gymnastic ring training

rottweiler

Hey all
Just looking for some advice on the above.Im after ordering some rings and plan on using them for an hour a day while at work(long lunch).

Im just looking to find out what i should start off with.I know the dips and pulls are gonna be a lot different to a static bar so i probably wont be able to do them,so do i start with just balancing on them or the iron cross(ha)

if anyone has any advice or could point me in the direction of a website it would be much appreciated

Zamboni

Hey mate,

PM your email address and I'll send you on a great pdf

rottweiler

PM sent

rottweiler

cheers for that

rubadub

rottweiler wrote: »

plan on using them for an hour a day while at work(long lunch).

You will need breaks like any other resistance exercises. Training everyday would result in overtraining.

rottweiler wrote: »

Im just looking to find out what i should start off with.I know the dips and pulls are gonna be a lot different to a static bar so i probably wont be able to do them,so do i start with just balancing on them or the iron cross(ha)

Pulls are similar, just your hands can rotate so it is nicer on the wrists, I can still do more reps on a static bar though. Dips are a completely different story! one lad here could do 35 static dips and not a single ring dip when he got his. I have not done ring dips in weeks, I put 25kg on a belt and only managed 3, then straight after did 12 on a static dip station with the same 25kg. Dips require stabilisations, while pulls do not. So just practise holding yourself up, another trick would be just bending your knees and supporting with your feet as little as you can.

https://www.youtube.com/watch?v=YjyRdlhc2bo

https://www.youtube.com/watch?v=gwJkoq0v_ko

Irish lifting are doing rings for €50 now. I got mine from the US but you risk being hit for vat on top of them costing more, any EU sellers I saw are more expensive that that too.

This site is run by a a guy who I think coaches the US gymnastic team, some very interesting stuff but a bit advanced
http://gymnasticbodies.com/forum.html
His youtube collection is also excellent, but again can be very advanced
http://www.youtube.com/profile?user=GymnasticBodies&view=videos

those damn kids make it look easy, little feckers are strong as horses!

https://www.youtube.com/watch?v=gRnVf37gUZA

https://www.youtube.com/watch?v=4fT6m1Pv94k

rottweiler

cheers for the vids rubadub,got the rings this morning,ordered them from irish lifting on friday so cheers to mickk for the quick delivery,got a frame built at home over the weekend and gave em a bash this evening.

A lot of fun compared to the usual bench and bar,my upper body is wrecked from using em.
the dips are a lot different i managed 1,on a staic bar i usually do 4*10 with 20kg attached.

heres what i plan on doing,any advice or comments more than welcome,i must start a log again,was doing one last year but didnt have time to keep the log up although i did keep the training up

doing this mon,wed,fri with a bit of cardio on tue and thur and prob try and do skill work on the rings on a sat e.g front lever,although that is a hell of a long way away.

mon AM rings
pushups 4*10(dont know am i better going to failure)
rows4*10
flys 4*10
inverted pull up(only managed 3 today)
chins 5*failure
pull ups 5*failure
dips 5*failure
l raises
hanging crunches

PM
Bench
Bent over row
Squat/deadlift(alternate,so one week i do excercise once,next week twice)

rubadub

Not sure what you mean by the figures, you said you only managed 1 dip (which is good going BTW) but then 5*failure, was this just 5 single reps with rests?

Stability is key, I would recommend training it a lot. I did a technique I have heard called "greasing the groove". It is basically doing maybe 4-6 sets per day of half your max reps. Now in my case starting out I would just practise stabilisation. It is supposed to train your CNS for strength but also trains your balancing skills. My rings are on the way into my room so it was handy.

Be careful of going too deep on the dips, which is very tempting on rings. I think I did my should in a bit from deep weighted dips. I would also do some negative dips, i.e. have the rings at a height where your feet are on the ground while holding and just do the downward movement really slow, then stand up again.

Beginners who cannot do a chinup can do this too, have the rings in front of your face while standing, now you can do pullups/chinups assisted by your feet as little as possible.

Also try some tricep pushups/extensions like this.

https://www.youtube.com/watch?v=NPpz8sww86g

They destroy my core as well as triceps.

For front levers and many others check here http://www.beastskills.com/tutorials.htm
front levers are down the very bottom