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Rings One Prep Program

GMB Rings One Prep Program©2013 Gold Medal Bodies, Super 301, Inc.

Ryan C. Hurst, Jarlo L. Ilano, PT, MPT, OCS, & Andy Fossett

All rights reserved. Brief excerpts may be reproduced for review purposes, but other reproduction requires written permission from Super 301. Please contact us at GoldMedalBodies.com for more information.

The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting this or any other exercise program.

When purchasing products from Gold Medal Bodies / Super 301, the purchaser understands the risk associated with using this type of product, and the purchaser understands the risk associated with following instructions from related products, and agrees not to hold Super 301, its agents and/or representatives responsible for injuries or damages resulting from use without proper supervision.

This course and its authors accept no responsibility for any liability, injuries or damages arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before beginning training. Be sure to follow all safety and installation instructions included with your equipment carefully. The authors and publisher of this course are not responsible for problems related to the equipment you use to perform these exercises.

Please be sure to thoroughly read the instructions for all exercises in this course, paying particular attention to all cautions and warnings shown to ensure safety.

If you experience acute injury or persistent, chronic pains, consult a licensed health practitioner. Nothing in this document can be considered a substitute for qualified medical advice.

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Rings One Prep Program - 2

CONTENTS...............................................................................................................................INTRODUCTION 5

Is This Right For You? 5

......................................................................................................................GENERAL OVERVIEW 6

Overview 6

Guidelines 6

.............................................................................................................EXERCISE PROGRESSIONS 7

Top Position Hold 7

Dips 7

Neutral Grip Pullup 7

..............................................................................................................................PROGRAMMING 8

Week 1 - 3 8

Week 4 - 5 8

Week 6 - 7 8

Week 8 9

.......................................................................................................................PROGRAM CHARTS 10

How to Use These Charts 10

Movement Specifics 10

.............................................................................................DAILY PROGRAM CHARTS - WEEK 1 11


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............................................................................................................................OUTRODUCTION 19

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Rings One Prep Cycle - 4

INTRODUCTIONThere are quite a few people who want to train on the rings, but are having trouble with the fundamental strength necessary to get the most out of it.

This is particularly true for people that haven’t focused on upper body strength work, especially pulling and pushing their bodyweight around. Moving your body around in exercises such as pull-ups and dips is very difficult for those just starting out in a fitness program.

In addition, upper body strength is generally at a lower starting point for women, and they’ll often require more work and time for the same gains and levels of men of relative bodyweight.

(And a side note to the ladies: With that said, please don’t feel like you shouldn’t aspire to high level of upper body strength! There are many examples of incredibly strong women of every size.)

But it’s good to realize that progress can be slower, and this awareness itself can save you some frustration.

Is This Right For You?

We’ve developed the following program as a preparation phase before Rings One: Phase 1.

If you can't yet do 3 easy pull-ups and 5 easy dips, this program will be of tremendous help.

This preparatory phase offers quite a few intermediary “baby steps” to practice and train with on the way to the full version of pull-ups and dips. This removes a lot of the initial frustration and you’ll string together successful sessions of practicing the movements and get stronger with less struggle.

It’s still hard work, but the plan will make the most out of your effort, and you won’t feel as if you’re spinning your wheels.

The key is consistent, purposeful practice, and a lot of it.

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GENERAL OVERVIEW

Overview

Perform this program 3 times per week, on non-consecutive days.

Do the program for 6 to 8 weeks. You can do this for longer if you like, but we’d rather get you started on the Rings One program. You can cycle back to this program whenever you’d like.

Focus on only three movements:

★ Top Position Hold★ Dips★ Neutral Grip Pull-Ups

You can do other exercises at the same time, but this should be your main focus if you really want to improve your ability to do pull-ups and dips on the rings.

Rest periods between sets should be at least two minutes or more if you need it to complete the minimum sets and repetitions. The goal is to get in a lot of practice, not to fatigue yourself.

Guidelines

Don’t be in a hurry to advance, take your time at a lower level for two or more workouts even if it seems easy.

You want to own that level before you move on.

Don’t go to your limit at each set. For example, it’s much better to do 3 sets of 5 then to do one set of 7, then drop to 5 then drop to 2.

For your initial sets, do the reps with the feeling that you could have done two more, and only “go for broke” and give it your all on the last set (and only if you’re feeling good).

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EXERCISE PROGRESSIONS

Top Posit ion Hold

Do as many sets as it takes to get a total of 25 seconds. That might mean 5 sets x 5 seconds or 1 set of 25 seconds. Work first on keeping the rings close to the body and getting body straight. Remember not to go too far into fatigue in the initial sets

Progression:

1. From Knees2. Toes on the ground3. Full Top Position Hold off the ground

Dips

Don’t start to work on this movement until you can hold the Top Position for at least 5 seconds. Use the Top Position arm lock out for every repetition.

Progression:

1. Toes on ground slowly lower down from Top Position.

2. Toes on ground push from bottom position and finish in Top Position with toes off of the ground.

3. Toes on ground from Top Position slowly lower and then push up from bottom position to finish in Top Position with toes off of the ground.

4. Top Position with toes off of ground, slowly lower to bottom position.

5. Push from bottom position with toes off of ground to finish in Top Position with toes off of the ground

6. Full dip starting from Top Position and finishing in Top Position without feet touching ground.

Neutral Grip Pull-Up

The focus should be on performing a smooth repetition with a pause at both the bottom and top of the movement.

Progression:

1. Pulling Prep - Pull and hold for 3 long seconds2. Reverse Row3. Reverse Row Sit-Back4. Jump to top and slowly lower down to a dead

hang5. Jump to halfway up, pull to top and slowly

lower down to dead hang.6. Full Pull-Up

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PROGRAMMING

Use the following sections to guide you through each week of this program. Daily Program Charts are also included in this guide (with rep/set instructions) for your convenience.

Week 1 - 3

For the Top Position Hold, pick a progression that you can hold for 10 seconds easily.

For the pull-ups and dips, pick a movement progression that you can do a set of 5 repetitions easily. Then use that progression to start doing 3 sets of 3.

Progress by adding sets until you get to 5 sets of 3 repetitions. Then add a repetition at a time until you get to 5 sets of 5.

Start at the low range of sets and reps, and add sets first before reps.

For example, 3 sets of 3 first day, 4 sets of 3 the next time, 5 sets of 3 after that, then 3 sets of 4, and 4 sets of 4, and so on.

Week 4 - 5

Keep working at the 3 to 5 sets of 3 to 5 repetition range, but now work on moving up on the levels of progression.

If you find yourself unable to add a repetition over the course of three sessions, keep at the 5 sets of 3 and try the next progression level in the exercise.

Your goal is to move up two to three levels.

Week 6 - 7

You should now be at much harder levels in the progression, so we will keep the repetitions in the low range of 2 to 4, and increase the number of sets to 6. So the starting range will be 6 sets of 2.

Increase one rep on the last two sets if possible. For example: 2,2,2,2,3,3

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Week 8

Now you’ll be working at the most difficult level you can, the scheme will be 8 sets of 1.

Complete all repetitions in the best form possible. Progress to the next level by trying that level on the last two sets of 1 repetition.

For example in the Pull up progression you may have worked up to the “Jump to halfway up, pull to top and slowly lower down to dead hang” for 8 sets of 1.

In the next workout try doing that for 6 sets of 1, and for sets 7 and 8, try for a full pull-up.

Yes, you’ll be fatigued by the previous sets, but this will give you a feel for where you are going. And after some sessions of this, you can move on and be pleasantly surprised about how your performance is when you are fresh.

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PROGRAM CHARTS

How to Use These Charts

Not so fast!

Before you jump into the program, please take a minute to familiarize yourself with how we’ve structured the program charts.

The charts on the following pages are designed to be printed out and carried with you to your training sessions. If you have a dedicated training space, you can simply tape the week’s chart up on your wall.

As you work through each phase, print out a chart for each week, and be sure to keep track of your RPT and RPE. (You can learn all about these metrics of progress in our Rings One Training Manual).

You’ll also want to record the number of reps/holds and sets you achieve during each training session.

Movement Specif ics

For the Top Position Hold, pick a progression that you can hold for 10 seconds easily.

For the pull-ups and dips, pick a movement progression that you can do a set of 5 repetitions easily.

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DAILY PROGRAM CHARTS - WEEK 1Gold Medal Bodies

Floor Two Program Charts - 11

Week 1Week 1Week 1Week 1Week 1Week 1

Reps/Holds Sets RPT RPE

Day 1

Prep Workout

• Top Position Hold Progression - Do 5 sets of 5 second holds

• Dip Progression - Do 3 sets of 3 reps

• Pull-Up Progression - Do 3 sets of 3 reps

Day 2

Active Recovery • Recovery

Day 3

Prep Workout




Day 4


Day 5

Prep Workout




Day 6, 7

Active Recovery• Recovery


Rings One Prep Program- 12



Day 8

Prep Workout




Day 9


Day 10

Prep Workout

• Top Position Hold Progression - Do 1 set of 15 second hold, 1 set of 10 second hold



Day 11


Day 12

Prep Workout




Day 13, 14



Floor Two Program Charts - 13



Day 15

Prep Workout

• Top Position Hold Progression - Do 1 set of 25 second hold



Day 16


Day 17

Prep Workout




Day 18


Day 19

Prep Workout




Day 20, 21






Day 22

Prep Workout




Day 23


Day 24

Prep Workout




Day 25


Day 26

Prep Workout




Day 27, 28






Day 29

Prep Workout




Day 30


Day 31

Prep Workout




Day 32


Day 33

Prep Workout




Day 34, 35






Day 36

Prep Workout

• Top Position Hold Progression - Should be able to do the full position by now, work up to a single set of 25 seconds



Day 37


Day 38

Prep Workout


• Dip Progression - Do 5 sets of 2 reps, 1 set of 3 reps

• Pull-Up Progression - Do 5 sets of 2 reps, 1 set of 3 reps

Day 39


Day 40

Prep Workout


• Dip Progression - Do 4 sets of 2 reps, 2 sets of 3 reps

• Pull-Up Progression - Do 4 sets of 2 reps, 2 sets of 3 reps

Day 41, 42






Day 43

Prep Workout


• Dip Progression - Do 4 sets of 2 reps, 2 sets of 3 reps (at same level as last time)

• Pull-Up Progression - Do 4 sets of 2 reps, 2 sets of 3 reps (at same level as last time)

Day 44


Day 45

Prep Workout


• Dip Progression - Do 6 sets of 2 reps (at the next level)

• Pull-Up Progression - Do 6 sets of 2 reps (at the next level)

Day 46


Day 47

Prep Workout


• Dip Progression - Do 5 sets of 2 reps, 1 set of 3 reps

• Pull-Up Progression - Do 5 sets of 2 reps, 1 set of 3 reps

Day 48, 49






Day 50

Prep Workout


• Dip Progression - Do 8 sets of 1 rep

• Pull-Up Progression - Do 8 sets of 1 rep

Day 51


Day 52

Prep Workout


• Dip Progression - Do 7 sets of 1 rep, 1 set of 2 reps

• Pull-Up Progression - Do 7 sets of 1 rep, 1 set of 2 reps

Day 53


Day 54

Prep Workout


• Dip Progression - Do 6 sets of 1 rep, 2 sets of 2 reps

• Pull-Up Progression - Do 6 sets of 1 rep, 2 sets of 2 reps

Day 55, 56


OUTRODUCTIONThis program is a great start to working on the Rings.

If you are doubting your upper body strength, this preparatory phase will give you a running start into R1 with confidence and drive!

Thank you. We hope to see you soon!

The GMB Team

Ryan, Jarlo, Andy, Amber, Rachel, and Clayton

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