Here is a complete Gymnastics Ring Strength Program. Watch the video and read the information below. Ring Strength 101 Foundation Strength • Perform 1 set of each exercise for the prescribed number of repetitions or time. • If it is easy to pass the prescribed number of repetitions progress to a more difficult body position or starting position (easy = kneeling, medium = on toes, hard = feet elevated. Ring height can be adjusted for intermediate steps). Ring Push Ups 9-12 Reps Jack-knife 9-12 Reps Archer Push Ups 9-12 Reps (each arm) Ring Fly 9-12 Reps Ring Crescent Fly 9-12 Reps Ring Dips 9-12 Reps Support 20 Seconds False Grip Chin Up 5-8 Reps Feet Elevated Muscle Up 5-8 Reps Muscle Up 5-8 Reps Front Roll to Support 5-8 Reps Muscle Up Roll to Support 5-8 Reps Ice Cream Maker 5-8 Reps Crank 5-8 Reps Hang to Dorsal to Hang 5-8 Reps Isometric Strength Hold Training • Train isometric strength with the shoulder angle at the desired end position. Adjust resistance so that the position can be held for the prescribed training duration. You can vary the way of entering and exiting strength hold positions. • Body horizontal Static Strength Holds should be trained in positions which progressively increase difficulty; easy = closed tuck, medium = open tuck, hard = straddle (or 1 leg), most difficult = legs together. • To determine training duration; o Begin with the body position which provides the lowest resistance. Time the maximum duration the position can be held. Divide this number by 2 to determine the duration of a single set (for example; if you could hold a straddled back lever for 10 seconds each set would consist of a five second back lever). Perform the number of sets required for one minute of “Time Under Tension” (for example if each set was a five second back lever you would need to complete a total of 12 sets to achieve 60 seconds of Time Under Tension). Keep rest between sets relatively short (between 60 and 90 seconds). Allow 4-6 weeks for training adaptation; then re-test the maximum duration the image can be held. When the maximum duration an image can be held exceeds 15 seconds it is time to increase the resistance (decrease assistance, adjust body position or add weight).