Swings and dismounts into pit: 30 minutes
Dislocates: 10 minutes
Swing, backwards roll to support: 5 attempts
Jump to spotted maltese: 5x1
Inverted cross presses (harness with weight vest): 5x1
Cross pullouts (harness with weight vest): 5x3
As many attempts as needed to hold each of the following on rings for a total of 60 seconds:
~Handstand hold
~Tuck planche or frog stand
~Tuck front lever hold
~L-sit
~Handstand hold
Short group conditioning workout.
Thanks for ideas for the holds in this workout go to http://www.gymnasticbodies.com/articles1.html
Ex post comments: Did not make it to any of the holds due to time constraints.
Thursday, September 11, 2008
Wednesday, September 10, 2008
Wednesday 080910: Ring Strength, MetCon
L-Sit (5sec. hold): 5x1
Hang, inverted hang, spotted back lever, inverted hang: 5x2
Hang, inverted hang, spotted front lever, inverted hang: 5x2
Handstand pushups: 5x1
Dumbbell rows, alternating arms: 10-10-10-10-10-10 (rehab for winging scapula)
Maltese dumbbell press: 4-4-4-4
For Time
9-6-3 of:
Power clean (135lbs.)
Parallel bar pushup
Hang, inverted hang, spotted back lever, inverted hang: 5x2
Hang, inverted hang, spotted front lever, inverted hang: 5x2
Handstand pushups: 5x1
Dumbbell rows, alternating arms: 10-10-10-10-10-10 (rehab for winging scapula)
Maltese dumbbell press: 4-4-4-4
For Time
9-6-3 of:
Power clean (135lbs.)
Parallel bar pushup
Tuesday, September 9, 2008
Tuesday 080909: Rings Technique, Rings Strength
Swings and dismounts into pit: 30-40 minutes
Dislocate on low rings: 7x1
Cross pullouts with elastic band: 3-3-3-3-3
L-sit, press to handstand, inverted cross, press to handstand: 7x1
Front lever pullups: 5x2
Maltese presses on springboards: 5x2
30sec. handstand hold on rings: 3x1
Ex ante comments: Well rested, well fed, and given time to recover from last week's sessions, I am looking forward to a solid training session tonight. Plus I've got a steak ready to grill up when I get home.
Ex post comments: The workout went very well. Had to switch the dislocates and the cross pullouts as a matter of sharing equipment, but was able to to the cross pullouts with a spotter instead of the band. The front lever pullups were also done with a spotter.
Dismounts overall went well, with the exception of the time my left hand slipped off the ring on the way up for a flyaway. No harm was done, but suffice it to say that one-armed dismounts are not a good idea.
Handstands are going to need a lot more work, as the right shoulder is still somewhat unstable, likely a result of the winging scapula not being 100% healed.
Oh, and the steak, served with green beans, nuts, and a huge serving of milk, was delicious.
Dislocate on low rings: 7x1
Cross pullouts with elastic band: 3-3-3-3-3
L-sit, press to handstand, inverted cross, press to handstand: 7x1
Front lever pullups: 5x2
Maltese presses on springboards: 5x2
30sec. handstand hold on rings: 3x1
Ex ante comments: Well rested, well fed, and given time to recover from last week's sessions, I am looking forward to a solid training session tonight. Plus I've got a steak ready to grill up when I get home.
Ex post comments: The workout went very well. Had to switch the dislocates and the cross pullouts as a matter of sharing equipment, but was able to to the cross pullouts with a spotter instead of the band. The front lever pullups were also done with a spotter.
Dismounts overall went well, with the exception of the time my left hand slipped off the ring on the way up for a flyaway. No harm was done, but suffice it to say that one-armed dismounts are not a good idea.
Handstands are going to need a lot more work, as the right shoulder is still somewhat unstable, likely a result of the winging scapula not being 100% healed.
Oh, and the steak, served with green beans, nuts, and a huge serving of milk, was delicious.
Sunday, September 7, 2008
Monday 080908: Rest
Today's a rest day. The heat is not off though; a day of hard training or a day resting brings us 24 hours closer to competition. Recovery needs to be taken seriously; additionally, rest day means gym time which means more stretch time.
I'm going to be asking for some feedback on this post on a few forums so, before going into the plans for the next week, I'll give just a little run-down of how things have gone so far.
This past week was the first one at full scale. I'm sore but nothing unexpected. I've been drinking about 1/3 to 1/2 of a gallon of milk a day, eating lots of meat, fruits and vegetables, as well as olive oil, nuts, and avocados.
Below is my plan for the next three days which will wrap up my second strength week (weeks start on Saturdays and are 2 on 1 off 3 on 1 off). I'm generally trying to follow the philosophy at Performance Menu/Catalyst Athletics regarding doing a high volume of exercises to strengthen the body to begin to perform these movements when connected together (more on that, infra).
Tuesday, the workout will be at a gymnastics facility, and I can plan on having approximately 1:45 to complete the following:
~30 minutes of swings and dismounts into pit
~Cross pullouts with elastic band support: 3-3-3-3-3
~L-sit, press to handstand, inverted cross, press back to handstand with counterweighted harness rig (effectively halves user's bodyweight): 7x1
~Spotted 30sec. handstand hold on rings: 3x1
Wednesday, the workout will be at a local gym (Rocky Top Rec. Center in Charlottesville). There is a set of rings with long straps, and places to mount lower rings. The owner has asked that only non-technical, strength-based moves be practiced there. Any major swinging or handstand elements are out. Here's the plan:
~On low rings, L-sit (5 sec. hold): 5x1
~Hang, inverted hang, spotted back lever, inverted hang: 5x2
~Bulgarian dips: 3x8
~Hang, inverted hang, spotted front lever, inverted hang: 5x2
~Dumbbell rows (rehab program for winging scapula): 3x10
~Maltese postition dumbbell presses: 4-4-4-4
~Short metcon (under 10 minutes)
Thursday, the workout moves back to the gymnastics gym:
~30 minutes of swings and dismounts into pit (again)
~Dislocates practice drill: 15x1
~Backwards roll to support: 5x1
~Muscle-up to L-sit: 4x3
~Spotted jump-to-maltese hold: 5x1
~Maltese to iron cross with counterweight harness: 5x1
~Short metcon (under 10 minutes)
Friday is a rest day. One of the weekend days, I'm going to try to get on rings but facilities may be extremely limited (travelling to Philadelphia); the other day I'll be doing deadlifts or other heavy weight training, most likely a 1-1-1-1-1-1-1.
***
The other aspect to this training to which I am soliciting feedback is the macro plan. As is described at the very bottom of the page, I've been inspired by the Performance Menu / Catalyst Athletics program of a 4 week strength and then 4 week Bulgarian style training program, and am attempting to adapt this to my training.
The way that works is that the first and third 4 weeks are focused mainly on developing raw strength, getting the body used to the many positions and holds that will be required by my final competition rings routine. I'll be doing a lot of volume with crosses, presses, and levers. I'll also be specifically working on some of the more difficult connecting moves. I'll be working on swings and dismounts as well, generally 30-40 minutes per day when in the gym.
In the second and forth 4 weeks, I'll be doing considerably less volume in terms of raw strength, but will be doing a lot more of the "putting it all together" work. During these weeks, Here, I will put the competition routine together and go through it with a spotter a few times per practice session with a long rest period between efforts. When not working with a spotter, or when at a gym restrictive of certain elements, I'll be putting together routines with allowed moves which are approximately the same length as the competition routine. Because these workouts will be shorter, I'll be also able to focus more on working technique moves, spending even more time developing my swing, dismount, and other technical parts of the routine.
***
So, that's the plan in general. I would very, very much appreciate any sort of feedback on this concept, either from the micro or macro side.
My main question in terms of the macro programming is whether a 4 week/4 week schedule would be best, or if changes to that might be better. For example, starting with 4/2 right now to build strength, then do 4/3, 4/4, 3/4, 2/4 as competition approaches (plan on February or March 2009) and time becomes better used perfecting elements rather than building them. I realize that we're probably into theoretical/experimental ground here, but even some discussion and dialogue would be extremely helpful.
I'm going to be asking for some feedback on this post on a few forums so, before going into the plans for the next week, I'll give just a little run-down of how things have gone so far.
This past week was the first one at full scale. I'm sore but nothing unexpected. I've been drinking about 1/3 to 1/2 of a gallon of milk a day, eating lots of meat, fruits and vegetables, as well as olive oil, nuts, and avocados.
Below is my plan for the next three days which will wrap up my second strength week (weeks start on Saturdays and are 2 on 1 off 3 on 1 off). I'm generally trying to follow the philosophy at Performance Menu/Catalyst Athletics regarding doing a high volume of exercises to strengthen the body to begin to perform these movements when connected together (more on that, infra).
Tuesday, the workout will be at a gymnastics facility, and I can plan on having approximately 1:45 to complete the following:
~30 minutes of swings and dismounts into pit
~Cross pullouts with elastic band support: 3-3-3-3-3
~L-sit, press to handstand, inverted cross, press back to handstand with counterweighted harness rig (effectively halves user's bodyweight): 7x1
~Spotted 30sec. handstand hold on rings: 3x1
Wednesday, the workout will be at a local gym (Rocky Top Rec. Center in Charlottesville). There is a set of rings with long straps, and places to mount lower rings. The owner has asked that only non-technical, strength-based moves be practiced there. Any major swinging or handstand elements are out. Here's the plan:
~On low rings, L-sit (5 sec. hold): 5x1
~Hang, inverted hang, spotted back lever, inverted hang: 5x2
~Bulgarian dips: 3x8
~Hang, inverted hang, spotted front lever, inverted hang: 5x2
~Dumbbell rows (rehab program for winging scapula): 3x10
~Maltese postition dumbbell presses: 4-4-4-4
~Short metcon (under 10 minutes)
Thursday, the workout moves back to the gymnastics gym:
~30 minutes of swings and dismounts into pit (again)
~Dislocates practice drill: 15x1
~Backwards roll to support: 5x1
~Muscle-up to L-sit: 4x3
~Spotted jump-to-maltese hold: 5x1
~Maltese to iron cross with counterweight harness: 5x1
~Short metcon (under 10 minutes)
Friday is a rest day. One of the weekend days, I'm going to try to get on rings but facilities may be extremely limited (travelling to Philadelphia); the other day I'll be doing deadlifts or other heavy weight training, most likely a 1-1-1-1-1-1-1.
***
The other aspect to this training to which I am soliciting feedback is the macro plan. As is described at the very bottom of the page, I've been inspired by the Performance Menu / Catalyst Athletics program of a 4 week strength and then 4 week Bulgarian style training program, and am attempting to adapt this to my training.
The way that works is that the first and third 4 weeks are focused mainly on developing raw strength, getting the body used to the many positions and holds that will be required by my final competition rings routine. I'll be doing a lot of volume with crosses, presses, and levers. I'll also be specifically working on some of the more difficult connecting moves. I'll be working on swings and dismounts as well, generally 30-40 minutes per day when in the gym.
In the second and forth 4 weeks, I'll be doing considerably less volume in terms of raw strength, but will be doing a lot more of the "putting it all together" work. During these weeks, Here, I will put the competition routine together and go through it with a spotter a few times per practice session with a long rest period between efforts. When not working with a spotter, or when at a gym restrictive of certain elements, I'll be putting together routines with allowed moves which are approximately the same length as the competition routine. Because these workouts will be shorter, I'll be also able to focus more on working technique moves, spending even more time developing my swing, dismount, and other technical parts of the routine.
***
So, that's the plan in general. I would very, very much appreciate any sort of feedback on this concept, either from the micro or macro side.
My main question in terms of the macro programming is whether a 4 week/4 week schedule would be best, or if changes to that might be better. For example, starting with 4/2 right now to build strength, then do 4/3, 4/4, 3/4, 2/4 as competition approaches (plan on February or March 2009) and time becomes better used perfecting elements rather than building them. I realize that we're probably into theoretical/experimental ground here, but even some discussion and dialogue would be extremely helpful.
Sunday 080907: Strength, MetCon
Helped with the group workout with the Charlottesville crew; did some running and pushups, 18 muscle-ups, and a 3/4 cross on rings with short straps. Followed that up with about a half hour of various medicine ball and tractor tire activities.
Ex post comments: Hardly a day that can realistically be filed under "Ring Strength." However, many muscles and some tendons remain rather sore, so I suppose that, if I'm going to miss a day of putting on the grips and chalk, today was probably a good choice.
Ex post comments: Hardly a day that can realistically be filed under "Ring Strength." However, many muscles and some tendons remain rather sore, so I suppose that, if I'm going to miss a day of putting on the grips and chalk, today was probably a good choice.
Saturday 080906: Olympic Lifting
Note: Because I'm in Philadelphia and it is raining cats and dogs, lifting is going to be today instead of tomorrow.
Clean 1-1-1-1-1
Jerk 15x1
Clean Drills
Light One Arm Snatches
The clean singles make up the lifting portion of the workout; everything else is light weight to help continue to rehab the shoulder or improve the cleans.
Ex post comments: Still stuck at 215 on the cleans. Tried 225 three times but couldn't quite get it. I am pretty certain that this is the limit of my clean without getting lower under the bar, so the technique drills were light weight but with an emphasis on getting my body lower, rather than getting the bar higher.
The jerks felt pretty stable; much more so than they did a month or so ago, but I only went up to 145lbs today. Additionally, I was able to do one-arm barbell snatches with both arms with no problem. The right (injured) one seemed to hold up just fine.
Clean 1-1-1-1-1
Jerk 15x1
Clean Drills
Light One Arm Snatches
The clean singles make up the lifting portion of the workout; everything else is light weight to help continue to rehab the shoulder or improve the cleans.
Ex post comments: Still stuck at 215 on the cleans. Tried 225 three times but couldn't quite get it. I am pretty certain that this is the limit of my clean without getting lower under the bar, so the technique drills were light weight but with an emphasis on getting my body lower, rather than getting the bar higher.
The jerks felt pretty stable; much more so than they did a month or so ago, but I only went up to 145lbs today. Additionally, I was able to do one-arm barbell snatches with both arms with no problem. The right (injured) one seemed to hold up just fine.
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