Too early to add XR to workout?

Hi--

First post on GB. Thanks for being here.

I've been following the prerequisites list from slizzardman that Anthony King quoted in his "Getting Started Correctly" post that is a sticky in the "Getting Started" section of the forums.

Specifically, I've been doing plank, reverse plank, hollow hold, arch hold, PB straight-arm support, and chin up-grip deadhang. It's been two or three weeks and I've gotten to where I can hold 60 seconds in each. Sometimes I do 3 x 30 sec instead.

I wanted to add something, so I added PB L-sit tuck yesterday and managed to hold it 60 sec. Btw, when I say PB, I mean dip station.

My questions:

(1) Is this a good program so far. I guess that I should start adding scaled WOD, but I really want to keep building a foundation for now. I'll post a video in Digital Coaching, as slizzdardman asked in the text that was quoted, when I get one.

(2) I'm a little excited by the thought of using the Xtreme Rings for the first time and want to know if it is too early. For instance, could I now add XR L-sit tucked rather than doing them at the dip station?

Thanks.

I would suggest trying to build up your xr support before you try any l sit work.

Umm. No. L-sit is not that big of a deal. There are plenty of beginning youth gymnasts in developmental competitive programs who are working L-sits and cannot hold a momentary ring support or even train it yet.

You could probably be doing more volume of the prerequisite FSPs and beginning FBEs but you can do whatever fits your bill as far as I'm concerned.

Bdk1786 said:

I would suggest trying to build up your xr support before you try any l sit work. But try it out. If you can execute it properly, have at it.

I agree. Coming from experience, getting a proper support on the rings is much more beneficial before you begin any XR l-sit work.

I spent about three weeks developing a proper 60 second XR support. That is, not hugging your arms to your lats, rings turned out, and no instability/shaking. After that, I've progressed to the XR tucked l-sit with no problem maintaining proper form. So if you work on support first, you'll be better off.

In my opinion, it's never too early to starting getting used to the rings.

could I now add XR L-sit tucked rather than doing them at the dip station

Focus on the ring support with ringturnout. If you can do that, then you can worry about the L-sit on rings.

It's not actually that dangerous to try, but it is kind of pointless if the rings are turned in and the arms are bent. Try it for fun, but if you actually want to get anywhere as far as ring work goes, you need to learn how to hold a support with RTO.

What do you mean rings turned out. Where can I find a picture of a proper ring support hold.

kazeboom said:

... What do you mean rings turned out. Where can I find a picture of a proper ring support hold ...

A proper ring support photo, as well as the correct performance criteria, is provided in the BtGB section on dips.

Yours in Fitness,

Coach Sommer

Thanks to everyone. I"m honored to have Coach suggest a photo in this thread.

So, I tried XR straight-arm support and in the 30s that I managed, I learned the meaning of the phrase "inherent instability of rings". Also, I held in a "turn-in" position. Thank you all for stating that RTO is the proper form.

As I'm still integrating all the information here and in BtGB, it was only after I posted my question that I realized that at this point simply increasing my reps of slizzardman's list from 1x60s to 3- to 5-x60s will do. And, I'm adding XR straight-arm support--with proper RTO--to the workout so I can continue the experience the joy of the inherent instability of rings.

Thanks, again, to all.

Mark

Regarding proper RTO--would Coach be referring to the picture on page 74 and the first and last positions of the sequence at the bottom of page 75? In all these cases, the rings seem to be in a position where they are coming plumb out from the body. And, it appears that the left arm rotated counter-clockwise while the right arm rotated clockwise to achieve this turn-out. Is this correct? Thanks,

Mark