Rings can have a redemptive--and almost magical--impact on your long-term strength training… Why? Because ring work replicates natural, multi-dimensional, functional, self-correcting movement. Rings reduce the destructive stress on the joints often caused by traditional weight lifting--with its repetitive, forced, linear “grinding of the gears”. With ring work, the adaptive, strength-enhancing stress goes to the muscles--where it belongs… The rings are strength saviors for the over-forties—and in many cases represent a wiser, safer choice for younger athletes seeking to push their physical capabilities to ever-greater heights. The forgiving, user-friendly rings have the power to: Restore former strength lost to joint pain Rekindle your passion for intense, results-producing exercise Reengineer your body into a sleeker, tougher vehicle that continues to get stronger and stronger and stronger--pain-free Reverse the damage and imbalance wrought by an over-reliance on machine-based exercise Release you from the strength plateaus in your training--by introducing an infinite variability of adaptive challenge into your workouts Reclaim your full physical capabilities--and then help you exceed those capabilities Rejuvenate your system--through a newfound freedom from pain and a newfound ease of movement And the glory of it is that--in his inspirational Rings of Power--Mike Gillette gives you a super-simple yet immensely powerful plan to immediately transform yourself physically with rings alone. Follow Gillette’s clear-cut guide--and your severely-enhanced athletic capability is a foregone conclusion… "I wish I had Mike Gillette’s book when I started with rings. The crystal clear instruction on techniques in this book would have saved me countless hours of often-fruitless experimentation. This is a fantastic book for all ages, but absolutely essential for the aging athlete.”--DR. CHRIS HARDY, author of Strong Medicine
Author(s): Gillette, Mike
Publisher: Dragon Door Publications, Inc.
Year: 2015
Language: English
Commentary: Ring Suspension Training, A Simple, Proven System For Building Sustainable Strength
Tags: Ring Suspension Training, A Simple, Proven System For Building Sustainable Strength
Section 1 - Ring Philosophy
• Foreword........................................................................................................................................ 3
• Introduction................................................................................................................................... 5
• The Way of the Rings................................................................................................................9
Section 2 - Ring Principles
• Principle 1 – Gravity...................................................................................................................13
• Principle 2 – Ergonomics ........................................................................................................17
• Principle 3 – Planes of Movement .......................................................................................19
• Principle 4 – Leverage & Loading ......................................................................................25
• Principle 5 – Tension as Technique....................................................................................27
Section 3 - Ring Progressions
• Setting Up the Rings.................................................................................................................31
• Horizontal Pushing ...................................................................................................................35
• Horizontal Pulling..................................................................................................................... 43
• Vertical Pulling .......................................................................................................................... 47
• Vertical Pushing..........................................................................................................................51
• Lower-Limb Pushing................................................................................................................55
• Trunk Extension.........................................................................................................................59
• Trunk Flexion..............................................................................................................................63
Section 4 – Advanced Ring Concepts
• Finessing Form with the PRT.............................................................................................. 69
• Inverted Ring Progressions....................................................................................................81
• External Loading.......................................................................................................................85
• Ring Workouts ...........................................................................................................................97
• Acknowledgments................................................................................................................... 99
• About the Author.....................................................................................................................101
