ance Dr i l l ( begi egi nner) •Cool •Cool - Down Fl ow
Day 6, 7
Act i ve Recover y
RPE:
•War m- Up Rout i e •Cool •Cool - Down Fl o
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
,
RPE: PE:
,
RPD: PD:
,
67
Gold Medal Bodies
Daily Program Charts - Level A (Novice) Phase 2
Week 2 Day 8
Bel ow t he Ri ngs
•War m- Up Rout i ne •Pu •Pul l - Ups •I nver ver t ed Tuck Rol l Chi n- Up
•Ski •Ski n t he Cat Cat •Si •Si ngl e- Leg Leg Gr i nd •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
Day 9
Act i ve Recover y Day 10
Above t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •Di •Di ps •Tuck•Tuck- Up t o Shou Shoull der der St and and
•L - S Sii t Hol d •4 Cor Cor ner ner Bal ance Dr i l l ( begi egi nner) •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
Day 11
Act i ve Recover y Day 12
Bel ow t he Ri ngs Day 13, 14
Act i ve Recover y
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •Pu •Pul l - Ups •I nver ver t ed Tuck Rol l Chi n- Up
•Ski •Ski n t he Cat Cat •Si •Si ngl e- Leg Leg Gr i nd •Cool •Cool - Down Fl ow
•War m- Up Rout i e •Cool •Cool - Down Fl o
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
,
RPE: PE:
,
RPD: PD:
,
Rings One Manual
Daily Program Charts - Level A (Novice) Phase 2
Week 3 Day 15
Above t he Ri ngs
•War m- Up Rout i ne •Di •Di ps •Tuck•Tuck- Up t o Shou Shoull der der St and and
•L - S Sii t Hol d •4 Cor Cor ner ner Bal ance Dr i l l ( begi egi nner) •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
Day 16
Act i ve Recover y Day 17
Bel ow t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •Pu •Pul l - Ups •I nver ver t ed Tuck Rol l Chi n- Up
•Ski •Ski n t he Cat Cat •Si •Si ngl e- Leg Leg Gr i nd •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
Day 18
Act i ve Recover y
Day 19
Above t he Ri ngs Day 20, 21
Act i ve Recover y
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •Di •Di ps •Tuck•Tuck- Up t o Shou Shoull der der St and and
•L - S Sii t Hol d •4 Cor Cor ner ner Bal ance Dr i l l ( begi egi nner) •Cool •Cool - Down Fl ow
•War m- Up Rout i e •Cool •Cool - Down Fl o
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
,
RPE: PE:
,
RPD: PD:
,
69
Gold Medal Bodies
Daily Program Charts - Level A (Novice) Phase 2
Week 4 Day 22
Bel ow t he Ri ngs
•War m- Up Rout i ne •Pu •Pul l - Ups •I nver ver t ed Tuck Rol l Chi n- Up
•Ski •Ski n t he Cat Cat •Si •Si ngl e- Leg Leg Gr i nd •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
Day 23
Act i ve Recover y Day 24
Above t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •Di •Di ps •Tuck•Tuck- Up t o Shou Shoull der der St and and
•L - S Sii t Hol d •4 Cor Cor ner ner Bal ance Dr i l l ( begi egi nner) •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
Day 25
Act i ve Recover y Day 26
Bel ow t he Ri ngs Day 27, 28
Act i ve Recover y
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •Pu •Pul l - Ups •I nver ver t ed Tuck Rol l Chi n- Up
•Ski •Ski n t he Cat Cat •Si •Si ngl e- Leg Leg Gr i nd •Cool •Cool - Down Fl ow
•War m- Up Rout i e •Cool •Cool - Down Fl o
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
,
RPE: PE:
,
RPD: PD:
,
Rings One Manual
Daily Program Charts - Level A (Novice) Phase 3
eek 1 •War m- Up Rout Rout i ne Combination 1
Day 1
•Pi •Pi ke up t o I nver ver t ed Hol d •Ski •Ski n t he Cat t o Low L- Si t
Combination 2
•J ump Muscl usc l e- Up •Top •Top Posi Posi t i on Tuck t o Rever Rever se Ch Chi n Lay- Back •Chi •Chi n Lower t o Lower Lower Ri ng Tuck Pos i t i on •Cool •Cool - Down Fl ow
3 set s: 3 t o 5 r eps: eps: 60- 120s r est : RPT: RPE: RPD:
Day 2
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•War m- Up Rout Rout i ne Combination 1
Day 3
( f r om Muscl e- Up) •Top •Top Posi Posi t i on Tuck Tuck t o Tu Tuck Shou Shoull der St and and ( Ret ur n t o Top Top)) •Top •Top Posi Posi t i on t uck t o Rev Rever er se Chi Chi n Lay- Back •Chi •Chi n Lower t o Lower Lower Ri ng Tuck Pos i t i on
Combination 2
•J ump Muscl usc l e- Up •Top •Top Posi Posi t i on Tuck t o Rever Rever se Ch Chi n Lay- Back •Chi •Chi n Lower t o Lower Lower Ri ng Pi ke Pos i t i on •Cool •Cool - Down Fl ow
3 set s: 3 t o 5 r eps: eps: 60- 120s r est : RPT: RPE: RPD:
Day 4
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•War m- Up Rout Rout i ne Combination 1
Day 5
•Pi •Pi ke up t o I nver ver t ed Hol d •Ski •Ski n t he Cat t o Low L- Si t
Combination 2
•J ump Muscl usc l e- Up •Top •Top Posi Posi t i on Tuck t o Rever Rever se Ch Chi n Lay- Back •Chi •Chi n Lower t o Lower Lower Ri ng Tuck Pos i t i on •Cool •Cool - Down Fl ow
Day 6, 7
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
RPT: RPE: PE: RPD: PD:
3 set s: 3 t o 5 r eps: eps: 60- 120s r est : RPT: RPE: RPD:
, , ,
71
Gold Medal Bodies
Daily Program Charts - Level A (Novice) Phase 3
eek 2 •War m- Up Rout Rout i ne Combination 1
Day 8
( f r om Muscl e- Up) •Top •Top Posi Posi t i on Tuck Tuck t o Tu Tuck Shou Shoull der St and and ( Ret ur n t o Top Top)) •Top •Top Posi Posi t i on t uck t o Rev Rever er se Chi Chi n Lay- Back •Chi •Chi n Lower t o Lower Lower Ri ng Tuck Pos i t i on
Combination 2
•J ump Muscl usc l e- Up •Top •Top Posi Posi t i on Tuck t o Rever Rever se Ch Chi n Lay- Back •Chi •Chi n Lower t o Lower Lower Ri ng Pi ke Pos i t i on •Cool •Cool - Down Fl ow
3 set s: 3 t o 5 r eps: eps: 60- 120s r est : RPT: RPE: RPD:
Day 9
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•War m- Up Rout Rout i ne Combination 1
Day 10
•Pi •Pi ke up t o I nver ver t ed Hol d •Ski •Ski n t he Cat t o Low L- Si t
Combination 2
•J ump Muscl usc l e- Up •Top •Top Posi Posi t i on Tuck t o Rever Rever se Ch Chi n Lay- Back •Chi •Chi n Lower t o Lower Lower Ri ng Tuck Pos i t i on •Cool •Cool - Down Fl ow
3 set s: 3 t o 5 r eps: eps: 60- 120s r est : RPT: RPE: RPD:
Day 11
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•War m- Up Rout Rout i ne Combination 1
Day 12
Day 13, 14
Act i ve Recover y
( f r om Muscl e- Up) •Top •Top Posi Posi t i on Tuck Tuck t o Tu Tuck Shou Shoull der St and and ( Ret ur n t o Top Top)) •Top •Top Posi Posi t i on t uck t o Rev Rever er se Chi Chi n Lay- Back •Chi •Chi n Lower t o Lower Lower Ri ng Tuck Pos i t i on
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
Combination 2
•J ump Muscl usc l e- Up •Top •Top Posi Posi t i on Tuck t o Rever Rever se Ch Chi n Lay- Back •Chi •Chi n Lower t o Lower Lower Ri ng Pi ke Pos i t i on •Cool •Cool - Down Fl ow
RPT: RPE: PE: RPD: PD:
3 set s: 3 t o 5 r eps: eps: 60- 120s r est : RPT: RPE: RPD:
, , ,
Rings One Manual
Daily Program Charts - Level A (Novice) Phase 4
Week 1 •War m- Up Rout Rout i ne
Day 1
•Pi •Pi ke t o I nver ver t ed Hol d •Ski •Ski n t he Cat Cat t o Low Low L - Si t •Doubl oubl e- Leg Gr i nd t o J ump Muscl e- Up •L - S Sii t •Top •Top Posi Posi t i on Tuck Tuck t o Tuck Tuck Shou Shoull der der St and and
•Tuck Shoul Shoul der St and t o Tuck Tuck Top Pos i t i on •Tuck Top Posi t i on t o Reve Reverr se Chi Chi n LayBack •Reve •Reverr se Chi Chi n t o Low Low L - Si t •Cool •Cool - Down Fl ow
3 to 5 set set s: 90- 120s r est : RPT: RPE: RPD:
Day 2
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•War m- Up Rout Rout i ne
Day 3
•Pi •Pi ke t o I nver ver t ed Hol d •Ski •Ski n t he Cat Cat t o Low Low L - Si t •Doubl oubl e- Leg Gr i nd t o J ump Muscl e- Up •L - S Sii t •Top •Top Posi Posi t i on Tuck Tuck t o Tuck Tuck Shou Shoull der der St and and
•Tuck Shoul Shoul der St and t o Tuck Tuck Top Pos i t i on •Tuck Top Posi t i on t o Reve Reverr se Chi Chi n LayBack •Reve •Reverr se Chi Chi n t o Low Low L - Si t •Cool •Cool - Down Fl ow
3 to 5 set set s: 90- 120s r est : RPT: RPE: RPD:
Day 4
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•War m- Up Rout Rout i ne
Day 5
•Pi •Pi ke t o I nver ver t ed Hol d •Ski •Ski n t he Cat Cat t o Low Low L - Si t •Doubl oubl e- Leg Gr i nd t o J ump Muscl e- Up •L - S Sii t •Top •Top Posi Posi t i on Tuck Tuck t o Tuck Tuck Shou Shoull der der St and and
Day 6, 7
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•Tuck Shoul Shoul der St and t o Tuck Tuck Top Pos i t i on •Tuck Top Posi t i on t o Reve Reverr se Chi Chi n LayBack •Reve •Reverr se Chi Chi n t o Low Low L - Si t •Cool •Cool - Down Fl ow
RPT: RPE: PE: RPD: PD:
3 to 5 set set s: 90- 120s r est : RPT: RPE: RPD:
, , ,
73
Gold Medal Bodies
Daily Program Charts - Level A (Novice) Phase 4
Week 2 •War m- Up Rout Rout i ne
Day 8
•Pi •Pi ke t o I nver ver t ed Hol d •Ski •Ski n t he Cat Cat t o Low Low L - Si t •Doubl oubl e- Leg Gr i nd t o J ump Muscl e- Up •L - S Sii t •Top •Top Posi Posi t i on Tuck Tuck t o Tuck Tuck Shou Shoull der der St and and
•Tuck Shoul Shoul der St and t o Tuck Tuck Top Pos i t i on •Tuck Top Posi t i on t o Reve Reverr se Chi Chi n LayBack •Reve •Reverr se Chi Chi n t o Low Low L - Si t •Cool •Cool - Down Fl ow
3 to 5 set set s: 90- 120s r est : RPT: RPE: RPD:
Day 9
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•War m- Up Rout Rout i ne
Day 10
•Pi •Pi ke t o I nver ver t ed Hol d •Ski •Ski n t he Cat Cat t o Low Low L - Si t •Doubl oubl e- Leg Gr i nd t o J ump Muscl e- Up •L - S Sii t •Top •Top Posi Posi t i on Tuck Tuck t o Tuck Tuck Shou Shoull der der St and and
•Tuck Shoul Shoul der St and t o Tuck Tuck Top Pos i t i on •Tuck Top Posi t i on t o Reve Reverr se Chi Chi n LayBack •Reve •Reverr se Chi Chi n t o Low Low L - Si t •Cool •Cool - Down Fl ow
3 to 5 set set s: 90- 120s r est : RPT: RPE: RPD:
Day 11
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•War m- Up Rout Rout i ne
Day 12
Day 13, 14
Act i ve Recover y
•Pi •Pi ke t o I nver ver t ed Hol d •Ski •Ski n t he Cat Cat t o Low Low L - Si t •Doubl oubl e- Leg Gr i nd t o J ump Muscl e- Up •L - S Sii t •Top •Top Posi Posi t i on Tuck Tuck t o Tuck Tuck Shou Shoull der der St and and
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•Tuck Shoul Shoul der St and t o Tuck Tuck Top Pos i t i on •Tuck Top Posi t i on t o Reve Reverr se Chi Chi n LayBack •Reve •Reverr se Chi Chi n t o Low Low L - Si t •Cool •Cool - Down Fl ow
RPT: RPE: PE: RPD: PD:
3 to 5 set set s: 90- 120s r est : RPT: RPE: RPD:
, , ,
Rings One Manual
Daily Program Charts - Level B (Intermediate) Phase 1
Week 1 Day 1
Above t he Ri ngs
•War m- Up Rout i ne •Di •Di ps •Tuck t o Tuck Tuck Shou Shoull der der St and and •I nver ver t ed Push- Ups
•Push- Ups •J ump Di ps •L- Si t Hol ds •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
Day 2
Act i ve Recover y
Day 3
Bel ow t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •I nver ver t ed Tuck Rows ( bent l eg) •I nver ver t ed Tuck Rol l Chi n- Up
•Chi •Chi n- Ups •Si •Si ngl e- Leg Leg Gr i nds •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
Day 4
Act i ve Recover y
Day 5
Above t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPD: •War m- Up Rout i ne •Di •Di ps •Tuck t o Tuck Tuck Shou Shoull der der St and and •I nver ver t ed Push- Ups
•Push- Ups •J ump Di ps •L- Si t Hol ds •Cool •Cool - Down Fl ow
Day 6, 7
Act i ve Recover y
RPE:
•War m- Up Rout i e •Cool •Cool - Down Fl o
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
,
RPE: PE:
,
RPD: PD:
,
75
Gold Medal Bodies
Daily Program Charts - Level B (Intermediate) Phase 1
Week 2 Day 8
Bel ow t he Ri ngs
•War m- Up Rout i ne •I nver ver t ed Tuck Rows ( bent l eg) •I nver ver t ed Tuck Rol l Chi n- Up
•Chi •Chi n- Ups •Si •Si ngl e- Leg Leg Gr i nds •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
Day 9
Act i ve Recover y
Day 10
Above t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •Di •Di ps •Tuck t o Tuck Tuck Shou Shoull der der St and and •I nver ver t ed Push- Ups
•Push- Ups •J ump Di ps •L- Si t Hol ds •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
Day 11
Act i ve Recover y
Day 12
Bel ow t he Ri ngs Day 13, 14
Act i ve Recover y
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •I nver ver t ed Tuck Rows ( bent l eg) •I nver ver t ed Tuck Rol l Chi n- Up
•Chi •Chi n- Ups •Si •Si ngl e- Leg Leg Gr i nds •Cool •Cool - Down Fl ow
•War m- Up Rout i e •Cool •Cool - Down Fl o
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
,
RPE: PE:
,
RPD: PD:
,
Rings One Manual
Daily Program Charts - Level B (Intermediate) Phase 1
Week 3 Day 15
Above t he Ri ngs
•War m- Up Rout i ne •Di •Di ps •Tuck t o Tuck Tuck Shou Shoull der der St and and •I nver ver t ed Push- Ups
•Push- Ups •J ump Di ps •L- Si t Hol ds •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
Day 16
Act i ve Recover y
Day 17
Bel ow t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •I nver ver t ed Tuck Rows ( bent l eg) •I nver ver t ed Tuck Rol l Chi n- Up
•Chi •Chi n- Ups •Si •Si ngl e- Leg Leg Gr i nds •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
Day 18
Act i ve Recover y
Day 19
Above t he Ri ngs Day 20, 21
Act i ve Recover y
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •Di •Di ps •Tuck t o Tuck Tuck Shou Shoull der der St and and •I nver ver t ed Push- Ups
•Push- Ups •J ump Di ps •L- Si t Hol ds •Cool •Cool - Down Fl ow
•War m- Up Rout i e •Cool •Cool - Down Fl o
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
,
RPE: PE:
,
RPD: PD:
,
77
Gold Medal Bodies
Daily Program Charts - Level B (Intermediate) Phase 1
Week 4 Day 22
Bel ow t he Ri ngs
•War m- Up Rout i ne •I nver ver t ed Tuck Rows ( bent l eg) •I nver ver t ed Tuck Rol l Chi n- Up
•Chi •Chi n- Ups •Si •Si ngl e- Leg Leg Gr i nds •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
Day 23
Act i ve Recover y
Day 24
Above t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •Di •Di ps •Tuck t o Tuck Tuck Shou Shoull der der St and and •I nver ver t ed Push- Ups
•Push- Ups •J ump Di ps •L- Si t Hol ds •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
Day 25
Act i ve Recover y
Day 26
Bel ow t he Ri ngs Day 27, 28
Act i ve Recover y
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •I nver ver t ed Tuck Rows ( bent l eg) •I nver ver t ed Tuck Rol l Chi n- Up
•Chi •Chi n- Ups •Si •Si ngl e- Leg Leg Gr i nds •Cool •Cool - Down Fl ow
•War m- Up Rout i e •Cool •Cool - Down Fl o
3 to 5 set set s:
RPT:
8 t o 12 12 reps:
RPE:
60- 90s r est :
RPD:
RPT:
,
RPE: PE:
,
RPD: PD:
,
Rings One Manual
Daily Program Charts - Level B (Intermediate) Phase 2
Week 1 Day 1
Above t he Ri ngs
•War m- Up Rout i ne •Baby •Baby Musc l eUp •Tuck t o Tuck Tuck Bent ent Ar m St and and
•L - S Sii t t o Di p •I nver ver t ed PushPush- Up •Push•Push- Up •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
Day 2
Act i ve Recover y
Day 3
Bel ow t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •I nver ver t ed Pi ke Ro Rol l Pi ke Chi n- Up •Ski •Ski n t he Cat Rol l t o Chi nUp
•Wi de Pu Pul l Ups •Si •Si ngl e- Leg Leg Gr i nds •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
Day 4
Act i ve Recover y
Day 5
Above t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPD: •War m- Up Rout i ne •Baby •Baby Musc l eUp •Tuck t o Tuck Tuck Bent ent Ar m St and and
•L - S Sii t t o Di p •I nver ver t ed PushPush- Up •Push•Push- Up •Cool •Cool - Down Fl ow
Day 6, 7
Act i ve Recover y
RPE:
•War m- Up Rout i e •Cool •Cool - Down Fl o
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
,
RPE: PE:
,
RPD: PD:
,
79
Gold Medal Bodies
Daily Program Charts - Level B (Intermediate) Phase 2
Week 2 Day 8
Bel ow t he Ri ngs
•War m- Up Rout i ne •I nver ver t ed Pi ke Ro Rol l Pi ke Chi n- Up •Ski •Ski n t he Cat Rol l t o Chi nUp
•Wi de Pu Pul l Ups •Si •Si ngl e- Leg Leg Gr i nds •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
Day 9
Act i ve Recover y
Day 10
Above t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •Baby •Baby Musc l eUp •Tuck t o Tuck Tuck Bent ent Ar m St and and
•L - S Sii t t o Di p •I nver ver t ed PushPush- Up •Push•Push- Up •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
Day 11
Act i ve Recover y
Day 12
Bel ow t he Ri ngs Day 13, 14
Act i ve Recover y
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •I nver ver t ed Pi ke Ro Rol l Pi ke Chi n- Up •Ski •Ski n t he Cat Rol l t o Chi nUp
•Wi de Pu Pul l Ups •Si •Si ngl e- Leg Leg Gr i nds •Cool •Cool - Down Fl ow
•War m- Up Rout i e •Cool •Cool - Down Fl o
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
,
RPE: PE:
,
RPD: PD:
,
Rings One Manual
Daily Program Charts - Level B (Intermediate) Phase 2
Week 3 Day 15
Above t he Ri ngs
•War m- Up Rout i ne •Baby •Baby Musc l eUp •Tuck t o Tuck Tuck Bent ent Ar m St and and
•L - S Sii t t o Di p •I nver ver t ed PushPush- Up •Push•Push- Up •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
Day 16
Act i ve Recover y
Day 17
Bel ow t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •I nver ver t ed Pi ke Ro Rol l Pi ke Chi n- Up •Ski •Ski n t he Cat Rol l t o Chi nUp
•Wi de Pu Pul l Ups •Si •Si ngl e- Leg Leg Gr i nds •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
Day 18
Act i ve Recover y
Day 19
Above t he Ri ngs Day 20, 21
Act i ve Recover y
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •Baby •Baby Musc l eUp •Tuck t o Tuck Tuck Bent ent Ar m St and and
•L - S Sii t t o Di p •I nver ver t ed PushPush- Up •Push•Push- Up •Cool •Cool - Down Fl ow
•War m- Up Rout i e •Cool •Cool - Down Fl o
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
,
RPE: PE:
,
RPD: PD:
,
81
Gold Medal Bodies
Daily Program Charts - Level B (Intermediate) Phase 2
Week 4 Day 22
Bel ow t he Ri ngs
•War m- Up Rout i ne •I nver ver t ed Pi ke Ro Rol l Pi ke Chi n- Up •Ski •Ski n t he Cat Rol l t o Chi nUp
•Wi de Pu Pul l Ups •Si •Si ngl e- Leg Leg Gr i nds •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
Day 23
Act i ve Recover y
Day 24
Above t he Ri ngs
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •Baby •Baby Musc l eUp •Tuck t o Tuck Tuck Bent ent Ar m St and and
•L - S Sii t t o Di p •I nver ver t ed PushPush- Up •Push•Push- Up •Cool •Cool - Down Fl ow
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
Day 25
Act i ve Recover y
Day 26
Bel ow t he Ri ngs Day 27, 28
Act i ve Recover y
•War m- Up Rout i e •Cool •Cool - Down Fl o
RPE: RPD:
•War m- Up Rout i ne •I nver ver t ed Pi ke Ro Rol l Pi ke Chi n- Up •Ski •Ski n t he Cat Rol l t o Chi nUp
•Wi de Pu Pul l Ups •Si •Si ngl e- Leg Leg Gr i nds •Cool •Cool - Down Fl ow
•War m- Up Rout i e •Cool •Cool - Down Fl o
3 to 5 set set s:
RPT:
5 t o 13 13 reps:
RPE:
60- 120s r est :
RPD:
RPT:
,
RPE: PE:
,
RPD: PD:
,
Rings One Manual
Daily Program Charts - Level B (Intermediate) Phase 3
Week 1 •War m- Up Rout Rout i ne Combination 1
Day 1
•Wi de Pu Pul l - Up t o I nver t ed Han Hang g •Si •Si nk t he Cat Cat t o Rol l t o Chi n- Up •L•L- Si t Low Lower t o Si ngl e- Leg Leg Gr i nd
Combination 2
•Muscl e- Up t o L - Si t •Fa •Fal l Back to Revers e Chi Chi n Lower LSi t •Cool •Cool - Down Fl ow
3 sets : 3 t o 5 r eps: eps: 60- 120s r est : RPT: RPE: RPD:
Day 2
Act i ve Recover y
Day 3
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•War m- Up Rout Rout i ne
Combination 2
Combination 1
•Muscl e- Up t o L - s i t •Fa •Fal l Back to Front Front Low Lower L- Si t
( f r om Muscl e- Up) •L•L- Si t t o Sh Shoul der St and and •Sh •Shoul oul der der St and and t o L - Si t ( Repea epeatt )
3 sets : 3 t o 5 r eps: eps: 60- 120s r est :
•Cool •Cool - Down Fl ow
RPT: RPE: RPD:
Combination 2
3 sets : 3 t o 5 r eps: eps: 60- 120s r est :
Day 4
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•War m- Up Rout Rout i ne Combination 1
Day 5
•Wi de Pu Pul l - Up t o I nver t ed Han Hang g •Si •Si nk t he Cat Cat t o Rol l t o Chi n- Up •L•L- Si t Low Lower t o Si ngl e- Leg Leg Gr i nd
Day 6, 7
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•Muscl e- Up t o L - Si t •Fa •Fal l Back to Revers e Chi Chi n Lower LSi t •Cool •Cool - Down Fl ow
RPT: RPE: PE: RPD: PD:
RPT: RPE: RPD:
, , ,
83
Gold Medal Bodies
Daily Program Charts - Level B (Intermediate) Phase 3
Week 2
Day 8
•War m- Up Rout Rout i ne
Combination 2
Combination 1
•Muscl e- Up t o L - s i t •Fa •Fal l Back to Front Front Low Lower L- Si t
( f r om Muscl e- Up) •L•L- Si t t o Sh Shoul der St and and •Sh •Shoul oul der der St and and t o L - Si t ( Repea epeatt )
3 sets : 3 t o 5 r eps: eps: 60- 120s r est :
•Cool •Cool - Down Fl ow
RPT: RPE: RPD:
Combination 2
3 sets : 3 t o 5 r eps: eps: 60- 120s r est :
Day 9
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•War m- Up Rout Rout i ne Combination 1
Day 10
•Wi de Pu Pul l - Up t o I nver t ed Han Hang g •Si •Si nk t he Cat Cat t o Rol l t o Chi n- Up •L•L- Si t Low Lower t o Si ngl e- Leg Leg Gr i nd
•Muscl e- Up t o L - Si t •Fa •Fal l Back to Revers e Chi Chi n Lower LSi t •Cool •Cool - Down Fl ow
RPT: RPE: RPD:
Day 11
Act i ve Recover y
Day 12
Day 13, 14
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•War m- Up Rout Rout i ne
Combination 2
Combination 1
•Muscl e- Up t o L - s i t •Fa •Fal l Back to Front Front Low Lower L- Si t
( f r om Muscl e- Up) •L•L- Si t t o Sh Shoul der St and and •Sh •Shoul oul der der St and and t o L - Si t ( Repea epeatt )
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•Cool •Cool - Down Fl ow
RPT: RPE: PE: RPD: PD:
3 sets : 3 t o 5 r eps: eps: 60- 120s r est : RPT: RPE: RPD:
, , ,
Rings One Manual
Daily Program Charts - Level B (Intermediate) Phase 4
Week 1 •War m- Up Rout Rout i ne
Day 1
•Wi de Pu Pul l - Up t o I nver t ed Han Hang g •Ski •Ski n t he Cat Cat t o I nver ver t ed Pi ke Rol l Chi n •Re •Rever ver se L- Si t Chi n Lower t o Si ngl e- Leg Gr i nd
•Muscl e- Up t o L - Si t •L- Si t t o Tu Tuck Ben Bentt Ar m St and and •Ben •Bentt Ar m St and t o L - Si t •L•L- Si t t o Reverse Lay Back •L•L- Si t Rever se Chi n
3 to 5 set set s: 90- 120s r est : RPT: RPE: RPD:
•Cool •Cool - Down Fl ow
Day 2
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•War m- Up Rout Rout i ne
Day 3
•Wi de Pu Pul l - Up t o I nver t ed Han Hang g •Ski •Ski n t he Cat Cat t o I nver ver t ed Pi ke Rol l Chi n •Re •Rever ver se L- Si t Chi n Lower t o Si ngl e- Leg Gr i nd
•Muscl e- Up t o L - Si t •L- Si t t o Tu Tuck Ben Bentt Ar m St and and •Ben •Bentt Ar m St and t o L - Si t •L•L- Si t t o Reverse Lay Back •L•L- Si t Rever se Chi n
3 to 5 set set s: 90- 120s r est : RPT: RPE: RPD:
•Cool •Cool - Down Fl ow
Day 4
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•War m- Up Rout Rout i ne
Day 5
•Wi de Pu Pul l - Up t o I nver t ed Han Hang g •Ski •Ski n t he Cat Cat t o I nver ver t ed Pi ke Rol l Chi n •Re •Rever ver se L- Si t Chi n Lower t o Si ngl e- Leg Gr i nd
Day 6, 7
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•Muscl e- Up t o L - Si t •L- Si t t o Tu Tuck Ben Bentt Ar m St and and •Ben •Bentt Ar m St and t o L - Si t •L•L- Si t t o Reverse Lay Back •L•L- Si t Rever se Chi n
3 to 5 set set s: 90- 120s r est : RPT: RPE: RPD:
•Cool •Cool - Down Fl ow
RPT: RPE: PE: RPD: PD:
, , ,
85
Gold Medal Bodies
Daily Program Charts - Level B (Intermediate) Phase 4
Week 2 •War m- Up Rout Rout i ne
Day 8
•Wi de Pu Pul l - Up t o I nver t ed Han Hang g •Ski •Ski n t he Cat Cat t o I nver ver t ed Pi ke Rol l Chi n •Re •Rever ver se L- Si t Chi n Lower t o Si ngl e- Leg Gr i nd
•Muscl e- Up t o L - Si t •L- Si t t o Tu Tuck Ben Bentt Ar m St and and •Ben •Bentt Ar m St and t o L - Si t •L•L- Si t t o Reverse Lay Back •L•L- Si t Rever se Chi n
3 to 5 set set s: 90- 120s r est : RPT: RPE: RPD:
•Cool •Cool - Down Fl ow
Day 9
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•War m- Up Rout Rout i ne
Day 10
•Wi de Pu Pul l - Up t o I nver t ed Han Hang g •Ski •Ski n t he Cat Cat t o I nver ver t ed Pi ke Rol l Chi n •Re •Rever ver se L- Si t Chi n Lower t o Si ngl e- Leg Gr i nd
•Muscl e- Up t o L - Si t •L- Si t t o Tu Tuck Ben Bentt Ar m St and and •Ben •Bentt Ar m St and t o L - Si t •L•L- Si t t o Reverse Lay Back •L•L- Si t Rever se Chi n
3 to 5 set set s: 90- 120s r est : RPT: RPE: RPD:
•Cool •Cool - Down Fl ow
Day 11
Act i ve Recover y
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•War m- Up Rout Rout i ne
Day 12
Day 13, 14
Act i ve Recover y
•Wi de Pu Pul l - Up t o I nver t ed Han Hang g •Ski •Ski n t he Cat Cat t o I nver ver t ed Pi ke Rol l Chi n •Re •Rever ver se L- Si t Chi n Lower t o Si ngl e- Leg Gr i nd
•War m- Up Rout Rout i ne •Cool •Cool - Down Fl ow
•Muscl e- Up t o L - Si t •L- Si t t o Tu Tuck Ben Bentt Ar m St and and •Ben •Bentt Ar m St and t o L - Si t •L•L- Si t t o Reverse Lay Back •L•L- Si t Rever se Chi n
3 to 5 set set s: 90- 120s r est : RPT: RPE: RPD:
•Cool •Cool - Down Fl ow
RPT: RPE: PE: RPD: PD:
, , ,
Rings One Manual
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