Sommer Christopher. - Mastering Gymnastic Strength Training. Rings One PDF

• Introduction GB Course Stru ctures
• Strength Chart
All Gymnastic Bodies Courses follow the same highly successful
• Getting Started instructional method and course structure. If you are already familiar
with another GB Course, then simply glance over the following
• Weekly Worl<out Schedules ' lntro' and ' Getting Started' sections to refresh your memory and
become familiar with the course specifics as they apply to ring
• Mastery & Mastery Templates
strength training.
• Training cycles & cycle Examples
If however this is your ftrst GB Course, then please read the
• Performing Ring Strength following two sections slowly and thoroughly as the care with which
you follow and implement the course instructions will have a great
• Mobility
impact on your ultimate degree of ring strength training success.
• Bent Arm Ring Strength
• Leverage Assisted Ring Strength
• Straight Arm Ring Strength

• Introduction Simplicity. Clarity. Ease of Use.
• Strength Chart
LiteralJy all that is needed to achieve success with Ring Strength
• Getting Started One is for you to work your way step by step through the course. To
aid you in this journey a set of highly specific tools has been
• Weekly Worl<out Schedules provided to you in an easy to use format that has never before been
available anywhere in the fitness world.
• Training cycles & cycle Examples The primary purpose of the GB Rings 1-4 courses is to simplify,
clarify and quantify the complexities of ring strength training while
• Performing Ring Strength simultaneously providing a clear blueprint for mastering the
following ring strength elements.
• Mobility
• Bent Arm Ring Strength Note that you will not immediately begin working on all of these
strength elements, but rather will need to progressively develop your
• Leverage Assisted Ring Strength ability to train them safely and productively.
• Straight Arm Ri ng Strength

Reverse Muscle Up (rMU)
Ring Support
Back Lever (BL)
Ring Handstand (rHS)
Ring Press Handstand (rpHS)
Ring Straddle Planche
Iron Cross
Maltese
Inverted Cross
• Introduction No Brain No Gain
• Strength Chart
Gymnastics Strength Training (GST), of which Ring Strength
• Getting Started training is an integral part, is very potent and the proper progressions
should always be approached with patience and care as they
• Weekly Worl<out Schedules strengthen and stretch the body in ways that in all likelihood you
have never been exposed to before.
• Training cycles & cycle Examples The biggest mistake you can make is to not understand and respect
the fact that just because you are starting off strong at other athletic
• Performing Ring Strength endeavors doesn't mean that you don't need to start at the beginning
in GST. The very beginning.
• Mobility
• Bent Arm Ring Strength In the vast majority of cases, attempting to skip steps, or ignoring the
assigned integrated mobility, will eventually lead to unnecessary
• Leverage Assist ed Ri ng Strength injuries. And nothing kills progress faster than having your training
continually derailed due to impatience and the subsequent injuries
that go along with it. Used wisely, time is the most potent of training
supplements. So do yourself a favor, check your ego at the door and
follow the progressions as written.
In the short term it might be a little frustratin~ and humbling, but in

the long term it will get you right where you want to go.
• Introduction Preparatory and Specific Elements
• Strength Chart
Way back in 2004 when I wrote my very first GST article, I
• Getting Started greatly over-estimated the strength levels of the average fitness
enthusiast while at the same time greatly under-estimating the
• Weekly Workout Schedules inherent difficulties of beginning GST for the non-gymnast. The
main difficulty arose from the fact that the majority of the initial
• Mastery &. Mastery Templates
preparation that I used with my youngest athletes was so basic and
• Training Cycles &. Cycle Examples undemanding for actual gymnasts that I literally failed to even
qualify it as "training".
• Performing Ring Strength
Now however, after many years of working with thousands of
• Mobility
non-gymnast GST enthusiasts from around the world, I have learned
• Bent Arm Ring Strength that these first or ' preparatoty' steps are essential for adult fitness
enthusiasts to successfully progress thru and master the more
• Leverage Assist ed Ri ng Strength demanding exercise 'specific' steps that come later.
For example, there are now 13 preparatory elements that must be
mastered prior to beginning the specific element work relevant to
Reverse Muscleup! What impact will these preparatory steps have on
your own training? The impact, as well as the results, is going to be
dramatic indeed.
• Introduction Exercise Notation
• Strength Chart
As you work your way thru this GB Rings One Course you will
• Getting Started notice that each and every exercise has its own individual notation
(e.g. rMUIPEl ). These notations are very important as they instantly
• Weekly Workout Schedules inform you where in the handstand development progression this
particular exercise belongs. In addition this notation easily fits into
training templates and also allows you to exactly match integrated
• Training Cycles &. Cycle Examples mobility exercises with their preparatory element partner.
• Performing Ring Strength For example, the notation ' rMUIPE 1' means that this is preparatory
element 1 of the reverse muscle up preparatory element series, while
• Mobility
'R1>iM1' means that this is the first of the R 1 mobility exercises.

• Introduction Ring Strength Chart
• Strength Chart GymnasticBodies

Everyday Champions
• Getting St arted Ring Strength Levels
L.S L1 L3.5 L4
• Weekly Workout Schedules
rMU rM U/PE4 rMU/PE7
5x60s 5x 10r
• Mast ery & Mast ery Templat es
LARS A1>LAAS R1>LAAS
• Trai ning Cycles & Cycle Examples 3 5
r$PT r$PTISE3 rSPTISE7

• Performing Ring Strength 5x30s 5x1 0r
• Mobility BL B U SE2 BUSES

5x10S 5 x10s
• Leverage Assist ed Ring Strength

• Introduction GB University Curriculum Pre and Co-R equisites for R1
• Strength Chart
• Getting Started Foundation I

prerequisites = none
• Weekly Workout Schedules corequisite = HI
Foundation 2
• Training Cycles &. Cycle Examples prerequisite = F I
corequisites = HI
Foundation 3
• Mobility
prerequisites = F2
• Bent Arm Ring Strength corequisites = HI, H2
• Leverage Assist ed Ri ng Strength Foundation 4

prerequisites = F3
corequisites = HI, H2
Handstand I
corequisite = F I
Handstand 2
prerequisites = F I, F2
corequisites = HI, F3
Handstand 3
prerequisite = F3
corequisites = HI, H2, F4
Rings I
prerequisites = Fl , F2, F3, F4*
corequisites = HI , H2
*It is possible to begin training Rl

after mastering F2, but your
progress will be much less rapid.
Rings 2
prerequisites = F4, HI, H2, Rl
Rings 3
prerequisites = F4, HI, H2, R2
Rings 4
prerequisites = F4, HI, H2, R3
Movement I
corequisites = FI , F2, F3, HI
Movement2
prerequisites = F3, MI
corequisites = F4, Hl , H2
Movement3
prerequisites = F4, M2
corequisites = HI, H2
Hungarian
prerequisites = F4, HI, H2, M3
• Introduction Preparin& for Success
• Strength Chart
Is it possible to achieve success with R l without having taken care
• Getting Started of the recommended pre-requisites? Yes, but only to a moderate
degree. But it is going to take substantially longer and you will
• Weekly Worl<out Schedules always be skirting the edges of injury due to insufficient preparation
in strength and mobility.
• Training Cycles & Cycle Examples My personal preference is for work on R l to not take place until F4
has been mastered. This prepares the elbows thoroughly, especially
• Performing Ring Strength the brachialis, for the rigors of ring strength.
• Mobility
However I am well aware that most students lack the discipline and
• Bent Arm Ring Strength foresight to be that proactive in their training. At a minimum I
recommend that you have mastered Foundation at least up to F2
• Leverage Assist ed Ri ng Strength prior to beginning Rl .
You need to also plan for the future. Is it possible to to achieve
success with R2 without having taken care of the pre and co
requisites? In particular Hl and H2? No, it is not. In fact, not only is
answer no; it is absolutely not. You have no chance whatsoever of
being successful with R2 until you have mastered handstand
fundamentals.
If you fail to take master the materials in Hl and H2, your ring
strength journey will begin and end at R l.
• Introduction Getting Star ted
• Strength Chart
If you are a raw beginner, you will of course begin from the
• Getting Started absolute beginning. This means that both programming and
progression-wise you '"ill
start with Day 1 of Week 1 for all of the
• Weekly Workout Schedules BARS, LARS and SARS preparatory elements.
If however you already somewhat proficient at ring strength, you
• Training Cycles &. Cycle Examples may use a more accelerated method for your GB Ring Strength
training. Now don' t get overly excited as you will still need to
• Performing Ring Strength perform AND demonstrate mastery of each and every exercise in the
BARS, LARS and SARS progressions. There is no escape from this
• Mobility
as it ensures that there are no holes in your physical preparation.
For example on workout day 1, attempt to perform the Week 11
• Leverage Assist ed Ring Strength programming of rMU/PE 1. If you are successful, using correct form
and tempo, the next workout day you may proceed on to attempting
the Week 11 programming of rMU/PE2 etc etc. You may continue on
in this fashion demonstrating MASTERY of a new rMU/PE per
workout day, until you reach a rMU/PE where you fail to complete
the week 11 programming with correct form and tempo.
Once you reach this point, depending on how difficult the next
element is for you, you will begin the next week at either week 1,
week 5 or week 9 of the 12 week cycle for the rMU/PE which you
now need to master.
• Introduction No Skipping
• Strength Chart
DO NOT SKIP exercises or the assigned integrated mobility!!!
• Getting Started DO NOT ASSUME that you are capable of correctly performing the
week II programming for the ring strength elements in question
• Weekly Workout Schedules unless you actually do so; completing all of the reps and all of the
sets with all of the associated iM as assigned.
• Training Cycles &. Cycle Examples Once you graduate to a more difficult preparatory element or specific
element, you will no longer need to actively focus on the previously
• Performing Ring Strength 'mastered' ring strength elements other than for the purpose of
warmmgup.
• Mobility

• Introduction Individual Recovery Varies
• Strength Chart
When beginning Gymnastics Strength Training (GST) the
• Getting Started majority of people will find a four day/week training schedule the
most effective; not only in terms of scheduling, but also in terms of
• Weekly Workout Schedules their bodies' ability to recover from the workouts.
However as individual recovery ability can vary widely; there is also
• Training Cycles &. Cycle Examples a significant percentage of the training population who will either
benefit from less work (the two or even one day/week schedule) or
• Performing Ring Strength more work (the five day/week schedule).
• Mobility
Which of these schedules will be the most the effective for you will
• Bent Arm Ring Strength depend entirely your own personal recovery ability; which in turn is
something which you will only discover thru experience.
• Leverage Assist ed Ri ng Strength
Note that there is no intrinsic value in choosing one schedule over
another; your choice should be solely based on which of the
schedules best fits your own particular blend physical strengths and
weaknesses. There is no benefit in forcing yourself to do that which
you are not suited for.
• Introduction Weekly Schedule K ey
• Strength Chart
• Getting Started FS-7 = train all seYen foundation series elements in a sin~le workout
• Weekly Workout Schedules FS-4 = train four foundation series elements in a single workout
FS-3 = train three foundation series elements in a single workout
• Training Cycles &. Cycle Examples
HI = Handstand One
H2 = Handstand Two
• Mobility
• Bent Arm Ring Strength Rl = Ring Strength One

• Introduction Founda tion Four Mastered Schedule: Rin.gs One Weekly
Wor kout Schedules
• Strength Chart
• Getting Started
3 Day Schedule
• Weekly Worl<out Schedules
Mon!Fri: Rl (warmup & cool do\.vn with Foundation strength and
mobility; HBP, RC, SLS etc)
Wed: Hl!H2
4 Day Schedule
• Mobility
• Bent Arm Ring Strength Mon/Thu: Rl (warmup & cool down with Foundation strength and
mobility; HBP, RC, SLS etc)
Tue!Fri: Hl/H2
5 Day Schedule
MonfWed!Fri: Rl (warmup & cool do\vn with Foundation strength

and mobility; HBP, RC, SLS etc)
Tue!fhu: Hl/H2
*Key: Rl = Rings One; Hl =Handstand One; H2 =Handstand Two

• Introduction Found ation Two Mastered 3 Day Schedule
• Strength Chart
• Getting Started NOTE: Remember if you have not yet mastered Foundation Four;
your ring strength training should only be supplemental and not a
• Weekly Worl<out Schedules primary focus until you have mastered the Foundation Series.
3 Day Schedule Options
• Training Cycles & Cycle Examples
Option 1:
• Performing Ring Strength Mon - FS-3+Hl/H2
• Mobility
Wed - PLAY with Rl; do not follow structured programming
Fri - FS-4+Hl/H2
Option 2:
Mon - FS-7 (train all seven Foundation elements and iMs in a single
workout session)
Wed- Hl & H2, play with Rl
Fri - FS-7 (train all seven Foundation elements and iMs in a single
workout session)
• Introduction Found ation Two Mastered 4 Day Schedule
• Strength Chart
• Getting Started 4 Day Schedule Options
• Weekly Worl<out Schedules Option 1:

Mon- FS-3+HIIH2
Tue - PLAY with Rl; do not follow structured programming
• Training cycles & cycle Examples Thu- FS-4+HI/H2
Fri - PLAY with R I ; do not follow structured programming
Option 2:
• Mobility
Mon - FS-7
• Bent Arm Ring Strength Tue- HI & H2; play with Rl
Thu - FS-7
• Leverage Assisted Ri ng Strength Fri- HI & H2; play with R l

Option 3:
wk 1: Mon- FS-3+H1/H2
Tue- F4+H1/H2
Thu - F3+H11H2
Fri - R 1; play only - do not follow structured programming.
wk 2: Mon- FS-4+HIIH2
Tue- FS-3+HI/H2
Thu- FS-4+H11H2
Fri - R1 ; play only- do not follow structured programming
• Introduction Mastery
• Strength Chart
Each exercise page throughout this course is comprised of three
• Getting Started action photos down one side of the page along with a large
embedded video directly in the center of the page.
Underneath this video is the exercise's name, under that is that
exercise's own particular notation and under that is the standard of
• Training Cycles &. Cycle Examples 'mastery', as calculated in sets and repetitions or in sets and hold
times, that must be met prior to moving on to the next exercise in the
• Performing Ring Strength senes.
• Mobility
The standard of mastery also informs you as to which of the mastery
• Bent Arm Ring Strength templates will be employed when training this exercise.

• Introduction Mastery Templates for Ring Strength Series
• Strength Chart
• Getting Started 5r Mastery

~ Block 1: For if you are not remotely close to mastery
• Mastery &. Mastery Templates Week 1 = 3x1r

Week 2 = Sx1r
• Training Cycles &. Cycle Examples Week 3 = 3x2r
Week 4 = 3x1r ( delead)
• Mobility • Block 2: If you can do some sets, but not at mastery
• Bent Arm Ring Strength • Block 3: If you need more endurance to achieve mastery

10r Mastery
Week 1 = 3x2r
Week 2 = Sx2r
Week 3 = 3x4r
Week 4 = 3x2r (delead)
• Block 2: If you can do some sets, but not at mastery
• Block 3: If you need more endurance to achieve mastery
60s Mastery
Week 1 = 3x12s
Week 2 = Sx12s
Week 3 = 3x24s
Week 4 = 3x12s (delead)
30s Mastery
Block 1: For if you are not remotely close to mastery
Week 1 = 3x6s
Week 2 = Sx6s
Week 3 = 3x12s
Week 4 = 3x6s ( delead)
10s Mastery
Week 1 = 3x2s
Week 2 = Sx2s
Week 3 = 3x4s
Week 4 = 3x2s (delead)

• Introduction Training Cycles
• Strength Chart
Using the GB Rings One Course to set up a 12 week training cycle
• Getting Started is literally as easy as plug and play.
• Weekly Workout Schedules -First determine where in the BARS, LARS and SARS progressions
you will begin your training
-Next determine if your recovery ability is low, medium or high.
• Training Cycles &. Cycle Examples -Once you have these two pieces of information you simply plug
your mastery template set and repetition ranges for your prescribed
• Performing Ring Strength exercises into the 12 week training template for your chosen weekly
workout schedule.
• Mobility
• Bent Arm Ring Strength Next are examples of the different weekly training schedules when
applied to the 12 week programming templates for a new student
• Leverage Assisted Ring Strength beginning with Rings One PEl elements. If you have successfully
tested out of one or more preparatoty elements, simply substitute that
exercise and its accompanying mastery requirements into the training
cycle where appropriate.
• Introduct ion Foundation Four Mastered 3 Day Example
• Strength Chart
• Getting St arted FOUNDATION FOUR MASTERED

• Weekly Workout Schedules 3 Day Training/ 12 Week Cycle Example
Monday Tuesday Wednesday Thursday Friday
• Trai ning Cycles & Cycle Examples
rMU/PE1 (3x12s) rMUIPE1 (3x12s)
R1/I.AR$1 (3x12s) R1/LAA$1 (3x12s)
• Performing Ri ng Strength Week 1 I$PTIPE1 (3xl2s)
HI &H2
ISPT/PEI (3xl2s)
81JPE1 (3x6s) 81JPE1 (3x6s)
• Mobility rMU/PE1 (5x12s) rMUIPE1 (5x12s)
R1/I.ARSI (5x12s) R11LARS1 (5x12s)
Week 2 1$PTIPE1 (5x12s)
H I &H2
1$PT/PE1 (5x12s)
• Bent Arm Ri ng Strength
B1JPE1 (5x6s) B1JPE1 (5x6s)
rMUIPE1 (3x24s) rMUIPE1 (3x24s)
• Leverage Assist ed Ri ng Strength
R1/I.ARS1 (3x24s) R1/LARS1 (3x24s)
Week3 ISPTIPE1 (3x24s)
H1 &H2
ISPT/PE1 (3x24s)
• Straight Arm Ri ng Strength B1JPE1 (3x12s) B1JPE1 (3xl2s)
rMU/PE I (3x12s) rMUIPE1 (3xl2s)
Week 4 R 1/I.ARS1 (3xl2s)
H1 &H2
R1/LARS1 (3x12s)
(deload) ISPT/PE1 (3xl2s) ISPT/PE1 (3xl2s)
B1JPE1 (3x6s) B1JPE1 (3x6s)
FOUNDATION FOUR MASTERED

3 Day Training/ 12 Week Cycle Example
rMUIPE1 (4x24s) rMU/PE1 (4x24s)

R 11LARS1 (4x24s) AI/LARS I (4x24s)
Week S rSPT/PE1 (4x24s)
H1 & H2
ISPTIPE1 (4x24s)
BUPE1 (4xl2s) B1JPE 1 (4x12s)
rMU/PE1 (4x36s) rMU/PEI (4x36s)
R1/LARS1 (4x36s) R1/LAAS1 (4x36s)
Week 6 rSPT/PE I (4x36s)
H1 & H2
ISPT/PE1 (4x36s)
BUPE1 (4xl3s) B1JPEI (4x13s)
rMU/PE1 (5x36s) rMU/PEI (5x36s)
R11LAR$1 (5x36s) R1/LAR$1 (5x36s)
Week 7 ISPT/PEI (5x36s)
H1 &H2
ISPTIPE1 (5x36s)
BUPE1 (5x16s) 81JPE1 (5x13S)
rMUIPE1 (5x18s) rMU/PE1 (5x16s)
WeekS R11LARS1 (5x16s)
H1 &H2
R1/LARS1 (5x18S)
(deload) r$PT/PE1 (5x13s) f$PT/PE1 (5x18s)
BUPE1 (5x9s) B1JPE1 (5x9s)

rMU/PE1 (4x43s) rMU/PE1 (4x43s)

R1/LAR$1 (4x46s) R1/LAA$1 (4x43s)
Week9 rSPT/PE1 (4x43s)
H1 &H2
I$PTIPE1 (4x48S)
rMU!PE1 (4x60s) rMU/PE1 (4x60s)
R11LAAS1 (4x60s) R1/LARS1 (4x60s)
Week 10 r$PT/PE1 (4x60s)
H 1 & H2
ISPT!PE1 (4x60s)
rMUIPE1 (SxSOs) rMUIPE1 (SxSOs)
R 1/LARS1 (SxSOs) AIII.ARSI (5x60s)
Week 11 rSPT/PE1 (SxSOs)
H1 & H2
ISPTIPE1 (5x60s)
BUPEI (5x30s) B1JPEI (5x30s)
rMUIPEI (5x30s) rMU/PEI (5x30s)
Week 12 R1/LARSI (5x30s)
H 1 & H2
A1/I.ARSI (5x30s)
(deload) rSPT/PE I (5x30s) ISPTIPE1 (5x30s)
BUPEI (5x15s) B1JPE I (5x15s)
• Strength Chart
• Getting St arted
rMUIPEt (3x12s) rMUIPEt (3xt2s)
RI /LAR$1 (3xl2s) RI/LAR$1 (3xl2s)
• Performing Ri ng Strength Week 1 rSPT/PEI (3xl2s)
HI &H2
r$PT/PEI (3xl2s)
HI & H2
BLIPEI (3x6s) BL/PEI (3x6s)

• Mobility rMUIPEI (5xl2s) rMU/PEI (5xl2s)
AI/LARS I (5xl2s) RI/LARSI (5xl2s)
Week2 HI &H2 HI &H2
• Bent Arm Ri ng Strength r$PT/PEI (5xl 2s) r$PT/PEI (5xl2s)
BLIPEI (Sx6s) BLIPEI (5x6s)
• Leverage Assist ed Ri ng Strength rMUIPEI (3x24s) rMU/PEI (3x24s)

R1/LARSI (3x24s) RI/LARSI (3x24s)
Week3 rSPT/PEI (3x24s)
HI &H2
rSPT/PEI (3x24s)
HI & H2
• Straight Arm Ri ng Strength BLIPEI (3xl2s) BLIPEI (3xl2s)
rMU/ PEt (3xl2s) rMU/PEI (3xl2s)
Week 4 AI/LARS I (3xl2s)
HI & H2
R1/LARSt (3xl2s)
HI & H2
(deloadl rSPT/PEI (3xl2s) rSPT/PEI (3xl2s)
BLIPEI (3x6s) BLIPEI (3x6s)


R 11LARSI (4x24s) RI/LARSI (4x24s)
Week S rSPT/PEI (4x24s)
HI &H2
rSPT/PEI (4x24s)
HI &H2
BLIPEI (4xl2s) BL/PEI (4xl2s)

R1/LARSI (4x36s) Rt/LARSI (4x36s)
HI & H2
rSPT/PEI (4x36s)
HI & H2
BLIPEI (4xl3s) BLIPEt (4x13s)

rMU/PEt (5x36s) rMUIPEI (5x36s)
RI/LAR$1 (5x36s) RI/LARSI (5x36s)
Week 7 rSPT/PEt (5x36s)
HI &H2
rSPT/PEt (5x36s)
Ht & H2
BL/PEI (5x16s) BLIPEI (5xl3s)

rMUIPEI (5xl3s) rMUIPEI (5xl3s)
WeekS RI/LAR$1 (5xl 6s)
HI &H2
RI/LAR$1 (5xl3s)
HI &H2
(deloadl r$PT/PEI (5xl3s) r$PT/ PEI (5xl3s)

rMU/PEI (4x43s) rMUIPEI (4x43s)

RI/LAR$1 (4x46s) RI/LAR$1 (4x48s)
HI &H2
rSPT/PEt (4x43s)
HI &H2
BLIPEI (4x24s) BL/PEI (4x24s)

rMU/PEI (4x60s) rMUIPEI (4x60s)
RI/LAR$1 (4x60s) RI/LARSI (4x60s)
Week 10 r$PT/PEI (4x60s)
HI &H2
rSPT/PEI (4x60s)
HI &H2

rMU/PEI (5x60s) rMU/PEI (Sx60s)
R1/LARSI (5x60s) RI/LARSI (5x60s)
Week 11 rSPT/PEt (Sx60s)
HI &H2
rSPT/PEI (Sx60s)
HI &H2
BLIPEt (Sx30s) BLIPEI (5x30s)

rMU/PEt (5x30s) rMU/PEI (5x30s)
Week 12 Rt/LARSt (5x30s)
HI & H2
R1/LARSI (5x30s)
HI & H2
(deloadl rSPT/PE t (5x30s) rSPT/PEt (5x30s)
BLIPEt (5xl5s) BLIPEt (5xl5s)
• Strength Chart
• Getting St arted
rMUIPEt (3x12s) rMUIPEt (3x12s) rMU/PEt (3x12s)
RI /LAR$1 (3xl 2s) RI/LAR$1 (3x12s) RI/LAR$1 (3xl 2s)
• Performing Ri ng Strength Week 1 rSPT/PEI (3xl 2s)
HI &H2
rSPTIPEI (3xl2s)
HI &H2
rSPTIPEI (3x12s)
BLIPEI (3x6s) BL/PEI (3x6s) BL/PEI (3x6s)
• Mobility rMUIPEI (5xl2s) rMU/PEI (5xi 2S) rMU/PEI (5xl 2s)
AI/LARS I (5xl2s) AI/LARS I (5xl2s) RIILARSI (5xl2s)
Week2 HI &H2 HI &H2
• Bent Arm Ri ng Strength r$PT/PEI (5xl 2s) rSPT/PEI (5xi2S) rSPTIPEI (5xi2S)
BLIPEI (Sx6s) BL/PEI (5x6s) BL/PEI (5x6s)
• Leverage Assist ed Ri ng Strength rMUIPEI (3x24s) rMUIPEI (3x24s) rMUIPEI (3x24s)

R 1/LARSI (3x24s) AI/LARS I (3x24s) AI/LARS I (3x24s)
HI &H2
rSPTIPEI (3x24s)
HI &H2
rSPTIPEt (3x24s)
• Straight Arm Ri ng Strength BLIPEI (3xl2s) BL/PEI (3xl2s) BL/PEI (3x12s)
rMU/ PEt (3xl2s) rMUIPEI (3xl2s) rMU/PEI (3xl2s)
Week 4 RI/LAR$1 (3xl2s)
HI & H2
AI/LARS I (3xl2s)
HI &H2
AI/LARS I (3xl2s)
(deload) rSPT/PE I (3xl2s) rSPT/PEt (3xl2s) rSPT/PEI (3xt2s)
BLIPEI (3x6s) BL/PEI (3x6s) BL/PE I (3x6s)

rMUIPEI (4x24s) rMUIPEI (4x24s) rMU/PEI (4x24s)

R 11LARSI (4x24s) AI/LARS I (4x24s) AI/LARS I (4x24s)
Week S rSPT/PEI (4x24s)
HI &H2
rSPTIPEI (4x24s)
HI &H2
rSPTIPEI (4x24s)
BLIPEI (4xl2s) BL/PEI (4xl2s) BL/PE 1 (4xl2s)
rMU/PEI (4x36s) rMUIPEI (4x36s) rMU/PEI (4x36s)
R1/LARSI (4x36s) AI/LARS I (4x36s) AI/LARS I (4x36s)
HI & H2
rSPT/PEI (4x36s)
HI &H2
rSPT/PEI (4x36s)
BLIPEI (4xl3s) BL/PEI (4xl3s) BL/PEI (4xl3s)
rMU/PEt (5x36s) rMUIPEI (5x36s) rMU/PEI (5x36s)
RI/LAR$1 (5x36s) AI/LARS I (Sx36s) AI/LAASI (5x36s)
Week 7 rSPT/PEI (5x36s)
HI &H2
rSPTIPEI (5x36s)
HI &H2
rSPTIPEI (5x36s)
BL/PEI (5x16s) BL/PEI (5xl8s) BL/PEI (Sxl8s)
rMUIPEI (5xl8s) rMU/PEI (5xl8s) rMU/PEI (5x16s)
WeekS AI /LARS I (5xl6s)
HI &H2
AI/LARS I (5xl8s)
Ht &H2
AIILAASI (5xi 8S)
(deload) r$PT/PEI (5xl8s) rSPT/PEI (Sxl8s) rSPT/PEI (5xl8s)

rMU/PEI (4x48s) rMU/PE1 (4x48s) rMU/PEI (4x43s)

RI /LAR$1 (4x46s) AI/LARS I (4x48s) AI/LARS I (4x43s)
HI &H2
rSPTIPEI (4x48s)
HI &H2
rSPTIPEI (4x48S)
BLIPEI (4x24s) BLIPEI (4x24s) BL/PEI (4x24s)
rMU/PEI (4x60s) rMUIPEI (4x60S) rMU/PEI (4x60s)
AI/LARS I (4x60s) AI/LARS I (4x60s) AI/LARS I (4x60s)
Week 10 rSPT/PEI (4x60s)
HI &H2
rSPT/PEI (4x60S)
HI &H2
rSPTIPEI (4x60S)
rMUIPEI (5x60s) rMUIPEI (5x60s) rMUIPEI (Sx60s)
R 1/LARSI (5x60s) AI/LARS I (5x60s) AI/LARS I (SxSOs)
Week 11 rSPT/PEI (SxSOs)
HI &H2
rSPTIPEI (Sx60s)
HI &H2
rSPTIPEt (5x60s)
BLIPEI (Sx30s) BL/PEI (5x30s) BL/PEI (5x30s)
rMUIPEt (5x30s) rMUIPEI (5x30s) rMU/PEI (5x30s)
Week 12 AI/LARSI (5x30s)
HI & H2
AI/LARS I (5x30s)
HI &H2
AI/LARS I (5x30s)
(deload) rSPT/PE I (5x30s) rSPT/PEI (5x30s) rSPT/PEI (5x30s)
BLIPEI (5xl5s) BL/PEI (5xl5s) BL/PE I (5x15s)
• Introduction T his is not an Introductory Course
• Strength Chart
Rings One (R I) is not an introductory gymnastics strength training
• Getting Started course. If you are a beginner to the world of gymnastics strength
training, this is not the appropriate course for you. You would be far
• Weekly Worl<out Schedules better served stopping here, goin~ back and starting again with the
GB Foundation and Handstand series.
• Training Cycles & Cycle Examples For attaining the best results and the fastest progress through the GB
Ring Strength courses, my personal recommendation is to first
• Performing Ring Strength master the GB Foundation series up through Foundation Four.
Mastering Foundation Four first will allow you to begin your ring
• Mobility
strength with an acceptable level of basic GST strength and mobility.
At a bare minimum Foundation Two (F2) should be mastered first
• Leverage Assisted Ring Strength before struting Rings One. Be aware that beginning ring strength
training with a foundation mastery of only F2 will not be optimal,
but is workable if the proper precautions are taken.
In my opinion, if you have not yet reached these basic levels of

gymnastics strength you need to take care of first things fust. And
that means going back and completing your GST foundation
training. This is not to say that you cannot casually explore training
on the rings after your day's Foundation and Handstand training is
completed. However this should be casual work/play and NOT
structured training.
• Introduction Amazin~: Physiques
• Strength Chart
The strength and physiques which can be developed using ring
• Getting Started strength are little short of amazin~. Pound for pound, a world class
athlete on the rings is quite simply the strongest athlete over the
• Weekly Worl<out Schedules widest range of motion walking the planet. In addition to being
incredibly effective as a strength development method, strength
training on the rings ">Vill also greatly improve c.oordination, balance
• Training Cycles & Cycle Examples and agility.
• Performing Ring Strength Ring strength training, properly structured, also provides exceptional
arm development for the biceps and brachialis, upper back and
• Mobility
surprisingly the forearms as well. Straight arm ring strength training
• Bent Arm Ring Strength requires that the body function as a whole, which in tum will be
limited by the weakest link which in the case of ring strength
• Leverage Assisted Ring Strength elements is usually the brachialis; especially in beginners.
How does it work? Well to put it quite simply, we take leverage and
work it to our advantage - or perhaps we should say disadvantage.
Why disadvantage? Because by increasing the length of our lever
(our arms) from our center mass (torso and shoulder girdle) we are
able to greatly increase the resistance of an exercise without
increasing our bodyweight.
• Introduction A Different Beast
• Strength Chart
Ring strength is a completely different beast. In order to achieve
• Getting Started success (e.g. advanced ring strength skills), your progress must
follow a certain developmental path. Not if you feel like, but must.
• Weekly Workout Schedules Otherwise you are quite quickly going to experience a complete and
sudden halt in your progress.
• Training Cycles & Cycle Examples In terms of your ultimate ring strength potential; the brachialis (a
small muscle which crosses your elbow) reigns supreme. This is the
• Performing Ring Strength link upon which all advanced ring strength elements depend upon.
And no amount of bent atm strength will get you there. Let me
• Mobility
repeat that; there is no amount of bent arm strength in the world
• Bent Arm Ring Strength which will adequately prepare your brachialis for the demands of
straight atm ring strength. Only focused, patient, progressive
• Leverage Assisted Ring Strength development of the brachialis. If you are impatient and attempt to
jump right into advanced straight arm ring strength elements; at a
minimum you will give yourself elbow tendonitis and at a maximum
you could blow your elbow apart.
After the brachialis, the upper back and foreatms are probably in a
tie for the next level of imp01tance. However you will not even get
out of the statt ing gate unless you address your brachialis strength
deficiencies first. And these deficiencies are measured by ring
strength standards. Whatever your other athletic accomplishments
may be, unless they have included directly addressing brachialis
development, they will prove of little value in terms of fast tracking
you through the ring strength progressions.
In fact, even the attempt to do so with inadequate preparation is often

good only for a nice case of elbow tendonitis.
Ring strength is however worth the price. It builds an incredibly high

degree of maximal strength that more widely transfers to other
athletic endeavors than any other training methodology.
For example, with only 40 minutes of instruction, my senior athletes

have all jerked 150% bodyweight - without ever having done an
olympic weightlifting jerk before. Double bodyweight squats are the
norm. After only two or three weeks of benching in college (and
never having bench pressed before), one of my students bench
pressed 300lbs at a bodyweight of 145lbs.
For deriving the maximum strength benefits possible from ring

training, and to avoid injwy and problems later on do\vn the road, it
is important to proceed patiently and correctly through the GB Ring
Strength courses.
Of course, occasionally deviating from the program and having a

little fun experimenting with more advanced skills will cause no
harm, however immediately progressing to intensively training high
level skills without having first laid the correct developmental
foundation will almost certainly result in injury as unprepared joints
and muscles strive to do what they are not yet ready to do.
• Introduction Ring Strength Comp onen ts
• Strength Chart
During your ring strength development you are going to focus on
• Getting Started developing the following basic ring strength components; rings
mobility, bent ann ring strength (BARS), leverage assisted nng
• Weekly Workout Schedules strength (LARS) and straight ann ring sfren:oth (SARS) .
Ring Mobility: These are mobility exercises that are specially
• Training Cycles &. Cycle Examples designed to support ring strength training.
• Performing Ring Strength BARS: Bent ann ring strength are exercises on the rings where the
strength and power are generated by bending and extending the
• Mobility
elbows.
LARS: Leverage assisted ring strength are exerc1ses on the rings
• Leverage Assist ed Ri ng Strength where the elbows are both straight and supported during the
execution of straight arm strength exercises. Used correctly and in
the proper order, these LARS exercises are quite valuable as they
allow the shoulder girdle, chest and lats to continue building strength
while protecting the brachialis from excessive loading during the
execution of more advanced straight ann exercises.
SARS: Straight ann ring strength are exercises on the rings where
the elbows are both straight and unsupported. The body's
musculature alone provides the power. These exercises build
exceptional strength and muscle. To be effective however, they must
patiently be developed in the correct order.
• Introduction Proper False Grip is Essential
• Strength Chart
False grips are featured quite heavily in Rings One. They are an
• Getting Started essential stepping stone for beginnin~ safe, productive ring strength
training. In fact false grips are so important, that their strength and
• Weekly Worl<out Schedules proper development (or the lack thereof! ) will later also have a
significant influence on your ability to properly perform iron cross,
maltese and inverted iron cross.
However those more advanced skills are for the future. Now it is
• Performing Ring Strength time to take care of first things first. During Rings One, you will be
exposed to a variety of different false grip variations; each of which
• Mobility
incurs its own training effect on your forearms and wrists.
You will be taught the following variations:
double arm false grip bent arm hang
double arm false grip straight arm hang
double arm false grip rows and pullups
single arm false grip lock off
The false grip lock off is especially important during the SARS
portion of your training as it serves to both strengthen and remove
irritation in the brachialis. In fact it is so important that you will be
performing a set of FG Lock Off after each and every SARS work
set. After one to two years, you will no longer need to include FG
Lock Offs in your training, but as a beginner to ring strength training
you w-ill quickly find that they are worth their weight in gold.
• Introduction How to False Grip
• Strength Chart
• Getting Started HOW TO FALSE GRIP

-Grab a ring and place it so that crease where the outside edge of
• Weekly Workout Schedules your palm and the wrist is on top ofthe rings.
-Now bend the wrist strongly. So strongly in fact that you are
bending the wrist as close to a 90 degree angle as you are able.
• Training Cycles & Cycle Examples -Now maintaining that 90 degree angle, pivot the hand inward on
that outside edge of the v.lfist until until the knuckle at the base of
• Performing Ring Strength your index fmger is now directly on top of the ring.
-If you have properly placed the hand, the ring will now run in a
• Mobility
diagonal line across your palm from the base of the index finger to
• Bent Arm Ring Strength the outside edge of your v.lfist/palm.
-Photos and videos of proper false grips are presented in the
• Leverage Assisted Ring Strength beginning of the BARS section of this course.
COM:MON FALSE GRIP ISSUES
-Insufficient bend in the wrist. This is a wrist mobility issue and will
improve with more false grip work if you are constantly striving to
achieve that 90 degree wrist angle.
-Insufficient forearm strength. During a bent arm false grip hang,
many people fmd that their false grip 'slips out' to a regular grip.
This is due to a lack of forearm strength and will improve if you are
diligent about your false grip training.
-Inability to maintain a false grip while in a straight arm hang. This
is due to a lack of forearm mobility. The solution is to initially only
straighten the elbows to the point where you are still able to maintain
a proper false grip. Then over time continue working until you are
fmally able to hang in a 90 degree false grip with completely straight
arms.
• Introduction LARS Straps
• Strength Chart
The straps used in the Rings One LARS training are incredibly
• Getting Started producth·e for such a simple design and quite easy to make on your
own:
l) Go to the local hardware store and select approx 30" of a one inch
wide nylon strapping. This should give you more than enough
• Tra~ning Cycles &. Cycle Examples strapping to make a single pair of LARS straps.
• Performing Ring Strength 2) Now measure the circumference of your forearm at it's widest
point and add two inches to that measurement. This will be length of
• Mobility
each of your straps before they are se~n.
3) To have the straps sewn, I have had the most success taking them
• Leverage Assist ed Ri ng Strength to a shoe repair shop, however some tailors also have the necessary
heavy duty sewing machines.
4) Now simply overlap both edges of a single strap by one inch and
have this juncture of the material sev.'!l together using a square shape
and then also stitch several diagonal lines thru the center of the
square.
Your LARS straps are now done. Simply place them on your ring
straps so that both ring straps come up thru the center of the LARS
strap.
- There are plenty of photos and videos of the LARS straps in the
LARS section.
• Introduction How to Measure Ring Strength
• Strength Chart
The International Gymnastics Federation (FIG) recogruzes the
• Getting Started following values for ring strength elements:
• Weekly Worl<out Schedules Example Table ofRin!!' Strength Element Values

No value- ring support, muscle up*
A - back lever, front lever
• Training Cycles & Cycle Examples B - iron cross, press handstand, L-cross, straddle planche
C - planche, inverted cross
• Performing Ring Strength D - maltese
E - victorian
• Mobility
• Bent Arm Ring Strength *Note that the vast maJonty of people who proudly think they
possess ring strength, began and ended their ring strength journey
• Leverage Assisted Ring Strength with the muscle up; which by real GST standards is such a low level,
easy strength element that it is not even worth noting.
The FIG rates Ring strength elements from A to G, with A being the
easiest and G the most difficult. Note that these ratings are for static
holds only; swinging into an element or pressing up into the element
will generally raise the value of the hold one value. However as this
is a pure ring strength course and not a technical gymnastics course,
we will not be addressing any of the S\~cing or kipping ring
strength variations.
• Introduction Handstands and Press Handstands
• Strength Chart
While working on Rings One, it is also an absolute necessity to
• Getting Started continue working on mastering Handstand One (Hl) and Handstand
Two (H2). Mastering basic handstands and press handstands will
• Weekly Workout Schedules have a direct effect on your ability to successfully navigate the next
ring strength course in this series; Rings Two.
• Training Cycles &. Cycle Examples And if there is no Rings Two, there will be no Ring Strength Three,
etc. etc. You get the picture. Make sure that you take care oftoday's
• Performing Ring Strength business today or there will be no tomorrow. At least as far as your
ring strength training is concerned.
• Mobility

• Introduction Preparing for t h e Day' s Training
• Strength Chart
After a general limbering up continue on into the assigned
• Getting Started mobility for that particular ring strength course.
• Weekly Workout Schedules Then proceed into your Foundation FBAS to futher warm up the
joints. At this point in your OST development, be aware that we are
no longer using the Foundation FBAS elements to increase maximal
• Training Cycles &. Cycle Examples strength purposes but rather to warmup, cool down and maintain
joint integrity.
The specifics of this section of the warmup will of course be
• Mobility
predicated upon the level of Foundation you have completed. For
• Bent Arm Ring Strength example, if you have mastered F4 as recommended, I would expect
your FBAS warmup to include 30 HLL (single set), 5 SL Pulls (each
• Leverage Assist ed Ring Strength side), 3 rope climbs (a triple lap, a double lap and a double lap), 10
HBP and 10 SLS on each leg.
After the FBAS section of the warmup you would then proceed into
your FSAS work performing a single set each of 30s Lsit, 30s
straddle L, 30s middle split hold, lOs manna, lOs straddle planche
and 1Os front lever.
If you have properly completed your Foundation traiillilg, this

warmup \Vill only be of moderate intensity and should not feel
especially rigorous. If this is not the case, you have failed to properly
complete Foundations and need to go back and address your
deficiencies.
• Introduction No Shortcuts
• Strength Chart
There are no shortcuts in ring strength. You will need to do the
• Getting Started work. And you will need to do it in the correct order.
• Weekly Workout Schedules You will not be able to go from planche on the floor, to planche on
the paralletes, to a planche on the rings. Ring strength does not work
that way as neither the floor or parallete planche directly address the
• Training Cycles &. Cycle Exa mples brachialis development that you will need to support a planche on
the rings.
Yes, you will indeed need to learn a planche on the floor and a
• Mobility
planche on the pa.ralletes; (hence the pre-requisite of having
• Bent Arm Ring Strength mastered Foundation Two at a minimum and preferably Foundation
Four). However in parallel with having developed these strength
• Leverage Assisted Ring Strength elements, you will also need to follow a specific program focused on
developing the brachialis. That program begins with Rings One.
• Introduction Band lnlocate: R1>iM1
• Strength Chart
Mastery
• Getting Started
You must be able to perform 1Or correctly and with full range
• Weekly Workout Schedules of motion. Do R1 >iM1, R1>iM2, R1>iM3, R1>iM4, R1>iM5,
R1 >iM6, and R1>iM7 as a series during warmup.
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Training Cydes & Cyde Examples
your range of motion does not initially match that of the video.
As you train this over one or more prog ramming blocks, your
body will naturally adapt.
• Mobility Focus Points
• Bent Arm Ring Strength 1) Keep the hands as narrow as possible during the pull.
2) Completely finish the rotation of the arms in the rear.

• Introduction Band Butterfly Pull: R1 >iM2
• Strength Chart
Mastery
• Getting Started
• Bent Arm Ring Strength 1) Note how the hands rotate slightly inward at the top.
2) Do not hunch forward as you pull the band downward.

• Introduction Band Kip Pull: R1 >iM3
• Strength Chart
Mastery
• Getting Started
• Bent Arm Ring Strength 1) Pull the hands straight down to the hips.
2) Keep the elbows completely straight; no bending.

• Introduction Standing Band Circle: R1 >iM4
• Strength Chart
Mastery
• Getting Started
You must be able to perform 10r (5 each direction) correctly
• Weekly Workout Schedules and with full range of motion. Do R1>iM1 , R1>iM2, R1>iM3,
R1 >iM4, R1 >1M5, R1>iM6, and R1>iM7 as a series during
• Mastery & Mastery Templates warmup.
• Training Cycles & Cycle Examples Remember that mobility is not a maximal strength endeavor,
• Performing Ring Strength your range of motion does not initially match that of the video.
As you tra in this over one or more programming blocks, your
• Mobility
Focus Points
1) Note how the athletes shoulders roll to increase ROM.

• Introduction Band Maltese Pull: R1 >iM5
• Strength Chart
Mastery
• Getting Started
• Weekly Workout Schedules of motion. Do R1 >iM1 , R1>iM2, R1>iM3, R1>iM4, R1>iM5,
R1 >iM6, and R1 >iM7 as a series during warmup.
• Training Cycles & Cycle Examples but one of slow and steady progress. Do not be concerned if
• Performing Ring Strength As you train this over one or more programming blocks, your
• Bent Arm Ring Strength 1) With the elbows facing forward , pull the hands forward.
2) There is no need to pull to horizontal; 45 degrees is fine.

• Introduction Band Victorian Pull: R1 >iM6
• Strength Chart
Mastery
• Getting Started
• Bent Arm Ring Strength 1) Begin with the hands slightly below shoulder height.
2) Keeping the elbows straight, pull completely to the rear.

• Introduction Band External Rotation: R1 >iM7
• Strength Chart
Mastery
• Getting Started
• Weekly Workout Schedules of motion. Do R1 >iM1 , R1>iM2, R1>iM3, R1>iM4, R1>iM5,
R1 >iM6, and R1 >iM7 as a series during warmup.
• Training Cycles & Cycle Examples but one of slow and steady progress. Do not be concerned if
• Performing Ring Strength As you train this over one or more programming blocks, your
• Bent Arm Ring Strength 1) Do not allow the elbows to move forward of the shoulders.
2) Maintain a 90 degree angle in the elbows.

• Introduction False Grip Lock Off: R1 >iM8
• Strength Chart
Mastery
• Getting Started
You must be able to perform 10s (each arm) correctly and with
• Weekly Workout Schedules fu ll range of motion after each SARS work set.
• Mastery & Mastery Templates Remember that mobility is not a maximal strength endeavor,
• Training Cycles & Cycle Examples your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Performing Ring Strength body will naturally adapt.
Focus Points
• Mobility
1) It is imperative to always maintain a 90 degree false grip.
• Bent Arm Ring Strength 2) Attempt to place the knuckles directly on the chest.

• IntroductiOn False Grip Bent Arm Hang: rMU/PE1
• Strengt h Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• weekly Workout Schedules 5 sets of 60s.
• Mastery & Mastery Templates Focus Points

1) A false grip should have a 90 degree bend in the wrist.
• Training Cycles & Cycle Examples 2) The hands should pull together in the center of the chest.
• Performing R1ng Strength
• Block 1: For if you are not remotely close to mastery
• Mobility
• Bent Arm Ring Strength Week 1 =3x12s

Week 2 = Sx12s
• Leverage Assisted Ring Strength Week 3 = 3x24s
Week 4 =3x12s ~(_
de_lo
_a_d_!_)_ __
Week =
5 4x24s
Week 6 = 4x36s
Week 7 = Sx36s
Week 8 = Sx18s (deload)
Week 9 =4x48s
Week =
10 4x60s
Week 11 =Sx60s
Week 12 =Sx30s (deload)
• IntroductiOn False Grip Straight Arm Hang: rMU/PE2
• Strength Chart
Mastery
• Getting Started

1) Initially straight arms make the FG quite difficult to hold.
• Training Cycles & Cycle Examples 2) If you lose the false grip, stop & do not count that set.
• Mobility
• Bent Arm Ring Strength Week 1 =

3x6s
Week 2 = Sx6s
Week 4 =
3x6s (delead..!..
) __
Week 5 = 4x12s
Week 6 = 4x18s
Week 7 = Sx18s
Week 8 = Sx9s (delead )
Week 9 =4x24s
Week 10 = 4x30s
Week 11 =Sx30s
Week 12 =Sx15s (delead)
• IntroductiOn False Grip Row: rMU/PE3
• Strengt h Chart
Mastery
• Getting Started
• weekly Workout Schedules 5 sets of Sr.

1) lfJour false grip keeps slipping out, your forearms may
• Training Cycles & Cycle Examples nee time to gradually increase their strength and flexibility.
• Mobility
• Bent Arm Ring Strength Week 1 =3x1r

Week 2 = Sx1r
• Leverage Assisted Ring Strength Week 3 = 3x2r
Week 4 =3x1r ( deload)
Week 5 = 4x2r
Week 6 =4x3r
Week 7 = Sx3r
Week 8 =Sx2r (deload)
Week 9 = 4x4r
Week 10 = 4x5r
Week 11 = SxSr
Week 12 = Sx3r (deload)
• Introduction False Grip Pull-up: rMU/PE4
• Strength Chart
Mastery
• Gettmg Started
• Weekly Workout Schedules 5 sets of Sr.

Focu s Points
1) While in a FG, pull up until the hands touch the chest.
• Tra1mng Cycles & Cycle Examples 2) The elbows must completely straighten between reps.
• Performmg R1ng Strength
• Block 1: For If you are not remotely close to mastery
• Mobility
• Bent Arm Ring Strength Week 1 = 3x 1r

Week 2 = Sx 1r
• Leverage Ass1sted Ring Strength Week 3 = 3x2r
Week 4 = 3x1r (deload )
• Straight Arm Ring Strength • Block 2: If you can do some sets, but not at mastery
Week 5 = 4x2r
Week 6 = 4x3r
Week 7 = Sx3r
Week 8 = 5x2r (deload)
Week 9 = 4x4r
Week 10 =
4x5r
Week 11 = SxSr
• Introduction Standing Muscle Up: rMU/PE5
• Strength Chart
Mastery
• Getttng Started
To move to the next progression. you must be able to perform

Focus Points
1) Do not overly assist with the legs; just barely use them.
• Tra1n1ng Cycles & Cyde Examples 2) It is not necessary to straighten the arms at the top.
• Mobility
• Bent Arm Ring Strength Week 1 = 3x1r

Week 2 =Sx1r
Week 5 = 4x2r
Week 6 = 4x3r
Week 7 = Sx3r
Week 9 = 4x4r
Week 10 = 4x5r
Week 11 = SxSr
• Introduction Assisted Negative MU: rMU/PE6
• Strength Chart
Mastery
• Getttng Started

Focus Points
1) Descend with control; do not simply flop down.
• Tra1n1ng Cycles & Cyde Examples 2) Do not allow the elbows to prematurely drop backward.
• Mobility

Week 2 =Sx1r
Week 5 = 4x2r
Week 6 = 4x3r
Week 7 = Sx3r
Week 8 = Sx2r (delead)
Week 9 = 4x4r
Week 10 = 4x5r
Week 11 = SxSr
• Introduction Negative Muscle Up: rMU/PE7
• Strength Chart
Mastery
• Gettmg Started
• weekly Workout Schedules 5 sets of 5r.

Focus Points
1) Move as slowly as possible through the transition.
• Tralnmg Cycles & Cycle Examples 2) Note how the elbows circle from up, to back, to down.
> MObility

Week 2 = Sx1r
• Leverage ASSISted Rmg Strength Week 3 = 3x2r
Week 5 = 4x2r
Week 6 = 4x3r
Week 7 = Sx3r
Week 8 = Sx2r (de load)
Week 9 = 4x4r
Week 10 = 4x5r
Week 11 = SxSr
• Introduction Strap Ring Plank: R1>LARS1
• Strength Chart
Mastery
• Getttng Started
• Weekly Workout Schedules 5 sets of 60s.

Focus Points
1) This position should feel as though you are pressing the
• Tra1n1ng Cycles & Cyde Examples crease of your elbows strongly forward into the straps.
• Mobility
• Bent Arm Ring Strength Week 1 = 3x12s

Week 2 = Sx 12s
Week 4 = 3x12s ( deload )
Week 5 = 4x24s
Week 6 = 4x36s
Week 7 = Sx36s
Week 8 = Sx18s ( deload)
Week 9 = 4x48s
Week 10 = 4x60s
Week 11 = Sx60s
• Introduction Strap Ring Plank Circle: R1 >LARS2
• Strength Chart
Mastery
• Gettmg Started
• weekly workout Schedules 5 sets of 10r (5 reps each direction).

1) Keep the rings turned out past parallel at all times during
• Tra1n1ng Cycles & Cycle Examples both directions of plank circles.
? Block 1: For If you are not remotely close to mast ery
• Mobility

Week 2 = Sx2r
Week 4 = 3x2r ( delead )
Week =
5 4x4r
Week 6 = 4x6r
Week 7 = Sx6r
Week 8 = Sx3r (delead)
? Block 3: If you need more endurance to achieve mastery
Week 9 = 4x8r
Week 10 = 4x 10r
Week 11 = Sx 10r
Week 12 = SxSr (de load )
• IntroductiOn Strap Fly: R1>LARS3
• Strengt h Chart
Mastery
• Getting Started
• weekly Workout Schedules 5 sets of Sr.

1) Lower until your chest is level with your shoulders.
• Training Cycles & Cycle Examples 2) Only go as low as you can keep your elbows straight.
• Mobility
• Bent Arm Ring Strength Week 1 = 3x1 r

Week 2 = Sx1r
Week 4 = 3x1r ( deload)
y Block 2: If you can do some set s, but not at mastery
Week =
5 4x2r
Week 6 = 4x3r
Week 7 =Sx3r
Week 9 =
4x4r
Week =
10 4x5r
Week 11 =
SxSr
Week =
12 Sx3r (deload)
• Introduction Strap Support Hold: R1>LARS4
• Strength Chart
Mastery
• Getttng Started

Focus Points
1) At a minimum, the rings must be tumed past parallel.
• Tra1n1ng Cycles & Cyde Examples 2) Lean strongly on the straps as you press the elbows fwd .
• Block 1: For if you are not remot ely close t o mast ery
• Mobility

Week 2 =
Sx6s
Week 4 = 3x6s (deload )
• Block 2: If you can do some set s, but not at mastery
Week 5 = 4x12s
Week 6 = 4x18s
Week 7 = Sx18s
Week 8 = Sx9s (deload )
Week 9 = 4x24s
Week 10 = 4x30s
Week 11 = Sx30s
Week 12 = SxlSs ( deload)
• Introduction Strap Support Swings: R1>LARS5
• Strength Chart
Mastery
• Getttng Started
• Weekly Workout Schedules 5 sets of 1Or.

Focus Points
1) Keep tension on the strap by pressing the elbows forwa rd.
• Tra1n1ng Cycles & Cyde Examples 2) There should be daylight between the torso and the arms.
• Mobility

Week 2 =Sx2r
Week 5 = 4x4r
Week 6 = 4x6r
Week 7 = Sx6r
Week 8 =Sx3r (deload )
Week 9 = 4x8r
Week 10 = 4x10r
Week 11 = Sx10r
Week 12 = SxSr (deload)
• Introduction 45 Degree Parallet Support Hold: rSPT/PE1
• Strength Chart
Mastery
• Getttng Started

Focus Points
1) A 45 degree angle is sufficient turnout for this exercise.
• Tra1n1ng Cycles & Cyde Examples 2) The elbows will now be pressing forward unassisted.
• Block 1: For if you are not remot ely close to mastery
• Mobility

Week 2 = Sx 12s
Week 4 = 3x12s ( deload )
Week 5 = 4x24s
Week 6 = 4x36s
Week 7 = Sx36s
Week 9 = 4x48s
Week 10 = 4x60s
Week 11 = Sx60s
• Introduction Rings Plank: rSPT/PE2
• Strength Chart
Mastery
• Getting Started

1) Ring planks are extremely biceps intensive.
• Tra1n1ng Cycles & Cycle Examples
2) The elbows should be pressed completely straight.
• Perform•ng R~ng Strength
• Moblhty
• Bent Arm Ring Strength Week 1 = 3x 12s

Week 2 = Sx 12s
Week 4 =
3x 12s (deload)
• Straight Arm R1ng Strength
Week 5 = 4x24s
Week 6 = 4x36s
Week 7 = Sx36s
Week 8 = Sx 18s (de load)
Week 9 =
4x48s
Week 10 = 4x60s
Week 11 = Sx60s
• Introduction Rings Support Hold: rSPT/SE1
• Strength Chart
Mastery
• Gett1ng Started

1) Press the arms outward until they are clear of your hips.
2) Bend your wrists if necessary to keep forearms off straps.
• Block 1 : For If you are not remotely close to mastery
' MObility

Week 2 = Sx6s
Week 4 = 3x6s (delo_a_
d ),___ _ __
• Stra1ght Arm Ring Strength
Week 5 = 4x12s
Week 6 = 4x 18s
Week 7 = Sx18s
Week 9 = 4x24s
Week 10 = 4 x30s
Week 11 = 5x30s
Week 12 = 5x 15s (deload)
• lntroducbon Rings 1/2 L-sit: rSPT/SE2
• Strength Chart
Mastery
• Getting Started

1) The intent is to perform the 1/2 L-sit without changing your
• Tralntng Cycles & Cycle Examples
basic arm and torso position.
• Mobility

Week 2 = Sx6s
Week 4 = 3x6s ( deload)
• Straight Arm Rmg Strength ~---=~==~------------~,
Week 5 = 4x12s
Week 6 = 4x18s
Week 7 = Sx18s
Week 9 =
4x24s
Week =
10 4x30s
Week 11 = 5x30s
Week 12 =
5x15s (deload )
• lntroducbon Rings Lsit: rSPT/SE3
• Strength Chart
Mastery
• Getting Started

1) The chest is tall with only a slight degree of protraction.
2) Do not bend the elbows or pull the arms into the sides.
• Mobility

Week 2 = Sx6s
Week 4 = 3x6s (deload)
• Straight Arm Rmg Strength
Week 5 = 4x12s
Week =
6 4x18s
Week 7 =Sx18s
Week 9 = 4x24s
Week =
10 4x30s
Week 11 =Sx30s
Rings Straddle-L: rSPT/SE5
• Tra1nmg Cycles & Cyde Examples
• Performmg Ring Strength

Mast ery
• Mobd1ty To move to the next progression. you must be able to perform
5 sets of 30s.
Focus Points
• Leverage AssiSted Rmg Strength
1) To properly balance, the chest will need to lean forward.
• Straight Arm Ring Strength 2) DO NOT allow the legs to rest on the arms or rings.
• colors correspond to strength chart levels

Ring Support Back Lever
Week 1 = 3x6s
rSPT/PEl BL/PEl Week 2 =Sx6s
Week 3 = 3x12s
rSPT/PE2 BL/PE2 Week 4 = 3x6s (deload)
rSPT/SEl BL/PE3 • Block 2: If you can do some sets, but not at mastery
rSPT/SE2 BL/SEl
Week 5 = 4x12s
rSPT/SE3 BL/SE2 Week 6 = 4x18s
Week 7 = Sx18s
[
T Eb P. Sh • Block 3: If you need more endurance to achieve mastery
Week 9 = 4x24s
Week 10 = 4x30s
Week 11 = Sx30s
• Introducbon Swinging Support: rSPT/SE6
• Strength Chart
Mastery
• Gett1ng Started

1) Despite moving, the arms should remain locked in place.
• Tra1ntng Cycles & Cycle Examples
2) Swinging forward and backward is one repetition.
• Block 1: For if you are not remotely close t o mastery
• Mobility

Week 2 = 5x2r
• Leverage Assisted Rmg Strength Week 3 = 3x4r
• Block 2: If you can do some set s, but not at mast ery
Week 5 = 4x4r
Week 6 = 4x6r
Week 7 = Sx6r
Week 9 = 4x8r
Week =
10 4x10r
Week 11 = 5x10r
Week 12 = SxSr (deload)
• Introducbon Support Swing: rSPT/SE7
• Strength Chart
Mastery
• Gett1ng Started

1) The hips need to swing in front of and behind the hands.
• Tra1ntng Cycles & Cycle Examples
2) Daylight should be visible In between the hips and hands.
• Block 1 : For if you are not remotely close to mastery
• Mobility

Week 2 = 5x2r
• Leverage Assisted Rmg Strength Week 3 = 3x4r
Week 5 = 4x4r
Week 6 = 4x6r
Week 7 = 5x6r
~--~----------
Week 9 = 4x8r
Week 10 = 4x10r
Week 11 = 5x10r
Week 12 = SxSr (deload )
• IntroductiOn Assisted German Hang: BUPE1
• Strength Chart
Mastery
• Getting Started

1) Use the feet on the ground to control the intensity.
• Training Cycles & Cycle Examples 2) Allow the knees to bend, but keep the hips open and flat.
• Mobility

Week 2 = Sx6s
Week 4 =3x6s ( deload)
• Straight Arm Ring Strength • Block 2: If you can do some sets, but not at mastery
Week 5 = 4x12s
Week 6 = 4x18s
Week 7 = Sx18s
Week 9 = 4x24s
Week 10 = 4x30s
Week 11 = Sx30s
Week =
12 Sx15s (deload)
• Introduction German Hang: BUPE2
• Strength Chart
Mastery
• Getttng Started

Focus Points
1) Descend completely into complete shoulder extension.
• Tra1n1ng Cycles & Cyde Examples 2) Tum the palms outward so that they point straight back.
• Block 1: For if you are not remot ely close t o mastery
• Mobility

Week 2 = Sx6s
• Block 2: rt you can do some sets, but not at mastery
Week 5 = 4x12s
Week 6 = 4x18s
Week 7 = Sx18s
Week 9 = 4x24s
Week =
10 4x30s
Week 11 = Sx30s
• Introduction German Hang Pull: BUPE3
• Strength Chart
Mastery
• Gett1ng Started
• Weekly Workout Schedules 5 sets of 5r.

1) Descend completely at the bottom of each repetition.
2) Smoothly pull up out of the bottom; no jer1<ing.
' MObility
• Bent Arm Ring Strength Week 1 =

3x1r
Week 2 = Sx1r
Week 5 = 4x2r
Week 6 = 4x3r
Week 7 = Sx3r
Week 8 = Sx2r ( deload)
Week 9 =
4x4r
Week 10 = 4x5r
Week 11 = SxSr
Week =
12 Sx3r ( deload)
• lntroducbon Tuck Back Lever: BUSE1
• Strength Chart
Mastery
• Getting Started
• Weekly Workout Schedules 5 sets of 1Os.

1) Tum the hands outward BEFORE you begin your descent.
2) The hands must remain turned with palm facing back.
• Mobility

Week 2 = Sx2s
• Block 2: If you can do some set s, but not at mastery
Week =
5 4x4s
Week =
6 4x6s
Week 7 = Sx6s
Week 8 =
Sx3s ( deload)
Week 9 =
4x8s
Week =
10 4x10s
Week 11 =
Sx10s
Week 12 = SxSs ( deload)
• Introduction Open Tuck Back Lever: BUSE2
• Strength Chart
Mastery
• Gettmg Started

Focus Points
1) Slightly straddle and slightly pull the knees backward until
• Tra1mng Cycles & Cycle Examples they are just behind the hips.
• Mobility

Week 2 = Sx2s
• Leverage Ass1sted Ring Strength Week 3 = 3x4s
~----~-----------
Week 5 = 4x4s
Week 6 = 4x6s
Week 7 = Sx6s
Week 9 = 4x8s
Week 10 = 4x10s
Week 11 = Sx10s
Week 12 = SxSs (deload)
• Introduction 1/2 Straddle Back Lever: BUSE3
• Strength Chart
Mastery
• Gettmg Started

Focu s Points
1) The knees should be pulled apart with the hips open and
• Tra1mng Cycles & Cycle Examples flat: similar to the bent arm planche your learned in F2.
• Mobility

Week 2 = Sx2s
• Leverage Ass1sted Ring Strength Week 3 = 3x4s
Week 5 = 4x4s
Week 6 = 4x6s
Week 7 = Sx6s
Week 9 = 4x8s
Week 10 = 4x10s
Week 11 = Sx10s
Week 12 = SxSs {deload)
• Introduction 1/2 Back Lever: BU SE4
• Strength Chart
Mastery
• Getting Started

1) Press downward on the rings to produce lift and stability.
• Traln1ng Cycles & Cycle Examples 2) Do not cheat by pressing the arm s into the sides.
• Block 1 : For 1f you are not remotely close to mastery
• Mobility

Week 2 = Sx2s
• Leverage Assisted R1ng Strength Week 3 = 3x4s
Week 4 = 3x2s (delead )
Week 5 = 4x4s
Week 6 = 4x6s
Week 7 = Sx6s
Week 9 = 4 x8s
Week 10 = 4x10s
Week 11 = Sx10s
• Introduction Straddle Back Lever: BUSES
• Strength Chart
Mastery
• Getttng Started

Focus Points
1) Note that rings are still turned outward putting pressure
• Tra1n1ng Cycles & Cyde Examples directly on the brachialis.
• Mobility

Week 2 = Sx2s
Week 5 = 4x4s
Week 6 = 4x6s
Week 7 = Sx6s
Week 9 = 4x8s
Week 10 = 4x10s
Week 11 = Sx10s
• Introduction Back Lever: BUSES
• Strength Chart
Mastery
• Gett1ng Started

1) The body should be completely straight and flat.
2) No sagging , arching or piking ; squeeze glutes and abs.
• Block 1 : For If you are not remotely close to mastery
' MObility

Week 2 = Sx2s
Week 5 = 4x4s
Week 6 = 4x6s
Week 7 = Sx6s
Week 9 = 4x8s
Week 10 = 4x10s
Week 11 =Sx10s
Week 12 =SxSs ( deload)

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Sommer Christopher. - Mastering Gymnastic Strength Training. Rings One PDF

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• Introduction GB Course Stru ctures

• Leverage Assisted Ring Strength

• Straight Arm Ring Strength

• Straight Arm Ri ng Strength

In the short term it might be a little frustratin~ and humbling, but in

• Leverage Assisted Ring Strength

• Straight Arm Ring Strength

• Strength Chart GymnasticBodies

r$PT r$PTISE3 rSPTISE7

• Mobility BL B U SE2 BUSES

• Bent Arm Ring Strength

• Leverage Assist ed Ring Strength

• Straight Arm Ring Strength

• Getting Started Foundation I

• Leverage Assist ed Ri ng Strength Foundation 4

*It is possible to begin training Rl

prerequisites = F4, HI, H2, Rl

• Bent Arm Ring Strength

• Leverage Assisted Ring Strength

• Straight Arm Ring Strength

• Bent Arm Ring Strength Rl = Ring Strength One

• Leverage Assist ed Ring Strength

• Straight Arm Ring Strength

MonfWed!Fri: Rl (warmup & cool do\vn with Foundation strength

*Key: Rl = Rings One; Hl =Handstand One; H2 =Handstand Two

Wed- Hl & H2, play with Rl

• Getting Started 4 Day Schedule Options

• Weekly Worl<out Schedules Option 1:

• Straight Arm Ri ng Strength

• Leverage Assisted Ring Strength

• Straight Arm Ring Strength

• Getting Started 5r Mastery

• Mastery &. Mastery Templates Week 1 = 3x1r

• Mobility • Block 2: If you can do some sets, but not at mastery

• Leverage Assisted Ring Strength

• Block 3: If you need more endurance to achieve mastery

~ Block 1: For if you are not remotely close to mastery

• Block 3: If you need more endurance to achieve mastery

Block 1: For if you are not remotely close to mastery

• Block 3: If you need more endurance to achieve mastery

~ Block 1: For if you are not remotely close to mastery

• Block 3: If you need more endurance to achieve mastery

• Getting St arted FOUNDATION FOUR MASTERED

FOUNDATION FOUR MASTERED

Monday Tuesday Wednesday Thursday Friday

rMUIPE1 (4x24s) rMU/PE1 (4x24s)

FOUNDATION FOUR MASTERED

Monday Tuesday Wednesday Thursday Friday

rMU/PE1 (4x43s) rMU/PE1 (4x43s)

BLIPEI (3x6s) BL/PEI (3x6s)

• Leverage Assist ed Ri ng Strength rMUIPEI (3x24s) rMU/PEI (3x24s)

FOUNDATION FOUR MASTERED

Monday Tuesday Wednesday Thursday Friday

rMUIPEI (4x24s) rMU/PEI (4x24s)

BLIPEI (4xl2s) BL/PEI (4xl2s)

BLIPEI (4xl3s) BLIPEt (4x13s)

BL/PEI (5x16s) BLIPEI (5xl3s)

FOUNDATION FOUR MASTERED

Monday Tuesday Wednesday Thursday Friday