Grease the Groove

dioltas

Anybody ever hear / try this method of training?
Grease The Groove

It's by some guy who used to train soldiers in the soviet army or something...

Saw it on another forum recommended for someone looking to increase the number of pull ups they could do.

amazingemmet

Its a good technique if you need to work with something that has a fixed resistance. Its used a lot in gymnastics but not called grease the groove.

rubadub

I have done it, just to try something different for a change, it did work OK. More here http://www.boards.ie/vbulletin/showthread.php?p=55112536

Pavel and others are into increasing strength without increasing muscle size, which would be advantageous in the military or gymnastics. i.e. a high strength to body weight ratio. Rather than increasing muscle size I think it trains the CNS so you end up "stronger" without much/any increase in size.

amazingemmet wrote: »

Its used a lot in gymnastics but not called grease the groove.

What do they call it?

Remmy

That was a good read!

amazingemmet

rubadub wrote: »

What do they call it?

No name really, its more just for instance if you need to get your press handstands up you'll just get told to do half your max four to five times a day.

dioltas

rubadub wrote: »

Pavel and others are into increasing strength without increasing muscle size, which would be advantageous in the military or gymnastics. i.e. a high strength to body weight ratio. Rather than increasing muscle size I think it trains the CNS so you end up "stronger" without much/any increase in size.

That's fairly interesting, kinda makes sense.

I kind of do this anyway with pull ups, if I was passing the bar I'd do 3 or 4. Just for fun really though, never put much thought into it.


Tempted to make myself a set of rings after seeing the exercises in your thread rubadub, the ring flys look deadly.

rubadub

dioltas wrote: »

Tempted to make myself a set of rings after seeing the exercises in your thread rubadub, the ring flys look deadly.

Do make them, if you need help ask me. The rings need not be full rings, half ones are fine, or even just flat tube. These straps are fine, I have them myself, cheap and quick delivery
http://cgi.ebay.co.uk/5-m-Med-Duty-surfboard-Canoe-webbing-tie-down-straps_W0QQitemZ360141566427QQcmdZViewItemQQptZUK_Sporting_Goods_Canoeing_Kayaking_ET?hash=item360141566427&_trksid=p4634.c0.m14.l1262

I have had over 100kg on a single one of those straps.

The flyes and tricep pushups/extensions on rings destroy your abs too.

dioltas

Thanks, ordered a set of those straps last night. Might try and get a bit of pvc or something this weekend!

IIMII

Very good.. Any suggestions on where to find rings?

Edit:

Found these but $100 is a bit steep

rubadub

IIMII wrote: »

Very good.. Any suggestions on where to find rings?

You can buy rings here http://www.ringtraining.com/ (I have them)
Or here http://gymnasticbodies.com/catalog/

If you get those ebay straps and a bit of wood and just straight PVC you can have this setup


IKEA did cheap rings http://www.ikea.com/gb/en/catalog/products/00041048 You can see there is not need for a full round ring.


More here http://www.torqueathletic.com/ts1/products.php?prod=MA13-1
again half rings.


A slight bend is nice on the hand and if you had straps they would be more stable, since the strap is in definite contact with all of the PVC tube. With straight tube there is more stress at the very ends.

More ideas on things to make here http://www.angelfire.com/ny5/shenandoah/Grunt/Bodyweight.html

On that site they mention dog toys as rings -chewing rings from really tough rubber. Other guys have used marine "purse rings".

Another post on making rings here http://wwww.boards.ie/vbulletin/showthread.php?threadid=2055458383