Strength Training for Beginner Martial Artists

hey I'm Paul Ingram welcome back to Marshall Flex in today's video I want to give you a great beginner or starter workout that you can do with the gymnastics rings this is the exact workout that I began when I started working with the gymnastics rings a few months ago if you're interested in incorporating the gymnastics rings into your weekly routine it has been one of the best decisions I've ever made in my calisthenics in my strength training and I've noticed a lot of benefit gained in my martial arts training in my Mobility training just from incorporating the gymnastics rings into my weekly routine so if you're into the gymnastics rings hit the Thumbs Up Button let me know in the comments your experience with them or if you're thinking about incorporating them into your workout regimen subscribe to the channel and hit that Bell to turn on post notifications and let's get to the workout so first things first for the Rings obviously we need something to uh hang them on I'm just out here on the pergola I'm using my plastic Rings because these are the ones that I just leave out here all year round every season and they've been lasting very very good I do have a pair of wooden rings that I like to put in my backpack when I go out on Hikes and I'm looking to get a quick workout in and I do like the wood ones a little bit more they're a little bit feel better in the grip and things but the plastic ones they work yeah they work very well also so I can't really complain about them too much I get to work out so our first exercise for our beginner Rings routine this is what's called our top hole we're going to adjust the Rings at roughly hip distance maybe a little bit higher and we're going to keep the Rings close to the body and we're going to press down into the Rings while we lift our body off of the ground and we want to try to keep our spine our posture as neutral as possible and engaging that core and just keep the Rings for now close to the body later on you could work on turning your wrists out but for now we're starting out just keep your palms facing your body and keep your rings next to your body work on holding this top position a goal in the beginning is 10 seconds then once you build the strength and Confidence from there you can increase it to 20 even up to 30 seconds or see how long you can go if getting all the way up in your top hold is a bit hard for right now then we have a regression that we can work so we can build our way up to it drop the Rings a little bit lower down by your hips grab them just the same and this time as you press in you can keep your feet on the ground so obviously this would be reducing the resistance in the top hole and as you're building the strength you can bring your feet even a little bit more off the ground start off with one foot at a time all the way until you have the strength and confidence to have your feet off the ground then readjust the Rings to the proper height and work your top hold for exercise number two in this beginner gymnastics rings routine we have our rows so we're going to start off with our legs straight just like this underneath the rings with a nice regular grip and we're going to pull up with engaging our shoulders first and our back and then make sure we're bringing our elbows back while we raise that chest up we want to get the rings in the armpits or up against the chest and then release it now you can play around with the grip here you can keep your palms away you can bring them in you can even bring them all the way facing so feel free using the different grips and playing around with that and see what you like most and in the beginning want to shoot for five reps and pause for about half a second to a second on top [Music] a great regression that we can do for the row is to bend our legs and now as we do the row we just took some of that resistance out when we are using the bent leg method make sure to squeeze your glutes and keep your hips raised don't let them sag like this and then be working your rows keep everything flat and engaged engage your back and lift thank you again for your rose first goal shoot for five reps per set working your way up to eight reps up to ten reps one of the challenges about training with the Rings is figuring out how do we work legs and yes there are some great leg exercises we could do with the Rings but just starting out rings I wanted to make sure that I had some kind of basic and uh I did not want to skip legs but I wanted to incorporate the Rings so what I did is I used the Rings for an assistance on my basic squats so I grabbed the ring with one hand then I could bring out my other hand out in front of me just to kind of help keep my focus if you don't need this hand out there that's fine and just work your squats deep squat all the way down and then all the way up okay and you can use the ring to assist and I like doing this because it keeps me in the mindset and the focus of the Rings [Music] but by using the assistance you're also working good posture in your deep squat instead of being so far forward like this right the ring helps to keep the chest forward in your squats especially as you're going deep [Music] if you're having a hard time getting into that deep squat one of the things you can do is find something anything any kind of object that you can place underneath your heels to elevate your heels and that will help to lower yourself down into that deeper squat with more comfort and then work your set in from there [Music] now for squats because our legs tend to be quite a bit stronger than our upper body we want to set the first goal of reps somewhere between 10 to 15 reps per set working your way all the way up to 25 to 30 reps [Music] fourth and last exercise of this workout we want to adjust the Rings to roughly head height or you know a little bit higher that's fine just try to get your rings to be equal right about there and we're going to be targeting the core on this one I want you to grab your rings with your palms facing you like you're doing a chin up and we're going to lift all the way up Point our toes forward and keep our feet slightly in front of our hips and this is going to engage our core [Music] I'm going to hold this position our bent arm hang for the goal 10 seconds in the beginning see if you can work your way up to 20 even up to 30 seconds or as long as you'd like but to start off 10 seconds per her set is a great place to begin with your bent arm pain all right there you have it super beginner friendly workout on the gymnastics rings again this is the exact workout that I started with when I started on the Rings months ago and something that I find on the Rings is that your strength progresses fairly quickly so probably within a week two weeks of doing this routine you'll be ready to go and move on to some more a little bit more challenging variations I recommend working in at least three to four sets of this workout if that's a bit much in the beginning and you can only get two sets in then just rock those two sets that's a great place to start it's all about consistency in our weekly practice let me know if you enjoyed this video by giving it a thumbs up again tell me in the comments or the ring something that you are planning on incorporating into your workouts or is it something that you already have been and what are some of the benefits that you have been noticing in your own performance by including the gymnastics rings in your weekly routine hit that subscribe button and that Bell to turn on post notifications you do not miss any upcoming videos here at Marshall Flex where we are training our martial arts we're working in our daily Mobility practice and a whole bunch of other really cool things to inspire a lifestyle of movement because my belief that movements is the ultimate Freedom I'll see you back here in the next video [Music] thank you thank you