Beginner question

[Baldux]

Hi, this is my first post on this forum.

I have 22 years, and started gymnastic 1 year ago. I do only Ring, and some floor exercise (very simple).

Before start Gymnastic i did weight for 2 years. I'm 175cm, and my weight is 72Kg, but manage to lose 2Kg. My maximal was 115Kg on bench press, 165kg for deadlift and 165kg for squat.

Since september i workout 4 times a week 2 hours, and 30-40 minutes everyday (except sunday) at home, doing conditioning.

For conditioning i alternate day doing push variation (like tuck push up and isometric work like advanced tuck planche), and day working on core.

Finished these 30-40 i do 10 minutes of shoulder stretch and slow inlocate/dislocate with a bar.

At Gym i do 20-25 minutes of prehab, 10 minutes of stretching, 30 minutes of conditioning and like 1 hour of tecnique, on parallettes, ring or floor.

Exercise are taken from Building The Gymnastic Body plus some other variation.

Do you think that this is a good setup? Is too much time for a beginner?

In one year what do you think a beginner can learn on rings?

I think:

-Support, l-sit, straddle l-sit, (maybe v-sit)

-kip to support, kip to l-sit, muscle-up, (maybe muscle up to back lever)

-360 pull straight body, back lever, (maybe front lever), (maybe straddle planche if hard working)

-shoulderstand, handstand, support to handstand with bent arm

-swing, inlocate, dislocate, swing back to support (uprise backward to support), front swing to support (uprise foward to support)

-If flexible, slow inlocate/dislocate

-back or foward salto, to finish the exercise.

It's possible to do that think in 1 year? It's too much or too low?

Sorry for bad English, I'm Italian

[Larry Roseman]

Welcome! If you're still here

It's probably ambitions for 1 year, however you are strong to begin with so it may be possible

barring injury.

You can certainly start doing them all at the progression level that you are capable of.

Perhaps adding difficulty on a few of the movements at a time will be more productive, then maintain those

as you start working on the new movements.

Hope this helps!

FIN

[Baldux]

Thanks for the advice.

I started since september, and I'm working as I wrote in the first post.

These are the skills that I can do

Support, l-sit, kip to support, muscle-up, back lever, shoulderstand, swing, back salto (straight body)

These are the skills that I'm working on (from best to worst )

360 pull (straight body except from german hang to inverted hang)

support to handstand with bent arm

slow dislocate

straddle l-sit

front lever (I can do advanced tuck front lever)

kip to l-sit

Iron cross (I can do better in L-sit iron cross than straight iron cross)

Do You think that i must work other skill on rings, or I'm working good?

[Larry Roseman]

You have made an excellent start and can do some difficult moves.

I think I had better defer to someone more advanced to answer where you should go.

There are a few ring strength series that you might find enjoyable.

Another option is to work on the WODs which overall will give you a strong background.

You could select samples from here ...(will update)

It would probably help to see a video of what you do, if possible, to see if there are any weaknesses

that should be worked on before advancing further.

[Baldux]

Thanks, last week I read Building the gymnastic body, and I've taken some conditioning exercises from it. I do lot of conditioning, as Coach Sommer says in his book, I do 2-3 set 3-5 reps, alternating push and pull esercise between them.

I work a lot on the ring dream machine, like Gregor here viewtopic.php?f=14&t=2456

plus victorian (to develop back strenght for front lever).

I haven't wrote that I'm working on planche on floor and parallettes, I do advanced tuck, and now tryin' to do straddle handstand to straddle planche.

At home I work 3 exercise of 4-5 set. Every exercise is structured as this: planche isometric (like advanced tuck planche) for 7-8"x2, rest 40", 3-5 reps of tuck planche push up, rest 60".

In november I'll do my first competition, my coach say me that I need to do 2-3 B moves, 1-2 C and the other A. He says that I must learn Kip cross

[igalk474]

great start! ,

these are probably the hard part of those skills:

swing, inlocate, dislocate, swing back to support (uprise backward to support), front swing to support (uprise foward to support)

might be harder to achieve fast, not because of strength, but because they can be very technical

also with noticing head position and the legs, they should be together, not bent, straight and pointed all the time

shoulder flexibility is really important ,

for swings and swings skills, slow inlocate and injury prevention

flexibility in the legs,

for doing kip

locking the arms,

feeling when it's locked and straight might be difficult at first

especially in handstand , so getting a feel for it

on forward salto ,

you do not see the landing mat while doing it

and the dismount is a little different, also momentum

balance and leaning correctly,

on handstand and planche,

might be difficult to get into the exact point when you are totally balanced and leaning at the right angle

breathing correctly when doing holds and swings

great warm up, diet and sleep

can take your ability to get results to a totally different level,

it can have a lot of effect on your performance

when doing straight arms strength hold,

make sure to have the muscle for it first,

you sould be able to hold it with bent arms first,

before you lock the elbow, and then after some

progressive joint and elbow preparation,

lock the elbow,

this way, it can prevent hyperextending the elbows,

and you are not depending on the bones and joints,

but the muscles will do most of the work

skills you want to invest in more time:

support should be totally straight and solid

kip should be done with straight arms

legs touching/almost touching the head,

legs straight and pointed together all the way,

should be fast and powerful,

the angle of the kick is important,

the range of the kick from the head till it straight should be almost 180 degrees,

don't do half a kick, do the whole range,

timing is critical,

you should ascend before the kick ends,

so that it brings you up, and end in a totally straight and locked support

great swing is really important.

also for future skills, such as inlocate and dislocate...

handstand,

with straight arms and body,

locked arms

dismount,

timing and position when leaving the hands , also the kick,

you should feel on the dismount that it gets you higher,

and you do the salto on the ascent, making sure you stick the landing

another great tool for improvement is a camera,

especially if it's full hd, and can shot videos in slow motion,

this way you can see at the same minute what are you errors,

and then you can immediately work to fix them,

also you can compare at home the video with other videos that do the skills correctly , frame by frame,

take notes for the next training, and work on it

this is a really great tool

a lot can be done in a year,

when you have a lot of motivation, clarity and focus in your goals, and you do the work that needs to be done to achieve it

you can see some of the videos in my signature, and what i have done in a year

especially this one:

KQyV6itfqv8

i think it will be best if you shot video of yourself doing the skills you can do,

and we will tell you how to improve it

wish you best of luck and great success!