Mauro Aquilini Posted September 10, 2009 Share Posted September 10, 2009 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? Link to comment Share on other sites More sharing options...
braindx Posted September 11, 2009 Share Posted September 11, 2009 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. Link to comment Share on other sites More sharing options...
heinrich Posted September 11, 2009 Share Posted September 11, 2009 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. Link to comment Share on other sites More sharing options...
heinrich Posted September 11, 2009 Share Posted September 11, 2009 With your iron cross it could look something like this: Link to comment Share on other sites More sharing options...
Gregor Posted September 11, 2009 Share Posted September 11, 2009 Start building more difficult variations of iron cross! Link to comment Share on other sites More sharing options...
Razz Posted September 11, 2009 Share Posted September 11, 2009 Butterfly cross :twisted: Link to comment Share on other sites More sharing options...
Gregor Posted September 11, 2009 Share Posted September 11, 2009 Butterfly cross :twisted:HAHAHA In my opinion the most difficult cross. Link to comment Share on other sites More sharing options...
Mauro Aquilini Posted September 11, 2009 Author Share Posted September 11, 2009 Start building more difficult variations of iron cross!sets and reps and how many times per week? Link to comment Share on other sites More sharing options...
Gregor Posted September 11, 2009 Share Posted September 11, 2009 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 Link to comment Share on other sites More sharing options...
Seiji Posted November 24, 2009 Share Posted November 24, 2009 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. Link to comment Share on other sites More sharing options...
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