Introduction

Strength Chart
Getting Started
Weekly Worl<out Schedules
Mastery & Mastery Templates

GB Course Stru ctures

All Gymnastic Bodies Courses follow the same highly successful
instructional method and course structure. If you are already familiar
with another GB Course, then simply glance over the following
' lntro' and ' Getting Started' sections to refresh your memory and
become familiar with the course specifics as they apply to ring
strength training.

Training cycles & cycle Examples

Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

If however this is your ftrst GB Course, then please read the

following two sections slowly and thoroughly as the care with which
you follow and implement the course instructions will have a great
impact on your ultimate degree of ring strength training success.

 Introduction
Strength Chart
Getting Started
Weekly Worl<out Schedules
Mastery & Mastery Templates
Training cycles & cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ri ng Strength

Simplicity. Clarity. Ease of Use.

LiteralJy all that is needed to achieve success with Ring Strength
One is for you to work your way step by step through the course. To
aid you in this journey a set of highly specific tools has been
provided to you in an easy to use format that has never before been
available anywhere in the fitness world.
The primary purpose of the GB Rings 1-4 courses is to simplify,
clarify and quantify the complexities of ring strength training while
simultaneously providing a clear blueprint for mastering the
following ring strength elements.
Note that you will not immediately begin working on all of these
strength elements, but rather will need to progressively develop your
ability to train them safely and productively.
Reverse Muscle Up (rMU)
Ring Support
Back Lever (BL)
Ring Handstand (rHS)
Ring Press Handstand (rpHS)
Ring Straddle Planche
Iron Cross
Maltese
Inverted Cross

 Introduction
Strength Chart
Getting Started
Weekly Worl<out Schedules
Mastery & Mastery Templates
Training cycles & cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assist ed Ri ng Strength
Straight Arm Ri ng Strength

No Brain No Gain
Gymnastics Strength Training (GST), of which Ring Strength
training is an integral part, is very potent and the proper progressions
should always be approached with patience and care as they
strengthen and stretch the body in ways that in all likelihood you
have never been exposed to before.
The biggest mistake you can make is to not understand and respect
the fact that just because you are starting off strong at other athletic
endeavors doesn't mean that you don't need to start at the beginning
in GST. The very beginning.
In the vast majority of cases, attempting to skip steps, or ignoring the
assigned integrated mobility, will eventually lead to unnecessary
injuries. And nothing kills progress faster than having your training
continually derailed due to impatience and the subsequent injuries
that go along with it. Used wisely, time is the most potent of training
supplements. So do yourself a favor, check your ego at the door and
follow the progressions as written.
and humbling, but in
In the short term it might be a little
the long term it will get you right where you want to go.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery &. Mastery Templates
Training Cycles &. Cycle Examples

Preparatory and Specific Elements

Way back in 2004 when I wrote my very first GST article, I

greatly over-estimated the strength levels of the average fitness
enthusiast while at the same time greatly under-estimating the
inherent difficulties of beginning GST for the non-gymnast. The
main difficulty arose from the fact that the majority of the initial
preparation that I used with my youngest athletes was so basic and
undemanding for actual gymnasts that I literally failed to even
qualify it as "training".

Performing Ring Strength

Mobility
Bent Arm Ring Strength
Leverage Assist ed Ri ng Strength
Straight Arm Ring Strength

Now however, after many years of working with thousands of

non-gymnast GST enthusiasts from around the world, I have learned
that these first or ' preparatoty' steps are essential for adult fitness
enthusiasts to successfully progress thru and master the more
demanding exercise 'specific' steps that come later.
For example, there are now 13 preparatory elements that must be
mastered prior to beginning the specific element work relevant to
Reverse Muscleup! What impact will these preparatory steps have on
your own training? The impact, as well as the results, is going to be
dramatic indeed.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery &. Mastery Templates
Training Cycles &. Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Exercise Notation

As you work your way thru this GB Rings One Course you will
notice that each and every exercise has its own individual notation
(e.g. rMUIPEl ). These notations are very important as they instantly
inform you where in the handstand development progression this
particular exercise belongs. In addition this notation easily fits into
training templates and also allows you to exactly match integrated
mobility exercises with their preparatory element partner.
For example, the notation ' rMUIPE 1' means that this is preparatory
element 1 of the reverse muscle up preparatory element series, while
'R1>iM1' means that this is the first of the R 1 mobility exercises.

Ring Strength Chart

Introduction
Strength Chart

GymnasticBodies
Everyday Champions
Ring Strength Levels

Getting St arted
Weekly Workout Schedules

L.S

L1

rM U/PE4
5x60s

rMU/PE7
5x 10r

LARS A1>LAAS
3

R1>LAAS
5

r$PT

r$PTISE3
5x30s

rSPTISE7
5x1 0r

B U SE2
5x10S

BUSES
5 x10s

rMU

Mast ery & Mast ery Templat es

Trai ning Cycles & Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assist ed Ring Strength
Straight Arm Ring Strength

BL

L3.5

L4

 Introduction

GB University Curriculum Pre and Co-R equisites for R1

Strength Chart
Getting Started
Weekly Workout Schedules
Mastery &. Mastery Templates
Training Cycles &. Cycle Examples

Foundation I
prerequisites = none
corequisite = HI
Foundation 2
prerequisite = F I
corequisites = HI

Performing Ring Strength

Mobility
Bent Arm Ring Strength
Leverage Assist ed Ri ng Strength
Straight Arm Ring Strength

Foundation 3
prerequisites = F2
corequisites = HI, H2
Foundation 4
prerequisites = F3
corequisites = HI, H2
Handstand I
prerequisites = none
corequisite = F I
Handstand 2
prerequisites = F I, F2
corequisites = HI, F3
Handstand 3
prerequisite = F3
corequisites = HI, H2, F4
Rings I
prerequisites = Fl , F2, F3, F4*
corequisites = HI , H2
*It is possible to begin training Rl
after mastering F2, but your
progress will be much less rapid.

Rings 2
prerequisites = F4, HI, H2, Rl
Rings 3
prerequisites = F4, HI, H2, R2
Rings 4
prerequisites = F4, HI, H2, R3
Movement I
prerequisites = none
corequisites = FI , F2, F3, HI
Movement2
prerequisites = F3, MI
corequisites = F4, Hl , H2
Movement3
prerequisites = F4, M2
corequisites = HI, H2
Hungarian
prerequisites = F4, HI, H2, M3

 Introduction
Strength Chart
Getting Started
Weekly Worl<out Schedules
Mastery & Mastery Templates
Training Cycles & Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assist ed Ri ng Strength
Straight Arm Ri ng Strength

Preparin& for Success

Is it possible to achieve success with R l without having taken care
of the recommended pre-requisites? Yes, but only to a moderate
degree. But it is going to take substantially longer and you will
always be skirting the edges of injury due to insufficient preparation
in strength and mobility.
My personal preference is for work on R l to not take place until F4
has been mastered. This prepares the elbows thoroughly, especially
the brachialis, for the rigors of ring strength.
However I am well aware that most students lack the discipline and
foresight to be that proactive in their training. At a minimum I
recommend that you have mastered Foundation at least up to F2
prior to beginning Rl .
You need to also plan for the future. Is it possible to to achieve
success with R2 without having taken care of the pre and co
requisites? In particular Hl and H2? No, it is not. In fact, not only is
answer no; it is absolutely not. You have no chance whatsoever of
being successful with R2 until you have mastered handstand
fundamentals.
If you fail to take master the materials in Hl and H2, your ring
strength journey will begin and end at R l.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery &. Mastery Templates
Training Cycles &. Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assist ed Ring Strength
Straight Arm Ring Strength

Getting Star ted

'"ill

If you are a raw beginner, you will of course begin from the
absolute beginning. This means that both programming and
progression-wise you
start with Day 1 of Week 1 for all of the
BARS, LARS and SARS preparatory elements.
If however you already somewhat proficient at ring strength, you
may use a more accelerated method for your GB Ring Strength
training. Now don' t get overly excited as you will still need to
perform AND demonstrate mastery of each and every exercise in the
BARS, LARS and SARS progressions. There is no escape from this
as it ensures that there are no holes in your physical preparation.
For example on workout day 1, attempt to perform the Week 11
programming of rMU/PE 1. If you are successful, using correct form
and tempo, the next workout day you may proceed on to attempting
the Week 11 programming of rMU/PE2 etc etc. You may continue on
in this fashion demonstrating MASTERY of a new rMU/PE per
workout day, until you reach a rMU/PE where you fail to complete
the week 11 programming with correct form and tempo.
Once you reach this point, depending on how difficult the next
element is for you, you will begin the next week at either week 1,
week 5 or week 9 of the 12 week cycle for the rMU/PE which you
now need to master.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery &. Mastery Templates
Training Cycles &. Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

No Skipping

DO NOT SKIP exercises or the assigned integrated mobility!!!

DO NOT ASSUME that you are capable of correctly performing the
week II programming for the ring strength elements in question
unless you actually do so; completing all of the reps and all of the
sets with all of the associated iM as assigned.
Once you graduate to a more difficult preparatory element or specific
element, you will no longer need to actively focus on the previously
'mastered' ring strength elements other than for the purpose of
warmmgup.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery &. Mastery Templates
Training Cycles &. Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assist ed Ri ng Strength
Straight Arm Ring Strength

Individual Recovery Varies

When beginning Gymnastics Strength Training (GST) the
majority of people will find a four day/week training schedule the
most effective; not only in terms of scheduling, but also in terms of
their bodies' ability to recover from the workouts.
However as individual recovery ability can vary widely; there is also
a significant percentage of the training population who will either
benefit from less work (the two or even one day/week schedule) or
more work (the five day/week schedule).
Which of these schedules will be the most the effective for you will
depend entirely your own personal recovery ability; which in turn is
something which you will only discover thru experience.
Note that there is no intrinsic value in choosing one schedule over
another; your choice should be solely based on which of the
schedules best fits your own particular blend physical strengths and
weaknesses. There is no benefit in forcing yourself to do that which
you are not suited for.

 Introduction

Weekly Schedule K ey

FS-7 = train all seYen foundation series elements in a

Rl = Ring Strength One

H2 = Handstand Two

HI = Handstand One

FS-3 = train three foundation series elements in a single workout

workout

Getting Started

FS-4 = train four foundation series elements in a single workout

Strength Chart

Weekly Workout Schedules

Mastery &. Mastery Templates
Training Cycles &. Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assist ed Ring Strength
Straight Arm Ring Strength

 Introduction
Strength Chart
Getting Started
Weekly Worl<out Schedules
Mastery & Mastery Templates
Training cycles & cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Founda tion Four Mastered Schedule: Rin.gs One Weekly

Wor kout Schedules

3 Day Schedule
Mon!Fri: Rl (warmup & cool do\.vn with Foundation strength and
mobility; HBP, RC, SLS etc)
Wed: Hl!H2
4 Day Schedule
Mon/Thu: Rl (warmup & cool down with Foundation strength and
mobility; HBP, RC, SLS etc)
Tue!Fri: Hl/H2

5 Day Schedule
MonfWed!Fri: Rl (warmup & cool do\vn with Foundation strength
and mobility; HBP, RC, SLS etc)
Tue!fhu: Hl/H2
*Key: Rl = Rings One; Hl =Handstand One; H2 =Handstand Two

 Introduction
Strength Chart
Getting Started
Weekly Worl<out Schedules
Mastery & Mastery Templates
Training Cycles & Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assist ed Ring Strength
Straight Arm Ri ng Strength

Found ation Two Mastered 3 Day Schedule

NOTE: Remember if you have not yet mastered Foundation Four;

your ring strength training should only be supplemental and not a
primary focus until you have mastered the Foundation Series.
3 Day Schedule Options
Option 1:
Mon - FS-3+Hl/H2
Wed - PLAY with Rl; do not follow structured programming
Fri - FS-4+Hl/H2
Option 2:
Mon - FS-7 (train all seven Foundation elements and iMs in a single
workout session)
Wed- Hl & H2, play with Rl
Fri - FS-7 (train all seven Foundation elements and iMs in a single
workout session)

 Introduction

Found ation Two Mastered 4 Day Schedule

4 Day Schedule Options

Strength Chart

Mastery Templates

Getting Started

&

Weekly Worl<out Schedules

Mastery

Option 2:
Mon - FS-7
Tue- HI & H2; play with Rl
Thu - FS-7
Fri- HI & H2; play with R l

Option 1:
Mon- FS-3+HIIH2
Tue - PLAY with Rl; do not follow structured programming
Thu- FS-4+HI/H2
Fri - PLAY with R I ; do not follow structured programming
Training cycles & cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ri ng Strength
Straight Arm Ri ng Strength

Option 3:
wk 1: Mon- FS-3+H1/H2
Tue- F4+H1/H2
Thu - F3+H11H2
Fri - R 1; play only - do not follow structured programming.
wk 2: Mon- FS-4+HIIH2
Tue- FS-3+HI/H2
Thu- FS-4+H11H2
Fri - R1 ; play only- do not follow structured programming

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery &. Mastery Templates
Training Cycles &. Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Mastery
Each exercise page throughout this course is comprised of three
action photos down one side of the page along with a large
embedded video directly in the center of the page.
Underneath this video is the exercise's name, under that is that
exercise's own particular notation and under that is the standard of
'mastery', as calculated in sets and repetitions or in sets and hold
times, that must be met prior to moving on to the next exercise in the
senes.
The standard of mastery also informs you as to which of the mastery
templates will be employed when training this exercise.

 Introduction

Mastery Templates for Ring Strength Series

Strength Chart
Getting Started
Weekly Workout Schedules
Mastery &. Mastery Templates
Training Cycles &. Cycle Examples

5r Mastery
Block 1: For if you are not remotely close to mastery

Week
Week
Week
Week

1
2
3
4

= 3x1r
= Sx1r
= 3x2r
= 3x1r ( delead)

Performing Ring Strength

Mobility

Block 2: If you can do some sets, but not at mastery

Bent Arm Ring Strength

Block 3: If you need more endurance to achieve mastery

Leverage Assisted Ring Strength

Straight Arm Ring Strength

10r Mastery
Block 1: For if you are not remotely close to mastery

Week
Week
Week
Week

1
2
3
4

= 3x2r
= Sx2r
= 3x4r
= 3x2r (delead)

Block 2: If you can do some sets, but not at mastery

Block 3: If you need more endurance to achieve mastery

60s Mastery
Block 1: For if you are not remotely close to mastery

Week
Week
Week
Week

1
2
3
4

= 3x12s
= Sx12s
= 3x24s
= 3x12s (delead)

Block 2: If you can do some sets, but not at mastery

Block 3: If you need more endurance to achieve mastery

30s Mastery
Block 1: For if you are not remotely close to mastery

Week
Week
Week
Week

1
2
3
4

= 3x6s
= Sx6s
= 3x12s
= 3x6s ( delead)

Block 2: If you can do some sets, but not at mastery

Block 3: If you need more endurance to achieve mastery

10s Mastery
Block 1: For if you are not remotely close to mastery

Week
Week
Week
Week

1
2
3
4

= 3x2s
= Sx2s
= 3x4s
= 3x2s (delead)

Block 2: If you can do some sets, but not at mastery

Block 3: If you need more endurance to achieve mastery

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery &. Mastery Templates
Training Cycles &. Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Training Cycles
Using the GB Rings One Course to set up a 12 week training cycle
is literally as easy as plug and play.
-First determine where in the BARS, LARS and SARS progressions
you will begin your training
-Next determine if your recovery ability is low, medium or high.
-Once you have these two pieces of information you simply plug
your mastery template set and repetition ranges for your prescribed
exercises into the 12 week training template for your chosen weekly
workout schedule.
Next are examples of the different weekly training schedules when
applied to the 12 week programming templates for a new student
beginning with Rings One PEl elements. If you have successfully
tested out of one or more preparatoty elements, simply substitute that
exercise and its accompanying mastery requirements into the training
cycle where appropriate.

 Introduct ion

Foundation Four Mastered 3 Day Example

Strength Chart
Getting St arted

FOUNDATION FOUR MASTERED

3 Day Training/ 12 Week Cycle Example

Weekly Workout Schedules

Mast ery & Mast ery Templat es

Monday

Tuesday

Wednesday

Thursday

Friday

Trai ning Cycles & Cycle Examples

Performing Ri ng Strength

Week 1

rMU/PE1 (3x12s)
R1/I.AR$1 (3x12s)
I$PTIPE1 (3xl2s)
81JPE1 (3x6s)

HI &H2

rMUIPE1 (3x12s)
R1/LAA$1 (3x12s)
ISPT/PEI (3xl2s)
81JPE1 (3x6s)

Week 2

rMU/PE1 (5x12s)
R1/I.ARSI (5x12s)
1$PTIPE1 (5x12s)
B1JPE1 (5x6s)

H I &H2

rMUIPE1 (5x12s)
R11LARS1 (5x12s)
1$PT/PE1 (5x12s)
B1JPE1 (5x6s)

Week3

rMUIPE1 (3x24s)
R1/I.ARS1 (3x24s)
ISPTIPE1 (3x24s)
B1JPE1 (3x12s)

H1 &H2

rMU/PE I (3x12s)
R 1/I.ARS1 (3xl2s)
ISPT/PE1 (3xl2s)
B1JPE1 (3x6s)

H1 &H2

Mobility
Bent Arm Ri ng Strength
Leverage Assist ed Ri ng Strength
Straight Arm Ri ng Strength
Week 4
(deload)

rMUIPE1 (3x24s)
R1/LARS1 (3x24s)
ISPT/PE1 (3x24s)
B1JPE1 (3xl2s)
rMUIPE1 (3xl2s)
R1/LARS1 (3x12s)
ISPT/PE1 (3xl2s)
B1JPE1 (3x6s)

FOUNDATION FOUR MASTERED

3 Day Training/ 12 Week Cycle Example
Monday

Week S

Tuesday

rMUIPE1 (4x24s)
R 11LARS1 (4x24s)

Wednesday

Thursday

H1 & H2

rSPT/PE1 (4x24s)
BUPE1 (4xl2s)

Friday
rMU/PE1 (4x24s)
AI/LARS I (4x24s)
ISPTIPE1 (4x24s)
B1JPE 1 (4x12s)

Week 6

rMU/PE1 (4x36s)
R1/LARS1 (4x36s)
rSPT/PE I (4x36s)
BUPE1 (4xl3s)

H1 & H2

rMU/PEI (4x36s)
R1/LAAS1 (4x36s)
ISPT/PE1 (4x36s)
B1JPEI (4x13s)

Week 7

rMU/PE1 (5x36s)
R11LAR$1 (5x36s)
ISPT/PEI (5x36s)
BUPE1 (5x16s)

H1 &H2

rMU/PEI (5x36s)
R1/LAR$1 (5x36s)
ISPTIPE1 (5x36s)
81JPE1 (5x13S)

rMUIPE1 (5x18s)
R11LARS1 (5x16s)
r$PT/PE1 (5x13s)
BUPE1 (5x9s)

H1 &H2

rMU/PE1 (5x16s)
R1/LARS1 (5x18S)
f$PT/PE1 (5x18s)
B1JPE1 (5x9s)

WeekS
(deload)

FOUNDATION FOUR MASTERED

3 Day Training/ 12 Week Cycle Example
Monday

Tuesday

Wednesday

Thursday

Friday

Week9

rMU/PE1 (4x43s)
R1/LAR$1 (4x46s)
rSPT/PE1 (4x43s)
BUPE1 (4x24s)

H1 &H2

rMU/PE1 (4x43s)
R1/LAA$1 (4x43s)
I$PTIPE1 (4x48S)
B1JPE1 (4x24s)

Week 10

rMU!PE1 (4x60s)
R11LAAS1 (4x60s)
r$PT/PE1 (4x60s)
BUPE1 (4x30s)

H 1 & H2

rMU/PE1 (4x60s)
R1/LARS1 (4x60s)
ISPT!PE1 (4x60s)
B1JPE1 (4x30s)

Week 11

Week 12
(deload)

rMUIPE1 (SxSOs)
R 1/LARS1 (SxSOs)
rSPT/PE1 (SxSOs)
BUPEI (5x30s)
rMUIPEI (5x30s)
R1/LARSI (5x30s)
rSPT/PE I (5x30s)
BUPEI (5x15s)

H1 & H2

H 1 & H2

rMUIPE1 (SxSOs)
AIII.ARSI (5x60s)
ISPTIPE1 (5x60s)
B1JPEI (5x30s)
rMU/PEI (5x30s)
A1/I.ARSI (5x30s)
ISPTIPE1 (5x30s)
B1JPE I (5x15s)

 Introduct ion

Foundation Four Mastered 4 Day Example

Strength Chart
Getting St arted

FOUNDATION FOUR MASTERED

4 Day Training/ 12 Week Cycle Example

Weekly Workout Schedules

Mast ery & Mast ery Templat es

Monday

Tuesday

Week 1

rMUIPEt (3x12s)
RI /LAR$1 (3xl2s)
rSPT/PEI (3xl2s)
BLIPEI (3x6s)

Wednesday

Thursday

Friday

HI &H2

rMUIPEt (3xt2s)
RI/LAR$1 (3xl2s)
r$PT/PEI (3xl2s)
BL/PEI (3x6s)

HI & H2

Week2

rMUIPEI (5xl2s)
AI/LARS I (5xl2s)
r$PT/PEI (5xl 2s)
BLIPEI (Sx6s)

HI &H2

rMU/PEI (5xl2s)
RI/LARSI (5xl2s)
r$PT/PEI (5xl2s)
BLIPEI (5x6s)

HI &H2

Week3

rMUIPEI (3x24s)
R1/LARSI (3x24s)
rSPT/PEI (3x24s)
BLIPEI (3xl2s)

HI &H2

rMU/PEI (3x24s)
RI/LARSI (3x24s)
rSPT/PEI (3x24s)
BLIPEI (3xl2s)

HI & H2

rMU/ PEt (3xl2s)

AI/LARS I (3xl2s)
rSPT/PEI (3xl2s)
BLIPEI (3x6s)

HI & H2

rMU/PEI (3xl2s)
R1/LARSt (3xl2s)
rSPT/PEI (3xl2s)
BLIPEI (3x6s)

HI & H2

Trai ning Cycles & Cycle Examples

Performing Ri ng Strength
Mobility
Bent Arm Ri ng Strength
Leverage Assist ed Ri ng Strength
Straight Arm Ri ng Strength
Week 4
(deloadl

FOUNDATION FOUR MASTERED

4 Day Training/ 12 Week Cycle Example
Monday

Thursday

Friday

HI &H2

rMU/PEI (4x24s)
RI/LARSI (4x24s)
rSPT/PEI (4x24s)
BL/PEI (4xl2s)

HI &H2

rMUIPEI (4x36s)
R1/LARSI (4x36s)
rSPT/PE I (4x36s)
BLIPEI (4xl3s)

HI & H2

rMU/PEI (4x36s)
Rt/LARSI (4x36s)
rSPT/PEI (4x36s)
BLIPEt (4x13s)

HI & H2

rMU/PEt (5x36s)
RI/LAR$1 (5x36s)
rSPT/PEt (5x36s)
BL/PEI (5x16s)

HI &H2

rMUIPEI (5x36s)
RI/LARSI (5x36s)
rSPT/PEt (5x36s)
BLIPEI (5xl3s)

Ht & H2

rMUIPEI (5xl3s)
RI/LAR$1 (5xl 6s)
r$PT/PEI (5xl3s)
BLIPEI (5x9s)

HI &H2

rMUIPEI (5xl3s)
RI/LAR$1 (5xl3s)
r$PT/ PEI (5xl3s)
BLIPEI (5x9s)

HI &H2

Week S

rMUIPEI (4x24s)
R 11LARSI (4x24s)
rSPT/PEI (4x24s)
BLIPEI (4xl2s)

Week 6

Week 7

WeekS
(deloadl

Tuesday

Wednesday

FOUNDATION FOUR MASTERED

4 Day Training/ 12 Week Cycle Example
Monday

Thursday

Friday

HI &H2

rMUIPEI (4x43s)
RI/LAR$1 (4x48s)
rSPT/PEt (4x43s)
BL/PEI (4x24s)

HI &H2

rMU/PEI (4x60s)
RI/LAR$1 (4x60s)
r$PT/PEI (4x60s)
BLIPEI (4x30s)

HI &H2

rMUIPEI (4x60s)
RI/LARSI (4x60s)
rSPT/PEI (4x60s)
BLIPEI (4x30s)

HI &H2

rMU/PEI (5x60s)
R1/LARSI (5x60s)
rSPT/PEt (Sx60s)
BLIPEt (Sx30s)

HI &H2

rMU/PEI (Sx60s)
RI/LARSI (5x60s)
rSPT/PEI (Sx60s)
BLIPEI (5x30s)

HI &H2

HI & H2

rMU/PEI (5x30s)
R1/LARSI (5x30s)
rSPT/PEt (5x30s)
BLIPEt (5xl5s)

HI & H2

Week9

rMU/PEI (4x43s)
RI/LAR$1 (4x46s)
rSPT/PEI (4x43s)
BLIPEI (4x24s)

Week 10

Week 11

Week 12
(deloadl

rMU/PEt (5x30s)
Rt/LARSt (5x30s)
rSPT/PE t (5x30s)
BLIPEt (5xl5s)

Tuesday

Wednesday

 Introduct ion

Foundation Four Mastered 5 Day Example

Strength Chart
Getting St arted

FOUNDATION FOUR MASTERED

5 Day Training/ 12 Week Cycle Example

Weekly Workout Schedules

Mast ery & Mast ery Templat es

Monday

Tuesday

Wednesday

Thursday

Friday

Week 1

rMUIPEt (3x12s)
RI /LAR$1 (3xl 2s)
rSPT/PEI (3xl 2s)
BLIPEI (3x6s)

HI &H2

rMUIPEt (3x12s)
RI/LAR$1 (3x12s)
rSPTIPEI (3xl2s)
BL/PEI (3x6s)

HI &H2

rMU/PEt (3x12s)
RI/LAR$1 (3xl 2s)
rSPTIPEI (3x12s)
BL/PEI (3x6s)

Week2

rMUIPEI (5xl2s)
AI/LARS I (5xl2s)
r$PT/PEI (5xl 2s)
BLIPEI (Sx6s)

HI &H2

rMU/PEI (5xi 2S)

AI/LARS I (5xl2s)
rSPT/PEI (5xi2S)
BL/PEI (5x6s)

HI &H2

rMU/PEI (5xl 2s)

RIILARSI (5xl2s)
rSPTIPEI (5xi2S)
BL/PEI (5x6s)

Week3

rMUIPEI (3x24s)
R 1/LARSI (3x24s)
rSPT/PEI (3x24s)
BLIPEI (3xl2s)

HI &H2

rMUIPEI (3x24s)
AI/LARS I (3x24s)
rSPTIPEI (3x24s)
BL/PEI (3xl2s)

HI &H2

rMUIPEI (3x24s)
AI/LARS I (3x24s)
rSPTIPEt (3x24s)
BL/PEI (3x12s)

rMU/ PEt (3xl2s)

RI/LAR$1 (3xl2s)
rSPT/PE I (3xl2s)
BLIPEI (3x6s)

HI & H2

rMUIPEI (3xl2s)
AI/LARS I (3xl2s)
rSPT/PEt (3xl2s)
BL/PEI (3x6s)

HI &H2

rMU/PEI (3xl2s)
AI/LARS I (3xl2s)
rSPT/PEI (3xt2s)
BL/PE I (3x6s)

Trai ning Cycles & Cycle Examples

Performing Ri ng Strength
Mobility
Bent Arm Ri ng Strength
Leverage Assist ed Ri ng Strength
Straight Arm Ri ng Strength
Week 4
(deload)

FOUNDATION FOUR MASTERED

5 Day Training/ 12 Week Cycle Example
Tuesday

Wednesday

Thursday

Friday

Week S

rMUIPEI (4x24s)
R 11LARSI (4x24s)
rSPT/PEI (4x24s)
BLIPEI (4xl2s)

Monday

HI &H2

rMUIPEI (4x24s)
AI/LARS I (4x24s)
rSPTIPEI (4x24s)
BL/PEI (4xl2s)

HI &H2

rMU/PEI (4x24s)
AI/LARS I (4x24s)
rSPTIPEI (4x24s)
BL/PE 1 (4xl2s)

Week 6

rMU/PEI (4x36s)
R1/LARSI (4x36s)
rSPT/PE I (4x36s)
BLIPEI (4xl3s)

HI & H2

rMUIPEI (4x36s)
AI/LARS I (4x36s)
rSPT/PEI (4x36s)
BL/PEI (4xl3s)

HI &H2

rMU/PEI (4x36s)
AI/LARS I (4x36s)
rSPT/PEI (4x36s)
BL/PEI (4xl3s)

Week 7

rMU/PEt (5x36s)
RI/LAR$1 (5x36s)
rSPT/PEI (5x36s)
BL/PEI (5x16s)

HI &H2

rMUIPEI (5x36s)
AI/LARS I (Sx36s)
rSPTIPEI (5x36s)
BL/PEI (5xl8s)

HI &H2

rMU/PEI (5x36s)
AI/LAASI (5x36s)
rSPTIPEI (5x36s)
BL/PEI (Sxl8s)

rMUIPEI (5xl8s)
AI /LARS I (5xl6s)
r$PT/PEI (5xl8s)
BLIPEI (5x9s)

HI &H2

rMU/PEI (5xl8s)
AI/LARS I (5xl8s)
rSPT/PEI (Sxl8s)
BL/PEI (5x9s)

Ht &H2

rMU/PEI (5x16s)
AIILAASI (5xi 8S)
rSPT/PEI (5xl8s)
BL/PEI (5x9s)

WeekS
(deload)

FOUNDATION FOUR MASTERED

5 Day Training/ 12 Week Cycle Example
Tuesday

Wednesday

Thursday

Friday

Week9

rMU/PEI (4x48s)
RI /LAR$1 (4x46s)
rSPT/PEI (4x48s)
BLIPEI (4x24s)

Monday

HI &H2

rMU/PE1 (4x48s)
AI/LARS I (4x48s)
rSPTIPEI (4x48s)
BLIPEI (4x24s)

HI &H2

rMU/PEI (4x43s)
AI/LARS I (4x43s)
rSPTIPEI (4x48S)
BL/PEI (4x24s)

Week 10

rMU/PEI (4x60s)
AI/LARS I (4x60s)
rSPT/PEI (4x60s)
BLIPEI (4x30s)

HI &H2

rMUIPEI (4x60S)
AI/LARS I (4x60s)
rSPT/PEI (4x60S)
BL/PEI (4x30s)

HI &H2

rMU/PEI (4x60s)
AI/LARS I (4x60s)
rSPTIPEI (4x60S)
BL/PEI (4x30s)

Week 11

rMUIPEI (5x60s)
R 1/LARSI (5x60s)
rSPT/PEI (SxSOs)
BLIPEI (Sx30s)

HI &H2

rMUIPEI (5x60s)
AI/LARS I (5x60s)
rSPTIPEI (Sx60s)
BL/PEI (5x30s)

HI &H2

rMUIPEI (Sx60s)
AI/LARS I (SxSOs)
rSPTIPEt (5x60s)
BL/PEI (5x30s)

rMUIPEt (5x30s)
AI/LARSI (5x30s)
rSPT/PE I (5x30s)
BLIPEI (5xl5s)

HI & H2

rMUIPEI (5x30s)
AI/LARS I (5x30s)
rSPT/PEI (5x30s)
BL/PEI (5xl5s)

HI &H2

rMU/PEI (5x30s)
AI/LARS I (5x30s)
rSPT/PEI (5x30s)
BL/PE I (5x15s)

Week 12
(deload)

 Introduction
Strength Chart
Getting Started
Weekly Worl<out Schedules
Mastery & Mastery Templates
Training Cycles & Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

T his is not an Introductory Course

Rings One (R I) is not an introductory gymnastics strength training

course. If you are a beginner to the world of gymnastics strength
training, this is not the appropriate course for you. You would be far
better served stopping here,
back and starting again with the
GB Foundation and Handstand series.
For attaining the best results and the fastest progress through the GB
Ring Strength courses, my personal recommendation is to first
master the GB Foundation series up through Foundation Four.
Mastering Foundation Four first will allow you to begin your ring
strength with an acceptable level of basic GST strength and mobility.
At a bare minimum Foundation Two (F2) should be mastered first
before struting Rings One. Be aware that beginning ring strength
training with a foundation mastery of only F2 will not be optimal,
but is workable if the proper precautions are taken.
In my opinion, if you have not yet reached these basic levels of
gymnastics strength you need to take care of first things fust. And
that means going back and completing your GST foundation
training. This is not to say that you cannot casually explore training
on the rings after your day's Foundation and Handstand training is
completed. However this should be casual work/play and NOT
structured training.

 Introduction
Strength Chart
Getting Started
Weekly Worl<out Schedules
Mastery & Mastery Templates
Training Cycles & Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Physiques

The strength and physiques which can be developed using ring

strength are little short of
Pound for pound, a world class
athlete on the rings is quite simply the strongest athlete over the
widest range of motion walking the planet. In addition to being
incredibly effective as a strength development method, strength
training on the rings ">Vill also greatly improve c.oordination, balance
and agility.
Ring strength training, properly structured, also provides exceptional
arm development for the biceps and brachialis, upper back and
surprisingly the forearms as well. Straight arm ring strength training
requires that the body function as a whole, which in tum will be
limited by the weakest link which in the case of ring strength
elements is usually the brachialis; especially in beginners.
How does it work? Well to put it quite simply, we take leverage and
work it to our advantage - or perhaps we should say disadvantage.
Why disadvantage? Because by increasing the length of our lever
(our arms) from our center mass (torso and shoulder girdle) we are
able to greatly increase the resistance of an exercise without
increasing our bodyweight.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery & Mastery Templates
Training Cycles & Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

A Different Beast

Ring strength is a completely different beast. In order to achieve

success (e.g. advanced ring strength skills), your progress must
follow a certain developmental path. Not if you feel like, but must.
Otherwise you are quite quickly going to experience a complete and
sudden halt in your progress.
In terms of your ultimate ring strength potential; the brachialis (a
small muscle which crosses your elbow) reigns supreme. This is the
link upon which all advanced ring strength elements depend upon.
And no amount of bent atm strength will get you there. Let me
repeat that; there is no amount of bent arm strength in the world
which will adequately prepare your brachialis for the demands of
straight atm ring strength. Only focused, patient, progressive
development of the brachialis. If you are impatient and attempt to
jump right into advanced straight arm ring strength elements; at a
minimum you will give yourself elbow tendonitis and at a maximum
you could blow your elbow apart.
After the brachialis, the upper back and foreatms are probably in a
tie for the next level of imp01tance. However you will not even get
out of the statt ing gate unless you address your brachialis strength
deficiencies first. And these deficiencies are measured by ring
strength standards. Whatever your other athletic accomplishments
may be, unless they have included directly addressing brachialis
development, they will prove of little value in terms of fast tracking
you through the ring strength progressions.
In fact, even the attempt to do so with inadequate preparation is often
good only for a nice case of elbow tendonitis.
Ring strength is however worth the price. It builds an incredibly high
degree of maximal strength that more widely transfers to other
athletic endeavors than any other training methodology.
For example, with only 40 minutes of instruction, my senior athletes
have all jerked 150% bodyweight - without ever having done an
olympic weightlifting jerk before. Double bodyweight squats are the
norm. After only two or three weeks of benching in college (and
never having bench pressed before), one of my students bench
pressed 300lbs at a bodyweight of 145lbs.
For deriving the maximum strength benefits possible from ring
training, and to avoid injwy and problems later on do\vn the road, it
is important to proceed patiently and correctly through the GB Ring
Strength courses.
Of course, occasionally deviating from the program and having a
little fun experimenting with more advanced skills will cause no
harm, however immediately progressing to intensively training high
level skills without having first laid the correct developmental
foundation will almost certainly result in injury as unprepared joints
and muscles strive to do what they are not yet ready to do.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery &. Mastery Templates
Training Cycles &. Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assist ed Ri ng Strength
Straight Arm Ring Strength

Ring Strength Comp onen ts

During your ring strength development you are going to focus on

developing the following basic ring strength components; rings
mobility, bent ann ring strength (BARS), leverage assisted nng
strength (LARS) and straight ann ring sfren:oth (SARS) .
Ring Mobility: These are mobility exercises that are specially
designed to support ring strength training.
BARS: Bent ann ring strength are exercises on the rings where the
strength and power are generated by bending and extending the
elbows.
LARS: Leverage assisted ring strength are exerc1ses on the rings
where the elbows are both straight and supported during the
execution of straight arm strength exercises. Used correctly and in
the proper order, these LARS exercises are quite valuable as they
allow the shoulder girdle, chest and lats to continue building strength
while protecting the brachialis from excessive loading during the
execution of more advanced straight ann exercises.
SARS: Straight ann ring strength are exercises on the rings where
the elbows are both straight and unsupported. The body's
musculature alone provides the power. These exercises build
exceptional strength and muscle. To be effective however, they must
patiently be developed in the correct order.

 Introduction
Strength Chart
Getting Started
Weekly Worl<out Schedules
Mastery & Mastery Templates
Training cycles & cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Proper False Grip is Essential

False grips are featured quite heavily in Rings One. They are an
safe, productive ring strength
essential stepping stone for
training. In fact false grips are so important, that their strength and
proper development (or the lack thereof! ) will later also have a
significant influence on your ability to properly perform iron cross,
maltese and inverted iron cross.
However those more advanced skills are for the future. Now it is
time to take care of first things first. During Rings One, you will be
exposed to a variety of different false grip variations; each of which
incurs its own training effect on your forearms and wrists.
You will be taught the following variations:
double arm false grip bent arm hang
double arm false grip straight arm hang
double arm false grip rows and pullups
single arm false grip lock off
The false grip lock off is especially important during the SARS
portion of your training as it serves to both strengthen and remove
irritation in the brachialis. In fact it is so important that you will be
performing a set of FG Lock Off after each and every SARS work
set. After one to two years, you will no longer need to include FG
Lock Offs in your training, but as a beginner to ring strength training
you w-ill quickly find that they are worth their weight in gold.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery & Mastery Templates
Training Cycles & Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

How to False Grip

HOW TO FALSE GRIP

-Grab a ring and place it so that crease where the outside edge of
your palm and the wrist is on top ofthe rings.
-Now bend the wrist strongly. So strongly in fact that you are
bending the wrist as close to a 90 degree angle as you are able.
-Now maintaining that 90 degree angle, pivot the hand inward on
that outside edge of the v.lfist until until the knuckle at the base of
your index fmger is now directly on top of the ring.
-If you have properly placed the hand, the ring will now run in a
diagonal line across your palm from the base of the index finger to
the outside edge of your v.lfist/palm.
-Photos and videos of proper false grips are presented in the
beginning of the BARS section of this course.
COM:MON FALSE GRIP ISSUES
-Insufficient bend in the wrist. This is a wrist mobility issue and will
improve with more false grip work if you are constantly striving to
achieve that 90 degree wrist angle.
-Insufficient forearm strength. During a bent arm false grip hang,
many people fmd that their false grip 'slips out' to a regular grip.
This is due to a lack of forearm strength and will improve if you are
diligent about your false grip training.
-Inability to maintain a false grip while in a straight arm hang. This
is due to a lack of forearm mobility. The solution is to initially only
straighten the elbows to the point where you are still able to maintain
a proper false grip. Then over time continue working until you are
fmally able to hang in a 90 degree false grip with completely straight
arms.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules

Cycles &. Cycle Examples

Mastery &. Mastery Templates

Performing Ring Strength

Mobility
Bent Arm Ring Strength
Leverage Assist ed Ri ng Strength
Straight Arm Ring Strength

LARS Straps
The straps used in the Rings One LARS training are incredibly
producthe for such a simple design and quite easy to make on your
own:

l) Go to the local hardware store and select approx 30" of a one inch
wide nylon strapping. This should give you more than enough
strapping to make a single pair of LARS straps.
2) Now measure the circumference of your forearm at it's widest
point and add two inches to that measurement. This will be length of
each of your straps before they are
3) To have the straps sewn, I have had the most success taking them
to a shoe repair shop, however some tailors also have the necessary
heavy duty sewing machines.
4) Now simply overlap both edges of a single strap by one inch and
have this juncture of the material sev.'!l together using a square shape
and then also stitch several diagonal lines thru the center of the
square.
Your LARS straps are now done. Simply place them on your ring
straps so that both ring straps come up thru the center of the LARS
strap.
- There are plenty of photos and videos of the LARS straps in the
LARS section.

 Introduction
Strength Chart
Getting Started
Weekly Worl<out Schedules
Mastery & Mastery Templates
Training Cycles & Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

How to Measure Ring Strength

The International Gymnastics Federation (FIG) recogruzes the
following values for ring strength elements:
Example Table ofRin!!' Strength Element Values
No value- ring support, muscle up*
A - back lever, front lever
B - iron cross, press handstand, L-cross, straddle planche
C - planche, inverted cross
D - maltese
E - victorian
*Note that the vast maJonty of people who proudly think they
possess ring strength, began and ended their ring strength journey
with the muscle up; which by real GST standards is such a low level,
easy strength element that it is not even worth noting.
The FIG rates Ring strength elements from A to G, with A being the
easiest and G the most difficult. Note that these ratings are for static
holds only; swinging into an element or pressing up into the element
will generally raise the value of the hold one value. However as this
is a pure ring strength course and not a technical gymnastics course,
we will not be addressing any of the
or kipping ring
strength variations.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery &. Mastery Templates
Training Cycles &. Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Handstands and Press Handstands

While working on Rings One, it is also an absolute necessity to

continue working on mastering Handstand One (Hl) and Handstand
Two (H2). Mastering basic handstands and press handstands will
have a direct effect on your ability to successfully navigate the next
ring strength course in this series; Rings Two.
And if there is no Rings Two, there will be no Ring Strength Three,
etc. etc. You get the picture. Make sure that you take care oftoday's
business today or there will be no tomorrow. At least as far as your
ring strength training is concerned.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery &. Mastery Templates
Training Cycles &. Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assist ed Ring Strength
Straight Arm Ring Strength

Preparing for t h e Day' s Training

After a general limbering up continue on into the assigned

mobility for that particular ring strength course.
Then proceed into your Foundation FBAS to futher warm up the
joints. At this point in your OST development, be aware that we are
no longer using the Foundation FBAS elements to increase maximal
strength purposes but rather to warmup, cool down and maintain
joint integrity.
The specifics of this section of the warmup will of course be
predicated upon the level of Foundation you have completed. For
example, if you have mastered F4 as recommended, I would expect
your FBAS warmup to include 30 HLL (single set), 5 SL Pulls (each
side), 3 rope climbs (a triple lap, a double lap and a double lap), 10
HBP and 10 SLS on each leg.
After the FBAS section of the warmup you would then proceed into
your FSAS work performing a single set each of 30s Lsit, 30s
straddle L, 30s middle split hold, lOs manna, lOs straddle planche
and 1Os front lever.
If you have properly completed your Foundation traiillilg, this
warmup \Vill only be of moderate intensity and should not feel
especially rigorous. If this is not the case, you have failed to properly
complete Foundations and need to go back and address your
deficiencies.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery &. Mastery Templates
Training Cycles &. Cycle Exa mples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

No Shortcuts

There are no shortcuts in ring strength. You will need to do the

work. And you will need to do it in the correct order.
You will not be able to go from planche on the floor, to planche on
the paralletes, to a planche on the rings. Ring strength does not work
that way as neither the floor or parallete planche directly address the
brachialis development that you will need to support a planche on
the rings.
Yes, you will indeed need to learn a planche on the floor and a
planche on the pa.ralletes; (hence the pre-requisite of having
mastered Foundation Two at a minimum and preferably Foundation
Four). However in parallel with having developed these strength
elements, you will also need to follow a specific program focused on
developing the brachialis. That program begins with Rings One.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery & Mastery Templates
Training Cydes & Cyde Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Band lnlocate: R1>iM1

Mastery
You must be able to perform 1Or correctly and with full range
of motion. Do R1 >iM1, R1>iM2, R1>iM3, R1>iM4, R1>iM5,
R1 >iM6, and R1>iM7 as a series during warmup.
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
your range of motion does not initially match that of the video.
As you train this over one or more prog ramming blocks, your
body will naturally adapt.
Focus Points
1) Keep the hands as narrow as possible during the pull.
2) Completely finish the rotation of the arms in the rear.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery & Mastery Templates
Training Cydes & Cyde Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Band Butterfly Pull: R1 >iM2

Mastery
You must be able to perform 1Or correctly and with full range
of motion. Do R1 >iM1, R1>iM2, R1>iM3, R1>iM4, R1>iM5,
R1 >iM6, and R1>iM7 as a series during warmup.
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
your range of motion does not initially match that of the video.
As you train this over one or more prog ramming blocks, your
body will naturally adapt.
Focus Points
1) Note how the hands rotate slightly inward at the top.
2) Do not hunch forward as you pull the band downward.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery & Mastery Templates
Training Cydes & Cyde Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Band Kip Pull: R1 >iM3

Mastery
You must be able to perform 1Or correctly and with full range
of motion. Do R1 >iM1, R1>iM2, R1>iM3, R1>iM4, R1>iM5,
R1 >iM6, and R1>iM7 as a series during warmup.
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
your range of motion does not initially match that of the video.
As you train this over one or more prog ramming blocks, your
body will naturally adapt.
Focus Points
1) Pull the hands straight down to the hips.
2) Keep the elbows completely straight; no bending.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery & Mastery Templates
Training Cycles & Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Standing Band Circle: R1 >iM4

Mastery
You must be able to perform 10r (5 each direction) correctly
and with full range of motion. Do R1>iM1 , R1>iM2, R1>iM3,
R1 >iM4, R1 >1M5, R1>iM6, and R1>iM7 as a series during
warmup.
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
your range of motion does not initially match that of the video.
As you tra in this over one or more programming blocks, your
body will naturally adapt.
Focus Points
1) Note how the athletes shoulders roll to increase ROM.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery & Mastery Templates
Training Cycles & Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Band Maltese Pull: R1 >iM5

Mastery
You must be able to perform 1Or correctly and with full range
of motion. Do R1 >iM1 , R1>iM2, R1>iM3, R1>iM4, R1>iM5,
R1 >iM6, and R1 >iM7 as a series during warmup.
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
body will naturally adapt.
Focus Points
1) With the elbows facing forward , pull the hands forward.
2) There is no need to pull to horizontal; 45 degrees is fine.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery & Mastery Templates
Training Cydes & Cyde Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Band Victorian Pull: R1 >iM6

Mastery
You must be able to perform 1Or correctly and with full range
of motion. Do R1 >iM1, R1>iM2, R1>iM3, R1>iM4, R1>iM5,
R1 >iM6, and R1>iM7 as a series during warmup.
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
your range of motion does not initially match that of the video.
As you train this over one or more prog ramming blocks, your
body will naturally adapt.
Focus Points
1) Begin with the hands slightly below shoulder height.
2) Keeping the elbows straight, pull completely to the rear.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery & Mastery Templates
Training Cycles & Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Band External Rotation: R1 >iM7

Mastery
You must be able to perform 1Or correctly and with full range
of motion. Do R1 >iM1 , R1>iM2, R1>iM3, R1>iM4, R1>iM5,
R1 >iM6, and R1 >iM7 as a series during warmup.
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
body will naturally adapt.
Focus Points
1) Do not allow the elbows to move forward of the shoulders.
2) Maintain a 90 degree angle in the elbows.

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery & Mastery Templates
Training Cycles & Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

False Grip Lock Off: R1 >iM8

Mastery
You must be able to perform 10s (each arm) correctly and with
fu ll range of motion after each SARS work set.

Focus Points

Remember that mobility is not a maximal strength endeavor,

but one of slow and steady progress. Do not be concerned if
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
body will naturally adapt.

1) It is imperative to always maintain a 90 degree false grip.

2) Attempt to place the knuckles directly on the chest.

 IntroductiOn

Getting Started

Strengt h Chart

weekly Workout Schedules

Mastery & Mastery Templates
Training Cycles & Cycle Examples
Performing R1ng Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

False Grip Bent Arm Hang: rMU/PE1

Mastery

Focus Points

To move to the next progression, you must be able to perform

5 sets of 60s.

1) A false grip should have a 90 degree bend in the wrist.

2) The hands should pull together in the center of the chest.

1
3x12s
2 = Sx12s
3 = 3x24s
4

_ __

Block 1: For if you are not remotely close to mastery

Week
Week
Week
Week

5 4x24s
6 = 4x36s
7
Sx36s
8
Sx18s (deload)

=
=
=

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

9
4x48s
10 4x60s
11
Sx60s
12
Sx30s (deload)

=
=
=
=

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 IntroductiOn

Getting Started

Strength Chart

weekly Workout Schedules

Mastery & Mastery Templates
Training Cycles & Cycle Examples
Performing R1ng Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

False Grip Straight Arm Hang: rMU/PE2

Mastery

Focus Points

To move to the next progression, you must be able to perform

5 sets of 30s.

1) Initially straight arms make the FG quite difficult to hold.

2) If you lose the false grip, stop & do not count that set.

1
3x6s
2 = Sx6s
3 = 3x12s
4
3x6s (delead..!..
) __

Block 1: For if you are not remotely close to mastery

Week
Week
Week
Week

5
6
7
8

= 4x12s
= 4x18s
= Sx18s
= Sx9s (delead )

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

9
4x24s
10 = 4x30s
11
Sx30s
12
Sx15s (delead)

=
=
=

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 IntroductiOn

Getting Started

Strengt h Chart

weekly Workout Schedules

Mastery & Mastery Templates
Training Cycles & Cycle Examples
Performing R1ng Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

False Grip Row: rMU/PE3

Mastery

Focus Points

To move to the next progression, you must be able to perform

5 sets of Sr.

1
3x1r
2 = Sx1r
3 = 3x2r
4
3x1r ( deload)

1) lfJour false grip keeps slipping out, your forearms may

nee time to gradually increase their strength and flexibility.

Week
Week
Week
Week

=
=

5 = 4x2r
6
4x3r
7 = Sx3r
8
Sx2r (deload)

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

9
4x4r
10 = 4x5r
11
SxSr
12 = Sx3r (deload)

=
=

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introduction
Strength Chart
Gettmg Started
Weekly Workout Schedules
Mastery & Mastery Templates
Tra1mng Cycles & Cycle Examples

Mobility

Performmg R1ng Strength

Bent Arm Ring Strength

Leverage Ass1sted Ring Strength
Straight Arm Ring Strength

False Grip Pull-up: rMU/PE4

Mastery

Focu s Points

To move to the next progression, you must be able to perform

5 sets of Sr.

1) While in a FG, pull up until the hands touch the chest.

2) The elbows must completely straighten between reps.

1
2
3
4

=
=
=
=

3x 1r
Sx 1r
3x2r
3x1r (deload )

Block 1: For If you are not remotely close to mastery

Week
Week
Week
Week

5
6
7
8

= 4x2r
= 4x3r
= Sx3r
= 5x2r (deload)

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

9 = 4x4r
10
4x5r
11 = SxSr
12 = Sx3r (deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introduction

Getttng Started

Strength Chart

Weekly Workout Schedules

Mastery & Mastery Templates
Tra1n1ng Cycles & Cyde Examples
Performing R1ng Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Standing Muscle Up: rMU/PE5

Mastery

Focus Points

To move to the next progression. you must be able to perform

5 sets of Sr.

1) Do not overly assist with the legs; just barely use them.
2) It is not necessary to straighten the arms at the top.

1 = 3x1r
2
Sx1r
3 = 3x2r
4 = 3x1r (deload)

Block 1: For if you are not remotely close to mastery

Week
Week
Week
Week

5 = 4x2r
6 = 4x3r
7 = Sx3r
Sx2r (deload)
8

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

9 = 4x4r
10 = 4x5r
11 = SxSr
12 = Sx3r (deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introduction

Getttng Started

Strength Chart

Weekly Workout Schedules

Mastery & Mastery Templates
Tra1n1ng Cycles & Cyde Examples
Performing R1ng Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Assisted Negative MU: rMU/PE6

Mastery

Focus Points

To move to the next progression. you must be able to perform

5 sets of Sr.

1) Descend with control; do not simply flop down.

2) Do not allow the elbows to prematurely drop backward.

1 = 3x1r
2
Sx1r
3 = 3x2r
4 = 3x1r (deload)

Block 1: For if you are not remotely close to mastery

Week
Week
Week
Week

5 = 4x2r
6 = 4x3r
7 = Sx3r
Sx2r (delead)
8

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

9 = 4x4r
10 = 4x5r
11 = SxSr
12 = Sx3r (deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introduction
Strength Chart
Gettmg Started
weekly Workout Schedules
Mastery & Mastery Templates
Tralnmg Cycles & Cycle Examples
Performing Ring Strength
> MObility

Bent Arm Ring Strength

Leverage ASSISted Rmg Strength
Straight Arm Ring Strength

Negative Muscle Up: rMU/PE7

Mastery

Focus Points

To move to the next progression, you must be able to perform

5 sets of 5r.

1
2
3
4

= 3x1r (deload)

= 3x1r
= Sx1r
= 3x2r

Block 1: For if you are not remotely close to mastery

1) Move as slowly as possible through the transition.

2) Note how the elbows circle from up, to back, to down.

Week
Week
Week
Week

5
6
7
8

= Sx3r
= Sx2r (de load)

= 4x2r
= 4x3r

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

9
10
11
12

= 4x5r
= SxSr
= Sx3r (deload)

= 4x4r

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introduction

Getttng Started

Strength Chart

Weekly Workout Schedules

Mastery & Mastery Templates
Tra1n1ng Cycles & Cyde Examples
Performing R1ng Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Strap Ring Plank: R1>LARS1

Mastery

Focus Points

To move to the next progression. you must be able to perform

5 sets of 60s.

1) This position should feel as though you are pressing the

crease of your elbows strongly forward into the straps.

1 = 3x12s
2
Sx 12s
3 = 3x24s
4 = 3x12s ( deload )

Block 1: For if you are not remotely close to mastery

Week
Week
Week
Week

5 = 4x24s
6 = 4x36s
7 = Sx36s
Sx18s ( deload)
8

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

9 = 4x48s
10 = 4x60s
11 = Sx60s
12 = Sx30s (deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introduction
Strength Chart
Gettmg Started
weekly workout Schedules
Mastery & Mastery Templates
Tra1n1ng Cycles & Cycle Examples

Mobility

Performing Ring Strength

Bent Arm Ring Strength

Leverage Assisted Ring Strength
Straight Arm Ring Strength

Strap Ring Plank Circle: R1 >LARS2

Mastery

Focus Points

To move to the next progression, you must be able to perform

5 sets of 10r (5 reps each direction).

1
3x2r
2 = Sx2r
3 = 3x4r
4 = 3x2r ( delead )

5 4x4r
6 = 4x6r
7 = Sx6r
Sx3r (delead)
8

9
10
11
12

= SxSr (de load )

= Sx 10r

= 4x 10r

= 4x8r

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

Block 1: For If you are not remotely close to mast ery

1) Keep the rings turned out past parallel at all times during
both directions of plank circles.

Week
Week
Week
Week

 IntroductiOn

Getting Started

Strengt h Chart

weekly Workout Schedules

Mastery & Mastery Templates
Training Cycles & Cycle Examples
Performing R1ng Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Strap Fly: R1>LARS3

Mastery

Focus Points

To move to the next progression, you must be able to perform

5 sets of Sr.

1
3x1 r
2 = Sx1r
3 = 3x2r
4
3x1r ( deload)

5 4x2r
6 = 4x3r
7
Sx3r
8 = Sx2r (deload)

=
=

Block 2: If you can do some set s, but not at mastery

Week
Week
Week
Week

1) Lower until your chest is level with your shoulders.

2) Only go as low as you can keep your elbows straight.

Week
Week
Week
Week

9
4x4r
10 4x5r
11
SxSr
12 Sx3r (deload)

=
=
=
=

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introduction

Getttng Started

Strength Chart

Weekly Workout Schedules

Mastery & Mastery Templates
Tra1n1ng Cycles & Cyde Examples
Performing R1ng Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Strap Support Hold: R1>LARS4

Mastery

Focus Points

To move to the next progression. you must be able to perform

5 sets of 30s.

1) At a minimum, the rings must be tumed past parallel.

2) Lean strongly on the straps as you press the elbows fwd .

1 = 3x6s
2
Sx6s
3 = 3x12s
4 = 3x6s (deload )

Block 1: For if you are not remot ely close t o mast ery

Week
Week
Week
Week

5
6
7
8

= Sx9s (deload )

= 4x12s
= 4x18s
= Sx18s

Block 2: If you can do some set s, but not at mastery

Week
Week
Week
Week

9 = 4x24s
10 = 4x30s
11 = Sx30s
12 = SxlSs ( deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introduction

Getttng Started

Strength Chart

Weekly Workout Schedules

Mastery & Mastery Templates
Tra1n1ng Cycles & Cyde Examples
Performing R1ng Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Strap Support Swings: R1>LARS5

Mastery

Focus Points

To move to the next progression. you must be able to perform

5 sets of 1Or.

1 = 3x2r
2
Sx2r
3 = 3x4r
4 = 3x2r (deload)

Block 1: For if you are not remotely close to mastery

1) Keep tension on the strap by pressing the elbows forwa rd.

2) There should be daylight between the torso and the arms.

Week
Week
Week
Week

5 = 4x4r
6 = 4x6r
7 = Sx6r
Sx3r (deload )
8

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

9 = 4x8r
10 = 4x10r
11 = Sx10r
12 = SxSr (deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introduction

Getttng Started

Strength Chart

Weekly Workout Schedules

Mastery & Mastery Templates
Tra1n1ng Cycles & Cyde Examples
Performing R1ng Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

45 Degree Parallet Support Hold: rSPT/PE1

Mastery

Focus Points

To move to the next progression. you must be able to perform

5 sets of 60s.

1) A 45 degree angle is sufficient turnout for this exercise.

2) The elbows will now be pressing forward unassisted.

1 = 3x12s
2
Sx 12s
3 = 3x24s
4 = 3x12s ( deload )

Block 1: For if you are not remot ely close to mastery

Week
Week
Week
Week

5 = 4x24s
6 = 4x36s
7 = Sx36s
Sx18s ( deload)
8

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

9 = 4x48s
10 = 4x60s
11 = Sx60s
12 = Sx30s (deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introduction
Strength Chart
Getting Started
Weekly Workout Schedules
Mastery & Mastery Templates

Strength

Tra1n1ng Cycles & Cycle Examples

Performng
Moblhty
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm R1ng Strength

Rings Plank: rSPT/PE2

Mastery

Focus Points

To move to the next progression. you must be able to perform

5 sets of 60s.

1) Ring planks are extremely biceps intensive.

2) The elbows should be pressed completely straight.

3x 12s
Sx 12s
3x24s

= 3x 12s (deload)

1 =
2 =
3 =
4

Block 1: For if you are not remotely close to mastery

Week
Week
Week
Week

5
6
7
8

=
=
=
=

4x24s
4x36s
Sx36s
Sx 18s (de load)

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

9
4x48s
10 = 4x60s
11 = Sx60s
12 = Sx30s (deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introduction
Strength Chart

Rings Support Hold: rSPT/SE1

Mastery

Focus Points

To move to the next progression, you must be able to perform

5 sets of 30s.

Gett1ng Started
Weekly Workout Schedules

1
3x6s
2 = Sx6s
3 = 3x12s
4 = 3x6s (delo_a_
d ),___ _ __

5 = 4x12s
6
4x 18s
7 = Sx18s
8 = Sx9s ( deload)

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

Block 1 : For If you are not remotely close to mastery

1) Press the arms outward until they are clear of your hips.
2) Bend your wrists if necessary to keep forearms off straps.

Mastery & Mastery Templates

Tra1n1ng Cycles & Cycle Examples

MObility

Performing Ring Strength

'

Bent Arm Ring Strength

Leverage Assisted Ring Strength
Stra1ght Arm Ring Strength

Week
Week
Week
Week

9
10
11
12

= 4 x30s
= 5x30s
= 5x 15s (deload)

= 4x24s

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 lntroducbon
Strength Chart

Rings 1/2 L-sit: rSPT/SE2

Mastery

Focus Points

To move to the next progression. you must be able to perform

5 sets of 30s.

Getting Started
Weekly Workout Schedules

1
2
3
4

= 3x6s
= Sx6s
= 3x12s
= 3x6s ( deload)
5 4x12s
6 4x18s
7
Sx18s
8 = Sx9s (deload)

=
=
=

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

Block 1: For If you are not remotely close to mastery

1) The intent is to perform the 1/2 L-sit without changing your

basic arm and torso position.

Mastery & Mastery Templates

Tralntng Cycles & Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Rmg Strength

Week
Week
Week
Week

9
4x24s
10 4x30s
11 = 5x30s
12
5x15s (deload )

=
=
=

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 lntroducbon
Strength Chart

Rings Lsit: rSPT/SE3

Mastery

Focus Points

To move to the next progression. you must be able to perform

5 sets of 30s.

Getting Started
Weekly Workout Schedules

1
2
3
4

= 3x6s
= Sx6s
= 3x12s
= 3x6s (deload)
4x12s

= 4x18s
= Sx18s
= Sx9s (deload)

5 =
6
7
8

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

Block 1: For If you are not remotely close to mastery

1) The chest is tall with only a slight degree of protraction.

2) Do not bend the elbows or pull the arms into the sides.

Mastery & Mastery Templates

Tralntng Cycles & Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Rmg Strength

Week
Week
Week
Week

=
=
=

9 = 4x24s
10 4x30s
11
Sx30s
12
Sx15s (deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Tra1nmg Cycles & Cyde Examples

Performmg Ring Strength
Mobd1ty
Bent Arm Ring Strength

Straight Arm Ring Strength

Leverage AssiSted Rmg Strength

Ring Support

BL/PE2

BL/PEl

Back Lever

colors correspond to strength chart levels

rSPT/PE2

BL/PE3

rSPT/PEl

rSPT/SEl

BL/SE2

BL/SEl

Sh

rSPT/SE2

Eb

P.

rSPT/SE3

Rings Straddle-L: rSPT/SE5

Mast ery

Focus Points

To move to the next progression. you must be able to perform

5 sets of 30s.

1) To properly balance, the chest will need to lean forward.

2) DO NOT allow the legs to rest on the arms or rings.

1 = 3x6s
2
Sx6s
3 = 3x12s
4 = 3x6s (deload)

Block 1: For if you are not remotely close to mastery

Week
Week
Week
Week

5 = 4x12s
6 = 4x18s
7 = Sx18s
8
Sx9s (deload )

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

9 = 4x24s
10 = 4x30s
11 = Sx30s
12 = Sx15s (deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introducbon
Strength Chart

Swinging Support: rSPT/SE6

Mastery

Focus Points

To move to the next progression, you must be able to perform

5 sets of 1Or.

Gett1ng Started
Weekly Workout Schedules

1
2
3
4

5
6
7
8

= 3x2r (deload)

= 3x2r
= 5x2r
= 3x4r

= 5x3r ( deload)

= 4x6r
= Sx6r

= 4x4r

Block 2: If you can do some set s, but not at mast ery

Week
Week
Week
Week

Block 1: For if you are not remotely close t o mastery

1) Despite moving, the arms should remain locked in place.

2) Swinging forward and backward is one repetition.

Mastery & Mastery Templates

Tra1ntng Cycles & Cycle Examples
Performmg Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Rmg Strength
Straight Arm Rmg Strength

Week
Week
Week
Week

9 = 4x8r
10 4x10r
11 = 5x10r
12 = SxSr (deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introducbon
Strength Chart

Support Swing: rSPT/SE7

Mastery

Focus Points

To move to the next progression, you must be able to perform

5 sets of 1Or.

Gett1ng Started
Weekly Workout Schedules

1
2
3
4

5
6
7
8

= 3x2r ( deload)

= 3x2r
= 5x2r
= 3x4r

= 5x6r
= 5x3r ( deload)

= 4x6r

= 4x4r

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

Block 1 : For if you are not remotely close to mastery

1) The hips need to swing in front of and behind the hands.

2) Daylight should be visible In between the hips and hands.

Mastery & Mastery Templates

Tra1ntng Cycles & Cycle Examples
Performmg Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Rmg Strength
Straight Arm Rmg Strength

Week
Week
Week
Week

9 = 4x8r
10 = 4x10r
11 = 5x10r
12 = SxSr (deload )

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 IntroductiOn

Getting Started

Strength Chart

weekly Workout Schedules

Mastery & Mastery Templates
Training Cycles & Cycle Examples
Performing R1ng Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Assisted German Hang: BUPE1

Mastery

Focus Points

To move to the next progression, you must be able to perform

5 sets of 30s.

1
3x6s
2 = Sx6s
3 = 3x12s
4
3x6s ( deload)

1) Use the feet on the ground to control the intensity.

2) Allow the knees to bend, but keep the hips open and flat.

Week
Week
Week
Week

5
4x12s
6 4x18s
7
Sx18s
8 = Sx9s ( deload)

=
=
=

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

9
4x24s
10 = 4x30s
11 = Sx30s
12 Sx15s (deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introduction

Getttng Started

Strength Chart

Weekly Workout Schedules

Mastery & Mastery Templates
Tra1n1ng Cycles & Cyde Examples
Performing R1ng Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

German Hang: BUPE2

Mastery

Focus Points

To move to the next progression. you must be able to perform

5 sets of 30s.

1) Descend completely into complete shoulder extension.

2) Tum the palms outward so that they point straight back.

1 = 3x6s
2
Sx6s
3 = 3x12s
4 = 3x6s (deload)

Block 1: For if you are not remot ely close t o mastery

Week
Week
Week
Week

5 = 4x12s
6 = 4x18s
7
Sx18s
8 = Sx9s (deload )

Block 2: rt you can do some sets, but not at mastery

Week
Week
Week
Week

9 = 4x24s
10 4x30s
11 = Sx30s
12 = Sx15s (deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introduction
Strength Chart

German Hang Pull: BUPE3

Mastery

Focus Points

To move to the next progression, you must be able to perform

5 sets of 5r.

Gett1ng Started
Weekly Workout Schedules

1
3x1r
2 = Sx1r
3 = 3x2r
4 = 3x1r (deload)

5
6
7
8

=
=
=
=

4x2r
4x3r
Sx3r
Sx2r ( deload)

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

Block 1: For If you are not remotely close to mastery

1) Descend completely at the bottom of each repetition.

2) Smoothly pull up out of the bottom; no jer1<ing.

Mastery & Mastery Templates

Tra1n1ng Cycles & Cycle Examples

MObility

Performing Ring Strength

'

Bent Arm Ring Strength

Leverage Assisted Ring Strength
Stra1ght Arm Ring Strength

Week
Week
Week
Week

9
4x4r
10 = 4x5r
11 = SxSr
12 Sx3r ( deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 lntroducbon
Strength Chart

Tuck Back Lever: BUSE1

Mastery

Focus Points

To move to the next progression. you must be able to perform

5 sets of 1Os.

Getting Started
Weekly Workout Schedules

1
2
3
4

= 3x2s
= Sx2s
= 3x4s
= 3x2s ( deload)
5 4x4s
6 4x6s
7 = Sx6s
8
Sx3s ( deload)

=
=
=

Block 2: If you can do some set s, but not at mastery

Week
Week
Week
Week

Block 1: For If you are not remotely close to mastery

1) Tum the hands outward BEFORE you begin your descent.

2) The hands must remain turned with palm facing back.

Mastery & Mastery Templates

Tralntng Cycles & Cycle Examples
Performing Ring Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Week
Week
Week
Week

9
4x8s
10 4x10s
11
Sx10s
12 = SxSs ( deload)

=
=
=

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introduction
Strength Chart
Gettmg Started
Weekly Workout Schedules
Mastery & Mastery Templates
Tra1mng Cycles & Cycle Examples
Performmg R1ng Strength
Mobility
Bent Arm Ring Strength
Leverage Ass1sted Ring Strength
Straight Arm Ring Strength

Open Tuck Back Lever: BUSE2

Mastery

Focus Points

To move to the next progression, you must be able to perform

5 sets of 1Os.

1) Slightly straddle and slightly pull the knees backward until

they are just behind the hips.

1
2
3
4

=
=
=
=

3x2s
Sx2s
3x4s
3x2s ( deload)

Block 1: For If you are not remotely close to mastery

Week
Week
Week
Week

5
6
7
8

=
=
=
=

4x4s
4x6s
Sx6s
Sx3s (deload)

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

9 = 4x8s
10 = 4x10s
11 = Sx10s
12 = SxSs (deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introduction
Strength Chart
Gettmg Started
Weekly Workout Schedules
Mastery & Mastery Templates
Tra1mng Cycles & Cycle Examples
Performmg R1ng Strength
Mobility
Bent Arm Ring Strength
Leverage Ass1sted Ring Strength
Straight Arm Ring Strength

1/2 Straddle Back Lever: BUSE3

Mastery

Focu s Points

To move to the next progression, you must be able to perform

5 sets of 1Os.

1) The knees should be pulled apart with the hips open and
flat: similar to the bent arm planche your learned in F2.

1
2
3
4

=
=
=
=

3x2s
Sx2s
3x4s
3x2s ( deload)

Block 1: For If you are not remotely close to mastery

Week
Week
Week
Week

5
6
7
8

=
=
=
=

4x4s
4x6s
Sx6s
Sx3s (deload)

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

9 = 4x8s
10 = 4x10s
11 = Sx10s
12 = SxSs {deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introduction
Strength Chart

1/2 Back Lever: BU SE4

Mastery

Focus Points

To move to the next progression, you must be able to perform

5 sets of 1Os.

Getting Started
Weekly Workout Schedules

1
2
3
4

5
6
7
8

= 3x2s
= Sx2s
= 3x4s

= 3x2s (delead )
= 4x4s
= 4x6s
= Sx6s
= Sx3s (deload)

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

Block 1 : For 1f you are not remotely close to mastery

1) Press downward on the rings to produce lift and stability.

2) Do not cheat by pressing the arm s into the sides.

Mastery & Mastery Templates

Traln1ng Cycles & Cycle Examples
Performing R1ng Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted R1ng Strength
Straight Arm Ring Strength

Week
Week
Week
Week

9 = 4 x8s
10 = 4x10s
11 = Sx10s
12 = SxSs ( deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introduction

Getttng Started

Strength Chart

Weekly Workout Schedules

Mastery & Mastery Templates
Tra1n1ng Cycles & Cyde Examples
Performing R1ng Strength
Mobility
Bent Arm Ring Strength
Leverage Assisted Ring Strength
Straight Arm Ring Strength

Straddle Back Lever: BUSES

Mastery

Focus Points

To move to the next progression. you must be able to perform

5 sets of 1Os.

1) Note that rings are still turned outward putting pressure

directly on the brachialis.

1 = 3x2s
2
Sx2s
3 = 3x4s
4 = 3x2s (deload)

Block 1: For if you are not remotely close to mastery

Week
Week
Week
Week

=
=

5 = 4x4s
6 = 4x6s
7
Sx6s
8
Sx3s (deload )

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

9 = 4x8s
10 = 4x10s
11 = Sx10s
12 = SxSs ( deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week

 Introduction
Strength Chart

Back Lever: BUSES

Mastery

Focus Points

To move to the next progression, you must be able to perform

5 sets of 1Os.

Gett1ng Started
Weekly Workout Schedules

1
3x2s
2 = Sx2s
3 = 3x4s
4 = 3x2s (deload)

5 = 4x4s
6 = 4x6s
7 = Sx6s
8 = Sx3s ( deload)

Block 2: If you can do some sets, but not at mastery

Week
Week
Week
Week

Block 1 : For If you are not remotely close to mastery

1) The body should be completely straight and flat.

2) No sagging , arching or piking ; squeeze glutes and abs.

Mastery & Mastery Templates

Tra1n1ng Cycles & Cycle Examples

MObility

Performing Ring Strength

'

Bent Arm Ring Strength

Leverage Assisted Ring Strength
Stra1ght Arm Ring Strength

Week
Week
Week
Week

=
=

9 = 4x8s
10 = 4x10s
11
Sx10s
12
SxSs ( deload)

Block 3: If you need more endurance to achieve mastery

Week
Week
Week
Week