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Bodyweight Anatranik Rings Routine?

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movestrength

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What are your thoughts on his rings routine? Currently been practicing with the still rings for six months.

I do levers, skin the cat, inverted hangs, l-sit and pike pull through, one arm chin-up, and many variations of push-ups and pull-ups. Not sure where or what to progress on to next but I am building a lot of strength and muscle from the rings.
 
Hello,

@LvlUpStr
Anatranik's routine is based on Ido Portal's routine, right ?

Then, I would have two questions:
- What is your goal ?
- What does a typical session look like ?

If you are already able to perform a front lever, one arm chin up, etc...you already have a huge amount of strength.

I am not a specialist as far as gymnastic moves go, but, maybe you can work toward:
- Iron Cross (or L-Sit Iron Cross if you do not have enough height)
- Straddle planche
- Handstand push up (even with your leg on the straps to get balance)

How do you train the legs, to get a balance body ?

Kind regards,

Pet'
 
Hey,

I believe it could be, his routine is a split of a straight arm day and a bent arm day.
Anatranik emphasizes the framework of calisthenics skills and mobility a lot in his routines.

I would like to master all aspects of bodywe training: Rings, floor, parallettes.

I do a PPL split for the hypertrophy part of my routine and I do each exercise slowly with maximum contraction.
Sets and reps, either 4x8 or 3x10.

Chest
RTO Push-up
Ring Archer Push-ups
Ring Judo Push-ups
One Arm Push-ups
One Arm Tricep Extensions
Back
Ring Wide Pull-ups
Ring Rear Pull-ups
Ring Row
Ring One Arm Pull-up
Ring One Arm Chin-up
Legs
Box Squat
Pistol Squats
Single Leg Deadlift
Split Squat
Lunges

After the hypertrophy part of my routine, I’ll move on to static holds and skillwork.
I pair Planche and Front Lever training together for straight arm strength.

On the second day, I’ll focus on flex hangs on the rings for time.

The third day, one leg balance and L-Sit training.

I run 2-3 miles per day with a rucksack and I run a mile to 5 to 6 minutes.
I also do uphill sprints and agility drills for ten minutes to train the legs.

Kind Regards,

Ryan.
 
Hello,

After the hypertrophy part of my routine, I’ll move on to static holds and skillwork.
I am far from an expert in gymnastics, but from what I understand, most of the time, skill work is done in first in the training, while we are perfectly fresh. This isually secure good form learning.

I pair Planche and Front Lever training together for straight arm strength.
IMO, this is the way to go to balance things out.

I would like to master all aspects of bodywe training: Rings, floor, parallettes.
Reading this, I see two options:
1. You can pick up a move, and then training it as a skill, with the different tools: for instance, HSPU using parallettes and on the floor. So here you "mix" different aspects.
2. Master one tool (for instance floor), then maintain the gain using some kind of daily / weekly dose. So you are not looking to progress anymore. In the meantime, you start working on another tool (for instance ring).

What will follow is only my experience: I progress faster when I focus on one mobility, rather than mixing them. So basically, I am more an "option 2" guy.

The ring is way harder due to the additional stabilization work. So, if you are able to perform a L-Sit using the ring, you will more or less automatically have the ability to perform a L-Sit on the floor or parallettes. So if your progression is very smooth, but work on ring, you will build an insane amount of strength which will give you ability to transfer to other modality. For instance, a bent arm planche is harder on ring than floor. But if you master it on ring, you'll get it on floor.

So, depending on the moves you aim for, I'd do something like
-> LSit on ring (easy transfer to other modalities)
-> Bent arm on ring (easy transfer to other modalities)
-> Straight arm on floor / parallette / pull up bar (because I think that a planche on ring can be super hard and super long, and have a great potential for injury). The exception would be the front lever, which is more "comfortable" on rings.

I run 2-3 miles per day with a rucksack and I run a mile to 5 to 6 minutes.
Be careful on the joints. Obviously it may depends on the load and surface, but be cautious.

I also do uphill sprints and agility drills for ten minutes to train the legs.
Great !

Kind regards,

Pet'
 
Thank you for the response! It has been a while and I have been mixing up the different modalities.

I am currently doing the six day split with a focus on two skills per day with the exception of the third day as I like to focus on my athleticism and agility on that day.

Workout 1
Planche
One Arm Push-up
Archer Push-ups
Dips
L-Sit to Pike Pull Through
Tuck Planche Hold
Handstand
Crow Pose
Handstand Walk-ups
Judo Push-ups
Pike Push-ups
Wall Handstand Push-ups
Workout 2
Front Lever
Front Lever Hold
Front Lever Pull-ups
Elbow Lever
L-Sit
Dragon Flag
One Arm Chin-up
Pull-ups
Chin-ups
Pull-up Hold
Single Arm Hang
One Arm Chin-up Hold
Workout 3
Agility and Power Training
Long Jumps
High Knee Sprints
Interval Sprints
Stair Sprints
Uphill Sprints
Squats
Box Squats
Tuck Jump Squats
Stair Squats
Single Leg Squats
Split Squats
 
I have also written an agility ladder routine that I do every couple of days. I always start first with the agility drills.

I’m trying to balance the TUT and eccentric skillwork training with the athletic and explosive training.

Upper Body
Lateral Push-ups
Lateral In and Outs
Lateral Two Arm Walks
Lateral Shuffles
Lateral Alternating Walks
Lateral Sprawl
Lateral Plyo Push-ups
Lateral 360 Push-ups
Lateral Clap Push-ups
Bear Crawl
Lower Body
Two Foot Forwards
Two Foot Sideways
Icky Shuffle
Reverse Icky Shuffle
In and Out
Single Leg In and Outs
Lateral In and Outs
Crossover
Hip Twist
Two Forward One Back
 
Thank you for the response! It has been a while and I have been mixing up the different modalities.

I am currently doing the six day split with a focus on two skills per day with the exception of the third day as I like to focus on my athleticism and agility on that day.

Workout 1
Planche
One Arm Push-up
Archer Push-ups
Dips
L-Sit to Pike Pull Through
Tuck Planche Hold
Handstand
Crow Pose
Handstand Walk-ups
Judo Push-ups
Pike Push-ups
Wall Handstand Push-ups
Workout 2
Front Lever
Front Lever Hold
Front Lever Pull-ups
Elbow Lever
L-Sit
Dragon Flag
One Arm Chin-up
Pull-ups
Chin-ups
Pull-up Hold
Single Arm Hang
One Arm Chin-up Hold
Workout 3
Agility and Power Training
Long Jumps
High Knee Sprints
Interval Sprints
Stair Sprints
Uphill Sprints
Squats
Box Squats
Tuck Jump Squats
Stair Squats
Single Leg Squats
Split Squats
Looking at it it seems like a lot of variation. How do you manage the overall volume?

Phil Chubb from Mindful Mover (instagram) used to do similar stuff, i.e. gymnastics training based on Coach Sommer/Ido Portal (both influences to Antranik). Over the years he has run a lot of tests in his own training that might interest you.

For one, he does not believe in statics any more. Instead of L-Sits or Planche/Back Lever/Fron Lever holds he does stuff like Planche Pushups and gets the holds as "free gains". And then he believes on focusing on exercises that a huge carryover.

Look at his current list of "Big 5" movements that have, according to his own experience and his clients, the biggest carryover.


My suggestion is to find progression for those and focusing on them for 6 weeks and then retesting if your holds and skills have improved.

His latest iteration is about once per week training with Accommodating Resistance. However, feel free to keep your regular set and rep schemes, for example in line with StrongFirst programming.
 
Yep, as @Bauer said, I have also seen experts (including the super strong ones) say that by focusing on the dynamic movements you can make pretty good gains with the static elements. Steven Low also talks about this. However, both Low and Coach Sommer have said that if you really want to be proficient in static holds, you should spend some time training them specifically. Maybe not directly in each and every cycle, but if they are a goal they should have some direct practice.

I generally agree with that instagram post, however.... having coached bodyweight athletes, I have seen folks who can hold full front levers, rep out handstand pushups and do one arm chins who are nowhere close to having any press handstand variations. Handstand pressing (straight arms) is kind of its own beast. Not saying this is impossible, just in years of being around this stuff I've not personally really seen that happen.

I do wonder if straight arm work needs more direct time under tension, though, especially for joint-intensive skills like planche and back lever. There have been many an athlete who blow up their elbows or get some kind of biceps issues from not properly conditioning the connective tissues.

Sommer, in his old book, suggests "embedding" static holds.
An example: Perform your planche pushup variation, then on the last rep HOLD your appropriate static position. Or switch the order. Two birds with one stone!

I would like to master all aspects of bodywe training: Rings, floor, parallettes.

Since you are already working on rings, this may not apply, but in general the order of difficulty is:
- floor<parallettes<rings

As @pet' said, this is usually accomplished through cycling your main focuses. Rule of thumb I consistently see is to not directly focus on more than 2-3 skills at a time. Once you make progress in a skill, maintain it by doing low reps/sets, then switch to some different ones until they get good, etc....
 
Thank you for your replies, I have since rewritten my routine.

I am now doing high sets of volume work to failure as Charles Bronson mentions in his book Solitary Fitness but rather than doing the same exercises every day, I have split it into three days to recover.

After that, I do three exercises per skill on that day with a combination of both dynamic and isometric exercises. I am now discovering my workouts are shorter and more intense rather than doing many isometric variations.


Bodyline Drills
1x60s
Plank
Side Plank
Reverse Plank
Reverse Grip Plank
Single Arm Plank

Day 1
Chest and Triceps
10 x 30 Push-ups
10 x 20 Dips
Planche
3x Leaning Pseudo Planche
5 x 5 L-Sit to Pike Pull Through
5 x 5 Crane Pose Lifts

Day 2
Back and Biceps
10 x 30 Pull-ups
10 x 20 Chin-ups
Front Lever
3 x Tuck Lever
3 x Single Leg Front Lever
5 x 5 Front Lever Pull-ups

Day 3
Legs and Shoulders
10 x 30 Squat
10 x 20 Pike Push-up
Handstand
3 x Handstand Walk
3 x Reverse Grip Plank
5 x 5 Wall Handstand Push-up
 
Thank you for your replies, I have since rewritten my routine.

I am now doing high sets of volume work to failure as Charles Bronson mentions in his book Solitary Fitness but rather than doing the same exercises every day, I have split it into three days to recover.

After that, I do three exercises per skill on that day with a combination of both dynamic and isometric exercises. I am now discovering my workouts are shorter and more intense rather than doing many isometric variations.


Bodyline Drills
1x60s
Plank
Side Plank
Reverse Plank
Reverse Grip Plank
Single Arm Plank

Day 1
Chest and Triceps
10 x 30 Push-ups
10 x 20 Dips
Planche
3x Leaning Pseudo Planche
5 x 5 L-Sit to Pike Pull Through
5 x 5 Crane Pose Lifts

Day 2
Back and Biceps
10 x 30 Pull-ups
10 x 20 Chin-ups
Front Lever
3 x Tuck Lever
3 x Single Leg Front Lever
5 x 5 Front Lever Pull-ups

Day 3
Legs and Shoulders
10 x 30 Squat
10 x 20 Pike Push-up
Handstand
3 x Handstand Walk
3 x Reverse Grip Plank
5 x 5 Wall Handstand Push-up
That's some seriously impressive stuff.
 
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