Monday, November 17, 2008

Monday 081117: Rest Day

Now that I'm in the start of the second technique cycle (11 weeks in, as the second technique cycle was only 3 weeks long), I'm going to take stock of what I've got.

At the end of the last technique cycle, four weeks ago, I had the following moves:
Muscle-up
L-sit
Back lever
Forward roll
Kip (got it right at the end there)
Tuck planche
Flyaway

Now, at the start of this technique cycle, I can add to all of that the forward roll to muscle-up and the felge. Additionally, the L-sit press to handstand is close enough that I can train it in practice routines, and the cross is, according to my spotting buddy, getting close.

For the routine, the two things that I am seriously lacking right now are the handstand move and the swing to strength move. As mentioned, the handstand is getting closer, but for the swing to strength, I am planning on doing kip to cross.

In light of this information, I'm going to be working this technique cycle on five things.

1. Kip to cross. My kip isn't that bad, but if I'm going to do kip to cross, getting that cross down solid might be a good start.
2. L-sit press to handstand. I just need to get a little better technique on it and it'll be there, right now I'm trying way too hard to simply press the whole time. That's bad for two reasons: first, I'm simply not strong enough to do it. I can shoulder press a max of 140 lbs; I weigh around 175. Second, apparently to count as an A move, it needs to be a swing with a push-assist, not a mere show of strength.
3. Dismounts. A stuck flyaway would be nice, but a stuck twisting flyaway or a double would be better.
4. Practice routines. I've got to get the body used to connecting all of these different elements in order to do well in competition. On the plus side, I can train all of the skills I already have plus add the aforementioned parts into the practice routines as well. I can use a spotter for crosses, make attempts at handstands, and there's no sense in not ending each practice routine with a dismount, even if it's just a flyaway.
5. The other moves which I want to include in the routine but are not crucial should not be ignored. These could be the ones that can really make a score difference. These would include planche, maltese, and front lever. In this category can also work on the kip to L-sit or kip with straight arms (although those could equally be justified under the kip to cross category as well).

This is going to have to improve. A lot.

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Programming

The current goal is to put together a competition-ready rings routine for club-level competition. There are a number of meets in the first few months of 2009 where this will be possible.

I am developing my own programming, but am actively seeking out assistance with this. I have drawn guidance from Crossfit, Performance Menu, Gym Jones, postings on various message boards, and numerous other fitness blogs. My thanks for making their information public, I hope to continue in this same spirit with my own experiment.

Note that I will be changing this plan as time goes by and I get advice from the many people who have offered their help with this process. I will be making notes for changes in italic font; anyone using this blog in the future will be able to gather more information by looking at the process of what I've learned and changed than by just observing the finished product.

The plan is for a 2/1/3/1 schedule. The reason for this is that the gymnastics gym is going to only be available Tuesdays, Wednesdays, and Thursdays. The equipment available there is far superior to that available elsewhere, both for skills and strength work.

Here’s the main idea of the programming:

Saturday: Ring Strength, MetCon
Sunday: Lifting
Monday: Rest
Tuesday: Ring Technique, Ring Strength, MetCon
Wednesday: Ring Technique, Ring Strength
Thursday: Ring Technique, Ring Strength, MetCon
Friday: Rest

Lifting

Once a week perform Olympic lifts and their component parts, as well as other activities using the big muscle groups. Go heavy on these days, but also use the time to make sure that technical proficiency on these lifts does not backslide during this period of stepping out of normal programming.

MetCon

Two or three times per week, perform a short, intense workout, generally a combination of multiple exercises. The workout should last between three and ten minutes, and should be done at a very high level of intensity. Combinations of different movements, not necessarily all ring-focused are favored.

Ring Strength

This is the main portion of the programming geared exclusively to reach the goal of building and perfecting a routine. Inspired by Catalyst Athletics / The Performance Menu, the idea here is going to be to program in 4-week intervals.

Strength elements will generally be trained at relatively low volume and near-maximum capacity.

The odd-numbered four week cycles focus on building strength for the individual components of the routine while improving technical proficiency throughout. For elements already learned, this means repeating them, sometimes with weight added, with an emphasis on holding correct form. For elements which have yet to be learned, this cycle will focus on developing the correct form and technique, which means more assistance and repetition, and repeating the same exercises more often through the week. Expect a great deal of work with elastic bands and harnesses as well as work with weights and other exercises off the rings.

The even-numbered four week cycles focus on developing the entire routine, connecting elements together, and increasing the ability to train elements at or near maximum exertion on a frequent basis. For elements already learned, this will mean connecting all of them together in a single effort to practice execution of a competition-length routine. For elements which have yet to be learned, training will be low in quantity but performed at a maximum level of execution, preferably with a spotter rather than bands or a harness.

Ring Technique

Practice the more technical elements of the rings routine in large quantity. Focus on swinging, balance, and dismount elements, repeating them at great quantity, limited generally by fatigue preventing proper execution technique.

These will require strength but also focus on form and will generally be done when fresh.

Other Elements of Programming

In addition to this schedule, at least twice a week, do other activities such as swimming, running, or playing any sort of other sport. Keep lose and keep sane. Make sure that at least one of these activities is some sort of outlet in which performance is not tightly tracked and measured and is instead done just for the fun of it. For me, that’s playing volleyball or going hiking. The concept is to retain sanity and prevent burnout; although that does not mean that this part is less important than any other component of the programming.

Additionally, and somewhat conversely, do a mental workout once every few weeks. These are workouts that, while not necessarily physically draining, they are mentally demanding. Examples serve more for definition than anything else: 10x25 meter underwater swim on 1:00 intervals; muddy trail run during a rain storm with belly-crawl component; or a mile sand bag carry.

The idea is to push yourself toward a goal that you know you can physically do, but may or may not be able to push through mentally. You have to keep your mind sharp and will yourself to finish the workout. Once you’ve gone through this type of thing to reach your goal, you will be less likely to drop out of the program. You’re quite literally hazing yourself.

***

That is the programming schedule in a nutshell. I am very much open to feedback on this: it’s the primary reason I started this blog in the first place.