rings routine

hi, i have this ring routine:

http://img29.imageshack.us/f/ringsbw.jpg/

is it good enouge to get 16.700 if it executed perfectly ?

like

A jury 7.300

B jury 9.400

is there something missing in it?

should it be longer?

what should i add/change?

how much points can i get on it (by the newest code of point), if it executed perfectly ?

right now i'm training on it like this:

Practice individual skills in this order:

• slow inlocate to kip

• swings

• support

• L-sit

• inverted hang

• front/back lever

• iron cross

• L-cross

• planche

• shoulderstand

• handstand

• forward/backward giants

• maltese cross

• nakayama

• inverted cross

• johnasson

• back salto stretched dismount

• double back salto tucked dismount

• double back salto stretched dismount

• azarian

Flexibility: shoulder, hamstring flexibility by sitting and reaching with the hands to the feet and head to the knees

Then start practicing each step and transition of the routine:

• slow inlocate to kip to maltese

• press from maltese to inverted cross

• inverted cross to johnasson

• johnasson to piked honma

• piked honma to maltese

• from maltese press to planche

• from planche , nakayama to iron-cross

• from iron-cross, azarian to L-cross

• L-cross to inverted hang

• from inverted hang kip to inverted cross

• from inverted cross, back giant to handstand

• from handstand double back salto stretched dismount , stick

Then start to put more and more steps together in order to build stamina and endurance,

while trying to get the angle of the skills more and more accurate and clean

and stick the landing

Then practice the whole routine, each other day:

day 1 - practice, eat & sleep well

day 2 - rest & stretch , eat too

Practice till perfect, then change or add skills as needed

maybe compete if my age less than 35

does anyone know the answers to thr questions above?

do you have a suggestion about the training?

thanks

What is your current strength and skill level?

Yours in Fitness,

Coach Sommer

i can hold an iron-cross for 5-6 seconds at a time,

with the angle being almost 90 degree, i'd say i'm maybe missing 5-15 degrees,

but with legs bent like in the advanced tuck planche position, i can do it completley accurate for 4 seconds

the same for L-cross

i can hold advanced tuck planche position for 10-12,

my problem with this is more balance then strength

i can hold a maltese , with legs bent like in advanced tuck planche position,

for 4-5 seconds , maybe i need to lean 10 degrees more into it,

with legs straight i can hold it for 1-2 second, but need to lean 15-20 degrees more into it

i can hold front lever & back lever for 20-30 seconds

i can do support , L-sit , and reverse hang,

perfectly,

the swinging and then holding support while the rings are moving ,greatly helped that

i can do swings pretty good, though i can't do giants yet,

i'm holding myself back here,

because i'm afraid i will not be able to handle the shock on the fall from the handstand when i reach the bottom of the movement

inlocate/dislocate i can do easly,

though i'm have trouble with the slow inlocate to kip,

i can do it once or twice, but it tires me because of the shoulder flexibility needed for it,

if i kick my legs back into the kip , i can do that easly, but then it's not slow

but i can do honma & jonnason pretty well,

though i need to work more on my hamstring flexibility

i do the chechi too

shoulderstand , i can hold for 10-20 seconds,

handstand, i can hold for 5,here my problem is mainly the balance

but i can press into it easely

muscle ups & archer dips , i do a lot

dismount, usulally flyaway, sometimes with half/full twist

i can't seem to pass the barrier of one salto,

it's like i do one , and then i freeze, instead of continueing the movement

i was training for a year, and i stopped for a year because of work,

but now i'm getting back into it

by the way,

i'm 23 years old,

heigth 1.55 meter

weight 42.6 kilogram

BMI 17.731 (i want to gain 4-8 kilogram of muscle mass on the upper body)

BMR 1,285

RMR 1,542

fat 10% or less

i'll post pictures, so that you could get a better idea

but i have 12-18 years to practice it,

it's not to get an olimpic gold,

but i do intend to compete on my country, maybe europe maximum,

but i'll see how it goes, maybe i'll will

right now i am highly motivated, though i'm sure it won't be easy to keep it that way

but i still want to follow through the training

A video review of your current skills would be quite helpful in determining what is needed for your training.

Yours in Fitness,

Coach Sommer

i have some pictures here:

where i practice holding crosses for stamina/endurance,

for 30-60 seconds at a time,

by using the cable as a pulley,

i also do it to get a feel of the angle of the crosses,

and what it's should be like

currently i don't have videos,

right now i'm practicing on the rings at home, which i can't swing on,

so it's only for the strength moves,

but i'm returning this-next month to the sport-center

which have a Gymnova ringframe of the competition (Ref. 3700/3770),

which i used to train on before 2 years,

right now i'm trying to get back in shape,

in order to return to there

but when i'll return to there , after i'll train for awhile,

and get used again to those rings and swinging , i'll post a video

i'm also waiting for my samsung galaxy s II,

to arrive, which can record video in full hd

so i'll post a video , as soon as i can ,

but it will take a month or two

but what are your thoughts so far?

by the way, what do you think about taking supplements in order to gain mass?

i'm considering to take: Optimum Nutrition - Platinum Hydro Builder,

to help me gain 4-7 kg of muscle more quickly,

http://www.gnc.com/product/index.jsp?productId=11300862

look in the description & supplement facts,

just don't mind the price ,because i'm getting it at a lot lower price

so, what do you think?

thanks

I think you might want to know that a kip maltese isn't a skill anymore. It's broken into 2 parts and just counted as a kip and then a maltese. The same with the homna maltese.

While I can't really comment on your training or gymnastics scoring, I can tell you that supplements are not the mass-building miracle that people make them out to be. What you posted seems to be nothing more than an expensive version of protein powder with some fat burner in it.

You should definitely be consuming a certain amount of protein per day, based on your level of exercise and weight (the rule of thumb is 1-2g of protein per pound of bodyweight per day). If you can't get that much protein from your regular diet, then you should supplement that with a simple, natural protein powder.

Proper diet and a good exercise program is the key to building muscle, not expensive, hyped-up supplements. 4-7 kg of pure muscle can take up to 2 years to build, and unless you're on drugs or you have some crazy genetic advantage, there is no real way to speed that up - your body can only build muscle tissue so fast!

thanks !

If you are looking to bulk up, the secret is in the calories.

If you are just looking into recovering from your workouts, the secret is amino acids, BCAA's which are derived from protein. Some whey or milk or egg protein should suffice. Or eating a very amount of meat or whatever to hit your protein requirements.

You'll also need some carbs in there for recovery besides fat because your body can not live without fat.