Started by Shia, July 14, 2013 · 7 Replies · 3,994 Views
I have recently ordered gymnast rings (have never used before) and was thinking how to make a good ring routine for upper body I can do 2x a week (will be hitting legs twice too)
FYI I cant afford F1 (im a jobless student atm and am left with very little money after food)
Muscle-Up from hang, (forward MU), L-sit, shoulderstand, climb to HS, hold for 10, lower to shoulderstand, back to L-sit, (forward roll MU), backward roll to basket, german hang, pull to basket, lower to FL, basket, BL (repeat if so desired 3x each lever).
This should give you an idea. You can throw in some dips if you want as well.
You can search the forums for the Killroy template. If you have never worked out on rings before I would advise you to start out with the basics:
Ring Rows: build up endurance on these
RTO Pushups: same as rows
Pull-ups: pull high and explosively
Dips
Then you can add in Levers, L-Seats etc.
Have you made all of the prerequisites in the prerequisites thread. Those should be mastered before beginning anything else. If you want to do what Blairbob suggested, you better be able to hold each of those positions on their own, and have some decent grip strength to boot.
If you want to do some other stuff, Body Levers are great. So are HLL and Arch-Ups. You can follow a BTGB template from information available for free here. Make sure you don't build overtrain what may be unconditioned connective tissues
Good luck! 
Blairbob said:Muscle-Up from hang, (forward MU), L-sit, shoulderstand, climb to HS, hold for 10, lower to shoulderstand, back to L-sit, (forward roll MU), backward roll to basket, german hang, pull to basket, lower to FL, basket, BL (repeat if so desired 3x each lever).
This should give you an idea. You can throw in some dips if you want as well.
This is good, do you have examples or the following
backward roll to basket
Pull to Basket
Lower to FL
Basket BL
Backward roll to basket is in the L5 routine (at least last quadrennium's routine from 2008-2012)
Basket BL should be in a youtube video. Simply press out from basket.
Lower to FL, again as easy as it sounds.
It's all on youtube man.
So I should be searching for L5 Ring Routines? Because the names of the moves arent coming up.
Start with this https://www.gymnasticbodies.com/forum/topic/3750-prerequisites/page-8#entry93540
Then this https://www.gymnasticbodies.com/forum/topic/1532-killroy-70-beginner-template/?p=11712
You should keep the prerequisites as a warmup before each workout.
I would also recommend some mobility work. http://phraktured.net/starting-stretching.html is a great starting point. If you want the higher level gymnastics strength skills, flexibility is of equal or greater importance than strength alone.
Wrist preparation is also very important. Scale this down:
One other thing I would include is handstand wall runs and/or handstand balance practice.
This should pretty much cover everything, or at least give you the best starting point I can think of.