GMB Rings One
R1 is an intermediate-level program for building basic gymnastic ring skills and getting very strong.
Build Solid Shoulders, Back, and Chest
Learn to Perform Strict, Controlled Muscle-Ups
Develop Strong and Healthy Joints and Ligaments
Get a Full-Body Workout with One Piece of Equipment
3-4 months of basic holds and strength exercises for intermediate trainees. R1 systematically builds your foundation for more advanced skills.
R1 requires some prior strength training and we recommend you begin it only once you can do at least 5 bar pull-ups.
After 3 to 4 months of R1, you’ll be stronger than ever and have built a skill foundation for more intense ring work.
Is R1 The Right Program For You?
Rings One is Our Introduction to Gymnastic Ring Training
If you’re like most people who will stumble upon this page, your first exposure to gymnastic rings was seeing them in the Olympics and admiring the strength and physiques of elite gymnasts…
But let’s get real:
Your chances of jumping up on the rings and busting out an iron cross are nil. Rings are hard. Damn hard.
Which is why you’re here.
Since we first released Rings One back in 2010, rings have gained a lot of popularity for general fitness, and now you can see them hanging in a lot of commercial gyms. Unfortunately, they’re still damn hard, and without expert guidance, trying to use them can be an exercise in frustration.
Our head coach, Ryan, created Rings One to translate his competitive gymnastics experience into a program you can use for general fitness without having to take up gymnastic sport.
Nothing Builds Upper-Body Strength Like Gymnastic Rings
When you learn to use them properly and build your skills with the right foundation, you’ll find that training with gymnastic rings offers some benefits you just can’t get otherwise.
Here’s what rings have to offer:
- Versatility – Rings allow flexibility for pulling skills below the rings and pushing and balance skills above the rings.
- Instability – Since they’re not fixed in space, rings will force your muscles to fight harder for control, and that translates to greater strength gains.
- Badass Credibility – Nailing a solid muscle-up or displaying stability in an L-sit make you look and feel like a badass. Enough said.
Best of all, you don’t need to wear a onesie or follow a strict gymnastics protocol to get strong with the rings.
R1 is make ring training accessible for everyone.
If you’ve got a park nearby, a sturdy tree branch, or a high ceiling in your garage, you can hang your rings up and get one of the best workouts you’ll ever experience.
They’re also just a lot of fun.
How GMB Programs Work
Our coaches have worked with thousands of recreational and pro athletes, and our clients span all ages and backgrounds, so we’re able to translate the benefits of gymnastic ring work to non-gymnasts.
Full-Body Training with a Single Apparatus
People ask all the time about combining parallettes with ring training… well, you don’t need to. Each apparatus has its uses, but either one can provide the full range of movements needed for balanced, effective strength development.
Yup, That Includes Legs…
Since ring exercises don’t offer much leg stimulation, we’ve included a bodyweight leg training module that will build explosive leg strength. And yes, if you prefer to squat and deadlift, that’s fine too – it’s all covered in the manual.
Completely Adaptable to Your Needs
Though “cookie-cutter” programs fail to adjust for individual needs, R1 provides a template that allows you to determine the appropriate sets, reps, and intensity levels for you by teaching you to “autoregulate” as you work the program.
A Program that Grows with You
Unlike some programs that give you a single workout to repeat forever, GMB recognizes that you’ll require different strategies as your strength and skills develop. That’s why Rings One includes four program phases, each building on the previous one to keep you making consistent progress.
1. Strength Development
Gymnastic rings place unique stresses on your body, so R1 begins by strengthening and conditioning your body to tolerate the instability and torque.
3. Flow Acquisition
Once you’ve developed the basic level of body control to execute each skill, we begin building combinations that offer even greater challenge and stimulation.
2. Skill Development
As you continue building strength, Phase 2 introduces more skill focus and complex movements that will ingrain new motor patterns, developing control and stability.
4. Flow “Mastery”
After several weeks of strength and skill practice, you’ll work to smooth out the transitions and cut down the rest time for more efficient applied movements.
Great Programming Gets Great Results
Here’s what a few of our clients have achieved with Rings One:
About the Materials – Here’s what you get with your downloads:
We know that providing great information isn’t enough on it’s own. After all, the internet is loaded with info, but here you are looking for something more organized and easier to use.
The videos and instruction manuals you’ll download in R1 are arranged to make the program and exercises as clear as possible.
- All videos are filmed in HD quality and compressed to a reasonable download size without losing detail.
- PDF manuals look beautiful and are easy to read. All the required theory is explained in plain language you can easily understand.
- We’ve completely spelled out twelve weeks of sample workouts with charts that allow you to choose the appropriate set/rep ranges for your level.
No other program displays this much attention to detail in terms of either production quality or learning experience. We’ve refined our approach based on feedback from thousands of clients and updated the program to reflect the best methods.
R1 is not only a great program – it’s a quality resource you’ll love learning from.
Rings One Provides the Tools You Need for:
Formidable upper-body strength and stability…
Impressive skills like slow, strict muscle-ups…
Conscious control of each and every muscle in your body…
Strong joints and ligaments and healthy, mobile shoulders…
Systematically Build the Essential Strength & Skill Foundation and for Gymnastic Ring Training
Choose from the options below:
- 12+ Weeks of Workouts
- Fundamental Ring Skills
- Impressive Strength
- Everything in R1
- R2 Advanced Rings Course
- Bonus Conditioning Workout
- Pick Up Where R1 Finishes
- Develop Advanced Skills
- Next-Level Strength
One of the main advantages of a digital program over books or DVDs is that we can keep improving things. Every few months, we update all of our programs based on client feedback and new things we’ve learned. You’ll never have to pay for the most recent version.
If you do the work, you will get results. With thousands of successful clients, we’re extremely confident in this program. Take 60 days to really give R1 a go and see for yourself. If you aren’t happy with your progress, we’ll give you a full refund.
At GMB, “support” doesn’t mean sending you to a forum where a bunch of anonymous newbies give you bad advice and sarcastic snark. If you ever get stuck or need help, you can easily send a message and get expert support from one of our coaches. We’re here to help.
Frequently Asked Questions About Rings One
We’ve also taken the liberty of including answers, because the questions aren’t very enlightening on their own
What equipment is required?
All you need is a set of rings and someplace to hang them.
What moves will I learn?
The video at the top of this page gives a good idea: rows, pull-ups, presses, L-sits, muscle-ups, and more.
Am I too old? Too inexperienced?
Maybe. R1 requires some previous training experience, but if you’ve been working out for a while, it’s the best introduction to gymnastic rings available.
How long do the R1 workouts and program take?
We designed R1 to require three 60-minute sessions a week for 3 months. Of course, that’s adjustable and you may need more time, especially while you’re still learning the movements.
Is R1 a good program for women?
There’s an idea going around that women can’t use rings. That’s silly. R1 isn’t for beginners, but it’s a great program for strong women.
Will I build muscle on R1?
Yes. You will get extremely strong, and your upper body will grow like crazy.
Can I combine R1 with other training programs?
Sure, but you’ll need to prioritize something, and you’ll make better progress on R1 if you prioritize R1. If you want to continue other workouts, we address those adjustments in the program manual.
Are gymnastic rings dangerous without coaching?
If you do anything like an idiot, it could be dangerous. R1 is based on experience in gymnastics, physical therapy, and coaching thousands of athletes. It’s built for safety and sustainability.
Still have questions? Just let us know, and we’ll get you hooked up.
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