Rings and Power Training Seminar

Over the years, my approach to training has substantially evolved. I think that’s been an essential part of my success. In the early days I would just hammer my clients with heavier barbell and dumbbell exercises, without regard for much else.

I’ve spent 17 years experimenting with every training system imaginable, collecting data, and working with some of the best experts on the planet such as Dr. Stuart McGill, Dr. Craig Liebenson, and my Russian silver-medalist gymnastics coach. Here are just a few highlights of how I train myself and my clients these days.

Gymnastic Rings
My goal for any athlete or advanced client is to develop him to the point where all upper body training consists of rings exercises. I consider rings the ideal approach to upper body training for three reasons. First, the type of unstable and challenging contraction you get from the rings can’t be matched by a barbell or dumbbells. Second, the freedom that rings give your joints drastically improves mobility and strength through a full range of motion. Third, hanging from the rings frees up the compression down through your spinal column: that’s essential for nervous system recovery and performance.

Importantly, only buy wooden rings because you can grip them better than any other version. The best wooden rings for the money are made from Christian’s Fitness Factory. You can check out the rings at this link.

Body Weight Training
I’m convinced there are body weight exercises that can challenge the strongest and fittest athletes on the planet. During my recent Perform Better presentation in Rhode Island I had a guy attempt a body weight triceps exercise. He could bench press over 400 pounds but he couldn’t perform a single rep of the exercise!

At the other end of the spectrum, certain body weight exercises provide an effective progression toward the advanced rings exercises. Moving your body through space is more challenging to the nervous system than just lying on your back and pressing weights. Indeed, there’s a body weight exercise that’s formidable to any athlete when you’re looking to build his upper body, core or legs. However, body weight training alone isn’t enough and that’s why the next category is essential.

Full-Body Strength Lifts
No power and muscle-building program is complete without a heavy deadlift, squat or Olympic lift variation. There are three primary reasons. First, those strength exercises build your posterior chain muscles better than any body weight move. Second, the compression through your skeletal structure that you get from a heavy deadlift is crucial for building stronger bones. Third, pulling something heavy from the floor forces the nervous system to fire hundreds of muscles in sync, and that’s essential for boosting rate of force development: the key component of explosive power.

Cycling the loads of heavy lifts can make or break your progress. I use a specific loading system that cycles between four types of workouts. Olympic strength coach, Charles Staley, hired me in the spring to design a strength-building program for his first Master’s powerlifting meet. He won the event.

Explosive Training
Of all the types of training you could do, explosive training can be the trickiest. That’s because the compressive forces from depth jumps, plyometrics, and the like are enormous. You must have a system of progressively building up your tissues to withstand the impact forces from explosive training.

Want to find out how to put the whole system together for you and your clients?

I’m now giving a two-day seminar, the Rings and Power Tour, across the globe. With the information you’ll learn in that seminar, your training, coaching, and business will reach the highest level possible.

The next Rings and Power seminar will be in San Diego on July 7-8. You can reserve your spot at that seminar, or any other location, by visiting this link.

And for a sample of what the Rings and Power tour is all about, check out the video below.

Stay Focused,

13 thoughts on “Rings and Power Training Seminar

  1. I wish you would come to Texas. I would be there in a heart beat.

    CW: We’re setting up a seminar in Austin as we speak. Probably in the fall.

  2. Intruiging video! Looks amazing. Unfortunately I live in the UK and won’t be able to go to one of your seminars. Judging from the high-quality video though, is it just wishful thinking that maybe you’ll release a Rings&Power DVD?

    I know I would 100% buy that 😉

    CW: My business partners are working on it, and they’re also working on setting up seminars in London and Scotland – so stay tuned!

  3. are you ever going to take your rings and power tour to europe?

    CW: Yes, London and Scotland will be my first stops. Not sure when yet.

  4. Hi Chad!!

    I like how your training approach has evolved. I actually evolved the same way, and i feel every change i do is for great!

    I actually train with rings, bodyweight, bridges, adding a few sandbag exercises for my posterior chain.

    I live in Madrid, so i don’t have the chance to assist to one of your seminars. I know you’ve said before that you were working on a book/DVD concerning bodyweight, i mean the way you train now.
    I can’t wait for you to finish it. I like the way you train, but i can’t get to put all these awesome tools together by myself.

    When do you think you will finish filming all the videos and contents??

    Thank you for your articles, i love them!!

    PD: are you going to keep doing your livespills on T-Nation anytime? It was awesome to have so many livespills from you so often.

    PPD: Do you think it’s possible to do Huge in a Hurry with mostly bodyweight exercises and some barbell work? or this type of training requires a completely different routine?

    CW: We’re working on a DVD series for this info. You can certainly use the principles from HIAH for body weight exercises. For example, start with a push-up variation you can do 11 or 12 times and perform 40 total reps for that movement, regardless of how many sets it takes.

  5. Hey Chad great insight on how your traing has evolved into what it is now. How about a seminar for military members like myself and veterans at the Frederick Physical Fitness Center at Fort Bragg North Carolina?! The military is Big on fitness and your expertise would more than complement our soldiers training here.

    CW: It would be my honor. Contact me at waterburyfitness[at]gmail[dot]com to set something up.

  6. Love the rings and wish I could attend one of your seminars in person, but unless you come to Korea, probably won’t happen for awhile. I can do a back lever, but the front lever seems so much more difficult to accomplish and its driving me crazy. Looking at both it seems that the back lever would be more difficult than the front lever (superficially speaking). I’m sure you have a super sciencey answer to explain why the back lever is so much easier, and I’d love to hear it. Also, what kind of progressions do you use to teach the muscle up? I’ve been trying to hit a strict one on rings since I went to a cert last November with no luck. It’s haunting me! Thanks for your time!

    CW: The back lever is usually easier for guys with a strong upper back and deltoids. The front lever requires huge lat strength, along with the coordinated firing of the lats with the core. For the muscle-up I use a three exercise progression, but I can’t give that info away here. Focus on building your false-grip pull-up and shoulder mobility.

  7. Hey Chad
    This looks awesome… I live in Australia will you be coming here at all?? heheh
    Otherwise i’d love to purchase the DVD just let me know where to get it .

    Also , your program Body of Fire, What happened to it? I noticed that you took it down why is that?

    Cheers for all the awesome info my man

    CW: Thanks. I no longer sell BOF because I’m making way for my new program.

  8. Hi Chad,
    I’d love to sign up for your upcoming training class in San Diego, but I think the skill and strength required might be beyond my capabilities. I’m sixty years old, but I’ve been training with barbells and dumbells consistently for almost a year. I’m reasonably fit and lean with no joint problems, but I’m certainly not an advanced lifter. Would I fit in with your typical class?

    CW: Anyone can benefit from the information I cover in these seminars. But overall, yes it does take some athleticism to do the more advanced moves.

  9. Hey Chad,
    I’ll be seeing you at Ranfone Training Systems in September. Can’t wait. You got me hooked on rings last year and I’ve made some awesome progress. My joints have never felt better and my mobility has greatly improved. Anyways, when is your book coming out? I’m really into bodyweight movements and I liked some of the ideas you presented in the T-Nation livespills a while back. High tension exercises are the secret, not-so-secret, weapons to elite performance development that too many often overlook.

    CW: Thanks Tyler. I’m looking forward to the event in September. Not sure when my book will be out. Still working on it.

  10. Will you be taking this to NYC? I would be there, with some friends, in a heartbeat. I love your evolution to bodyweight training, whiie still “keeping it real” with the heavy bb/db lifts. always found you easy to understand, vs. many other coaches i have heard and watched.

    CW: I will definitely be in NY. And I’ll be in Hamden, CT on Sept 15-16 http://trainwelleducation.com/live-seminars/rings-and-power-seminar/

  11. Hi Chad,
    I’ve done your workouts for years and own Muscle Revolution & Huge in a Hurry. Like you, I’ve evolved my workouts to more bodyweight & ring progressions.

    The last month or so I’ve been incorporating various bodyweight & ring exercises into my workouts. The problem I’ve run into is programming. I’m having a hard time coming up with a program for working out 3 or 4 times a week without overlapping too much on the static holds and ring movements. Then again I’m not sure what is too much. Do you still like the basic template of a push, pull & leg movement?

    Not sure if I can make a seminar but look forward to a dvd or book. Thanks

    CW: Yes, I still follow that push/pull/leg sequence, but with different exercises these days.

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