This 16-week program uses gymnastic rings exclusively to build a foundational strength base for athletes in all sports. Gymnastic rings are a fantastic tool for young athletes learning how to reduce, stabilize, and produce force. This foundation can lead to proper strength and speed development as the athlete grows older and starts a traditional strength program.
The workouts focus on full body strength, foundational movements (Squat, Deadlift, Push, and Row), core stability (which ties into back health), balance (single leg and arm exercises), and proactive healthy joints (shoulders, back, knees).
How to fit these workouts into your current program:
These workouts are designed with the youth athlete in mind. To implement this program, consider:
PROGRAM NOTES
This program provides 16 weeks of planned workouts, broken down into four phases of 4 weeks each. This allows the athlete to slowly and properly progress week to week. Try to complete 2–3 workouts per week, focusing on slow and controlled reps to build kinesthetic awareness.
Keep in mind the three principles of progression outlined earlier in this book (see page 16) during the entire program. These principles allow you to adjust your intensity for any exercise on the gymnastic rings.
Progressions are built into each workout, but young athletes should not progress until they are able to competently perform the previous week’s exercises. Remember that, ultimately, younger athletes progress at different rates due to differences in physical, emotional, and mental maturation. This 16-week program provides a basic framework on how to progress, but please use your best judgment.
Perform 2–4 sets of each exercise
Squat (20 reps)
Push-ups (20 reps)
Keep hands on the handles and progress to parallel to the floor.
Glute Bridge (20 reps)
Row (20 reps)
Progress to parallel to the floor.
Supine Alternate Leg Drive (10 reps per leg)
Lie on your back with your hands on the handles.
Side Plank (60 seconds per side)
ISO “T” Raise (20 seconds)
Perform 2–4 sets of each exercise
Squat (20 reps)
Push-ups (20 reps)
Keep hands on the handles and progress to parallel to the floor.
Glute Bridge (20 reps)
Row (20 reps)
Progress to parallel to the floor.
Supine Alternate Leg Drive (10 reps per leg)
Lie on your back with your hands on the handles.
Side Plank (60 seconds per side)
ISO “T” Raise (20 seconds)
Perform 2–4 sets of each exercise
Pause Squat (10–12 reps)
Pause for 5 seconds at the bottom of the Squat.
Push-ups (20 reps)
Keep hands on the handles and progress to parallel to the floor.
Glute Bridge (20 reps)
Row (20 reps)
Progress to parallel to the floor.
Supine Alternate Leg Drive (10 reps per leg)
Lie on your back with your hands on the handles.
Side Plank (60 seconds per side)
ISO “T” Raise (20 seconds)
Perform 2–4 sets of each exercise
Pause Squat (20 reps)
Pause for 5 seconds at the bottom of the Squat.
Push-ups (20 reps)
Keep hands on the handles and progress to parallel to the floor.
Glute Bridge (20 reps)
Row (20 reps)
Progress to parallel to the floor.
Supine Alternate Leg Drive (10 reps per leg)
Lie on your back with your hands on the handles.
Side Plank (60 seconds per side)
ISO “T” Raise (20 seconds)
Phase Progression
Each exercise from the previous phase is progressed to a more difficult version. (Please continue with the Phase I version of the exercise if the athlete cannot do Phase II yet.)
Continue performing the exercises as a straight set, completing all reps and sets of each exercise before moving onto the next. Rest as needed.
Perform 2–4 sets of each exercise
Drop Squat (5 reps)
Rise up onto the balls of your feet before quickly pulling your toes off the ground (“drop”) and landing into an athletic squat position.
Split Squat (15 reps per leg)
Push-ups (20 reps)
Keep feet in the cradles and hands on the floor.
Leg Curl (20 reps)
High Row/Rear Delt Row (20 reps)
Pull your elbows up to shoulder height during row.
Side Plank with Rotation (12 reps per side)
D-ISO “Y” Raise (20 seconds)
Hold the “Y” Raise while you slowly inch your feet back and forth from the anchor point.
Lunge to Chest Fly/Stretch (8 reps per leg)
Perform facing away from the anchor point.
Perform 2–4 sets of each exercise
Drop Squat (5 reps)
Rise up onto the balls of your feet before quickly pulling your toes off the ground and landing into an athletic squat position.
Split Squat (15 reps per leg)
Push-ups (20 reps)
Keep feet in the cradles and hands on the floor.
Leg Curl (20 reps)
High Row/Rear Delt Row (20 reps)
Pull your elbows up to shoulder height during row. Side Plank with Rotation (12 reps per side)
D-ISO “Y” Raise (20 seconds)
Hold the “Y” Raise while you slowly inch your feet back and forth from the anchor point.
Lunge to Chest Fly/Stretch (8 reps per leg)
Perform facing away from the anchor point.
Perform 2–4 sets of each exercise
Drop Squat (5 reps)
Rise up onto the balls of your feet before quickly pulling your toes off the ground and landing into an athletic squat position.
Reverse Lunge (15 reps per leg)
Push-ups (20 reps)
Keep feet in the cradles and hands on the floor.
Leg Curl (20 reps)
High Row/Rear Delt Row (20 reps)
Pull your elbows up to shoulder height during row.
Side Plank with Rotation (12 reps per side)
D-ISO “Y” Raise (20 seconds)
Hold the “Y” Raise while you slowly inch your feet back and forth from the anchor point.
Lunge to Chest Fly/Stretch (8 reps per leg)
Perform facing away from the anchor point.
Perform 2–4 sets of each exercise
Drop Squat (5 reps)
Rise up onto the balls of your feet before quickly pulling your toes off the ground and landing into an athletic squat position.
Reverse Lunge (15 reps per leg)
Push-ups (20 reps)
Keep feet in the cradles and hands on the floor.
Leg Curl (20 reps)
High Row/Rear Delt Row (20 reps)
Pull your elbows up to shoulder height during row.
Side Plank with Rotation (12 reps per side)
D-ISO “Y” Raise (20 seconds)
Hold the “Y” Raise while you slowly inch your feet back and forth from the anchor point.
Lunge to Chest Fly/Stretch (8 reps per leg)
Perform facing away from the anchor point.
Phase Progression
Each exercise from the previous phase is progressed to a more difficult version. (Please continue with the Phase I or II version of the exercise if the athlete cannot do Phase III yet.) Our power exercise also progresses to a single leg version, and we introduce a few new elements:
Continue performing the exercises as a straight set, completing all reps and sets of each exercise before moving onto the next. Rest as needed.
Perform 3–4 sets of each exercise
Drop Split Squat (5 reps per leg)
From a standing position, rise up onto the balls of your feet before quickly pulling your toes off the ground. Split your feet and land into an athletic lunge position.
Stationary Lateral Lunge (15 reps per leg)
Single Arm Push-ups (10 reps per arm)
Keep one arm on one handle.
Single Leg Glute Bridge (15 reps per leg)
Chin-up/Pull-up/Monkey Bars (10 reps)
Use the gymnastic rings for assistance as necessary.
Supine Double Leg Drive (15 reps per leg)
Lie on your back with your hands on the handles. The movement looks like a very slow Bicycle Crunch.
Side Plank Raise (12 reps per side)
ISO “L” Raise (20 seconds)
Hold a 90/90 shoulder position (looks like football goal posts).
Perform 3–4 sets of each exercise
Drop Split Squat (5 reps per leg)
From a standing position, rise up onto the balls of your feet before quickly pulling your toes off the ground. Split your feet and land into an athletic lunge position.
Stationary Lateral Lunge (15 reps per leg)
Single Arm Push-ups (10 reps per arm)
Keep one arm on one handle.
Single Leg Glute Bridge (15 reps per leg)
Chin-up/Pull-up/Monkey Bars (10 reps)
Use the gymnastic rings for assistance as necessary. Supine Double Leg Drive (15 reps per leg)
Lie on your back with your hands on the handles. The movement looks like a very slow Bicycle Crunch.
Side Plank Raise (12 reps per side)
ISO “L” Raise (20 seconds)
Hold a 90/90 shoulder position (looks like football goal posts).
Perform 3–4 sets of each exercise
Drop Split Squat (5 reps per leg)
From a standing position, rise up onto the balls of your feet before quickly pulling your toes off the ground. Split your feet and land into an athletic lunge position.
Cossack Squat (15 reps per leg)
Single Arm Push-ups (10 reps per arm)
Keep one arm on one handle.
Single Leg Glute Bridge (15 reps per leg) Chin-up/Pull-up/Monkey Bars (10 reps)
Use the gymnastic rings for assistance as necessary. Supine Double Leg Drive (15 reps per leg)
Lie on your back with your hands on the handles. The movement looks like a very slow Bicycle Crunch.
Side Plank Raise (12 reps per side)
ISO “L” Raise (20 seconds)
Hold a 90/90 shoulder position (looks like football goal posts).
Perform 3–4 sets of each exercise
Drop Split Squat (5 reps per leg)
From a standing position, rise up onto the balls of your feet before quickly pulling your toes off the ground. Split your feet and land into an athletic lunge position.
Cossack Squat (15 reps per leg)
Single Arm Push-ups (10 reps per arm)
Keep one arm on one handle.
Single Leg Glute Bridge (15 reps per leg)
Chin-up/Pull-up/Monkey Bars (10 reps)
Use the gymnastic rings for assistance as necessary.
Supine Double Leg Drive (15 reps per leg)
Lie on your back with your hands on the handles. The movement looks like a very slow Bicycle Crunch.
Side Plank Raise (12 reps per side)
ISO “L” Raise (20 seconds)
Hold a 90/90 shoulder position (looks like football goal posts).
Phase Progression
Each exercise from the previous phase is progressed to a more difficult version. (Please continue with the Phase I, II or III version of the exercise if the athlete cannot do Phase IV yet.) We’ve increased the volume of work, moving up to 3–4 sets of each exercise. Continue to increase vector and pendulum resistance when possible.
Continue performing the exercises as a straight set, completing all reps and sets of each exercise before moving onto the next. Rest as needed.
Perform 3–4 sets of each exercise
Squat Jump (5 reps)
Explode off the ground, jumping for height.
Pistol Squat (15 reps per leg)
Atomic Push-ups (20 reps)
Keep your feet in the cradles and your hands on the floor. This movement combines a Knee Tuck with a standard Push-up.
Single Leg Hamstring Curl (15 reps per leg)
Chin-up/Pull-up/Monkey Bars (10 reps)
Use the gymnastic rings for assistance as necessary.
Front Plank Fallouts (15 reps per leg)
Begin from a Push-up position, with hands on the handles and feet on the floor.
High Row to “L” Raise (15 reps)
Lunge to Overhead Rack/Stretch (8 reps per leg)
Perform facing away from the anchor point.
Perform 3–4 sets of each exercise
Squat Jump (5 reps)
Explode off the ground, jumping for height.
Pistol Squat (15 reps per leg)
Atomic Push-ups (20 reps)
Keep your feet in the cradles and your hands on the floor. This movement combines a Knee Tuck with a standard Push-up.
Single Leg Hamstring Curl (15 reps per leg)
Chin-up/Pull-up/Monkey Bars (10 reps)
Use the gymnastic rings for assistance as necessary.
Front Plank Fallouts (15 reps per leg)
Begin from a Push-up position, with hands on the handles and feet on the floor.
High Row to “L” Raise (15 reps)
Lunge to Overhead Rack/Stretch (8 reps per leg)
Perform facing away from the anchor point.
Perform 3–4 sets of each exercise
Squat Jump (5 reps)
Explode off the ground, jumping for height.
Pistol Squat (15 reps per leg)
Atomic Push-ups (20 reps)
Keep your feet in the cradles and your hands on the floor. This movement combines a Knee Tuck with a standard Push-up.
Single Leg Hamstring Curl (15 reps per leg)
Chin-up/Pull-up/Monkey Bars (10 reps)
Use the gymnastic rings for assistance as necessary.
Front Plank Fallouts (15 reps per leg)
Begin from a Push-up position, with hands on the handles and feet on the floor.
High Row to “L” Raise (15 reps)
Lunge to Overhead Rack/Stretch (8 reps per leg)
Perform facing away from the anchor point.
Perform 3–4 sets of each exercise
Squat Jump (5 reps)
Explode off the ground, jumping for height.
Pistol Squat (15 reps per leg)
Atomic Push-ups (20 reps)
Keep your feet in the cradles and your hands on the floor. This movement combines a Knee Tuck with a standard Push-up.
Single Leg Hamstring Curl (15 reps per leg)
Chin-up/Pull-up/Monkey Bars (10 reps)
Use the gymnastic rings for assistance as necessary.
Front Plank Fallouts (15 reps per leg)
Begin from a Push-up position, with hands on the handles and feet on the floor.
High Row to “L” Raise (15 reps)
Lunge to Overhead Rack/Stretch (8 reps per leg)
Perform facing away from the anchor point.