Training Program for ring.

Hi,

Im not gymnast, but fitness enthusiast.

I can do iron cross, straddle planche on ring, front and back lever, slow and smooth muscle up, muscle up with 20 lb west, one arm chin up etc.

I need a sample training schedule for Gymnastic Strength Training™.

I'm an hardgainer, 1,72 x 68 kg.

Anybody can help me?

If you can work yourself up to those moves without much training structure you probably don't need our help.

Start working maltese/inverted/full planche/victorian/etc.

You could throw all those moves together into a Ring Strength Series like Coaches Basic Ring Strength 1, 2 and 3. Reread the related threads in this forum. There should be hints on frequency etc.

With your iron cross it could look something like this:

Start building more difficult variations of iron cross!

Butterfly cross :twisted:

Razz said:

Butterfly cross :twisted:

HAHAHA

In my opinion the most difficult cross.

Gregor said:

Start building more difficult variations of iron cross!

sets and reps and how many times per week?

mauro81 said:

Gregor said:

Start building more difficult variations of iron cross!

sets and reps and how many times per week?

At first you won't do any sets and reps, but just one max rep few times

I'd also like to add in here... Usually 3 times a week is good. Sometimes four depending on what you're doing, diet, supplements, whatever.