On August 17, 2011, I started following the Rings One program. I was interested because it was a CST (Circular Strength Training) influenced strength training program for gymnastic rings. At the end of Level A, Phase 1, I was not strong enough to progress to the next phase, so I repeated Level A, Phase 1. On November 17, I completed the repeat of this phase. I was back to doing the same number of pullups I did before my latest shoulder injury, and was able to do 5 dips, sometimes 6 on a really good day, on the rings, which was an improvement from not being able to do any. I think the Rings One program is a great program, but the results will vary depending on the trainee's physical condition. For someone like me coming off of a shoulder injury and never really possessing a great amount of strength, I think it would take at least 3 repetitions of Level A, Phase 1 before the trainee could progress to the next phase. Level A, Phase 2 includes exercises that I was not able to execute even after going through Phase 1 twice, such as Tuck-Up To Shoulder Stand and Inverted Tuck Roll Chin-Up. The exercises I could not do in Phase 1 until the middle of Phase 1 included Jump Tuck to Inverted Hang (could not do even one rep) and Mountain Climbers (8 reps minimum - I could manage 6). I have no doubt if I kept following Level A, Phase 1 over and over, I'd eventually build up the strength to take on the next phase.
But I started to get bored and am switching to the Clubbell Mass Evolution program. This program includes the use of a 2-handed clubbell. I have a 45 lb. "Bruiser" clubbell, but it's too heavy for me, so I ordered a 25 pounder. Until it arrives, I will follow this exercise routine:
Intu-Flow Intermediate
5 Pullups on door pullup bar (breaks allowed if I can't do 5 consecutive)
5 Pike Pushups on Power Wheel (partial range movement ok)
7-10 "steps" per hand Hand Walks in Plank Position on Power Wheel
5 Hip-Ups to Shoulder Bridge on Power Wheel
Rest 5 min. then repeat above
Cooldown:
Pigeon Pose, Hip Flexor Stretch, Hamstring Stretch
Cooldown routine from Rings One
I'll be doing the Power Wheel exercises to address core strength (abs and back) defiencies. The pullups address pulling strength deficiencies that prevent me from doing Inverted Tuck Roll Chip. The Pike Pushups start to address the upper body strength deficiencies - particularly the shoulders - when I attempt to support my bodyweight while facing downward, such as in the Tuck Shoulder Stand.
What I hope to gain from Clubbell Mass Evolution is muscle mass to help burn fat, and particularly muscle mass around the shoulders to make them a little more injury-proof. The program also has a lower body training component that was a bit lacking in Rings One.
