Get a Muscle Up! A 3 Part Series… Part 1 / Strength

Embarking on the journey to master the ring muscle-up can be both exciting and daunting. This advanced gymnastics movement requires a combination of strength, stability, and technique, making it a significant milestone for many athletes and fitness enthusiasts. To help you conquer this challenging skill, we’ve crafted a comprehensive four-week strength program designed to lay the foundation for your success. Whether you’re a beginner looking to take your training to the next level or an experienced athlete aiming to refine your technique, this program is tailored to build the necessary strength and muscle engagement required for a smooth and efficient ring muscle-up.

Week by week, this program will guide you through progressive exercises targeting key muscle groups involved in the ring muscle-up, including the chest, back, shoulders, and core. Each session is carefully structured to focus on specific movement patterns and muscle activation, allowing for optimal muscle adaptation and growth. With consistency, dedication, and proper form, you’ll gradually build the strength and confidence needed to unlock the coveted ring muscle-up and elevate your gymnastics prowess to new heights. Are you ready to rise to the challenge and join the ranks of ring masters? Let’s dive into the program and start sculpting the strength needed for ring muscle-up success.

Here’s a four-week ring muscle-up strength program focused solely on building the necessary strength for mastering this challenging movement. This program is designed to be performed three times per week, with adequate rest days in between sessions. Remember to warm up thoroughly before each workout and listen to your body to avoid overtraining or injury.

Week 1: Building Foundation

Day 1:

1. Ring Rows: 4 sets of 8-10 reps
2. Assisted Ring Dips: 4 sets of 6-8 reps
3. False Grip Hang: 3 sets of 20-30 seconds

Day 2: Rest or Active Recovery

Day 3:

1. Pull-Ups (or Assisted Pull-Ups): 4 sets of 6-8 reps
2. Ring Push-Ups: 4 sets of 8-10 reps
3. Plank Holds: 3 sets of 30-45 seconds

Day 4: Rest

Day 5:

1. Ring Rows (Elevated Feet): 4 sets of 6-8 reps
2. Ring Dips (Elevated Feet): 4 sets of 6-8 reps
3. Hollow Body Hold: 3 sets of 20-30 seconds

Day 6: Rest or Active Recovery

Day 7: Rest

Week 2: Increasing Intensity

Day 1:

1. Archer Ring Rows: 4 sets of 6-8 reps per side
2. Assisted Ring Dips (with tempo): 4 sets of 5-7 reps (3 seconds down)
3. False Grip Pull-Up Negatives: 4 sets of 4-6 reps (5 seconds descent)

Day 2: Rest or Active Recovery

Day 3:

1. Pull-Ups: 4 sets of 6-8 reps
2. Ring Push-Ups (with RTO): 4 sets of 8-10 reps
3. Plank Shoulder Taps: 3 sets of 10-12 taps per side

Day 4: Rest

Day 5:

1. Ring Rows (with false grip): 4 sets of 6-8 reps
2. Ring Dips: 4 sets of 6-8 reps
3. Hollow Body Rocks: 3 sets of 12-15 reps

Day 6: Rest or Active Recovery

Day 7: Rest

Week 3: Progressive Overload

Day 1:

1. Archer Ring Rows (with tempo): 4 sets of 5-7 reps per side (3 seconds down)
2. Ring Dips (with added weight): 4 sets of 4-6 reps
3. False Grip Pull-Ups: 4 sets of 6-8 reps

Day 2: Rest or Active Recovery

Day 3:

1. Pull-Ups (with tempo): 4 sets of 6-8 reps (3 seconds down)
2. Ring Push-Ups (with RTO): 4 sets of 8-10 reps
3. Plank with Alternating Leg Lifts: 3 sets of 10-12 lifts per side

Day 4: Rest

Day 5:

1. Ring Rows (with false grip and elevated feet): 4 sets of 6-8 reps
2. Ring Dips: 4 sets of 6-8 reps
3. Hollow Body Hold: 3 sets of 20-30 seconds

Day 6: Rest or Active Recovery

Day 7: Rest

Week 4: Final Push

Day 1:

1. Archer Ring Rows (with added weight): 4 sets of 4-6 reps per side
2. Ring Dips (with added weight): 4 sets of 4-6 reps
3. False Grip Pull-Ups (with added weight): 4 sets of 4-6 reps

Day 2: Rest or Active Recovery

Day 3:

1. Pull-Ups (with added weight): 4 sets of 4-6 reps
2. Ring Push-Ups (with added weight and RTO): 4 sets of 6-8 reps
3. Plank with Arm Reaches: 3 sets of 12-15 reaches per side

Day 4: Rest

Day 5:

1. Ring Rows (with false grip, added weight, and elevated feet): 4 sets of 4-6 reps
2. Ring Dips (with false grip, added weight, and elevated feet): 4 sets of 4-6 reps
3. Hollow Body Hold (with ankle weights): 3 sets of 20-30 seconds

Day 6: Rest or Active Recovery

Day 7: Rest

This four-week program is designed to progressively build strength in the muscles and movements required for a ring muscle-up. In Part 2 of this training series we will be working on the various positions of the muscle up and breaking down how to transition from each position. STAY TUNED!