April 2008 Archives
Ring strength is the maximal strength training of gymnastics. As such, it's correct development is critical to the attainment of overall gymnastics strength goals. It's development is also an ongoing process; Basic Ring Strength 2 is the next step in that process.
A video demonstration of Basic Ring Strength 2 is available here. Please reduce the size of the video for the greatest clarity.
An essay detailing this ring strength series is available under "Basic Ring Strength 2" in the ring strength forum.
Gymnastics conditioning requires strength that is multi-dimensional and can be applied to maintain shape or generate power as the body moves, rotates or changes its orientation in space. Yewkis are a multi-plane pulling movement which simultaneously incorporates a pull-up, a bodyweight row and a front lever.
A video demonstration of Yewkis is available here. Please reduce the size of the picture for the greatest clarity.
An introductory essay detailing progressions and performance guidelines for Yewkis is available in the Basic Strength forum.
For those few who persevere through the developmental process, the manna provides an impressive overall return on the effort invested; developing a high degree of both static strength and active flexibility simultaneously, as well as substantial core strength.
A video demonstration of a manna is available here. Please reduce the size of the picture for the greatest clarity.
An introductory essay on progressively building a manna for yourself is available under "Manna - An Advanced Static Strength Element" in the Basic Strength forum.
Adding a straight arm multi-plane pulling variation to normal static hold work can usually significantly accelerate strength gains. 360 Pulls are an excellent example of this phenomenon.
A video demonstration of 360 Pulls is available here. Please reduce the size of the picture for the greatest clarity.
An essay reviewing performance details is available under "360 Pulls" in the Basic Strength forum.
Bulgarian dips on the Xtreme Rings are an unusual dip variation that I find quite beneficial for my athletes. They may be worked separately for beginners or in combination with iron cross work for more advanced athletes.
An article detailing their performance is available in the Ring Strength forum under "Bulgarian Ring Dips".
A video demonstration of Bulgarian dips is available here.
