Really really cool. SO what I did wth rings originally came from Indigo programs and focusing on the unqiue “contractions” (micro ossciliatory was the name CT/crew gave i think ) and how the stimulus could create gains for those used to only barbell / dumbell.
I did my first phyique competiton while using rings + weights. Natural and not that big so obvoiusly your miles may vary (would be very curious to see how competitive bodybuilders may or may not use rings to get to stage ready)
So I originally modelled rings training off of a CT / weight lfiting performance mindset.
Hard / technically heavy move -> volume/density work -> accessory easy high body weight stuff.
Back then I was add/ocd on all the minor biometrics (for instnace the “difference” in stimulations from doing weighted ring pushups versus the bench press for instnace). I would note the overall different feelings in body / posture / ligaments etc.
Everything felt better and more “bulletproof” after doing rings.
I’ve seen convict conditioning/ al kravado and my impression is his stuff tends to focus on basic movements done for high reps/volume. Basically using pushups (instead of bench) or pistol squats instead of barbell squats) etc.
That wqas too boring for me and I much preferred a performance/skill orientation such as kill roy’s routine (gymnastic bodies) or even some of the original ring blueprints CT outlined
I’ve tried splitting into push/pull days where push were focused on maltese / planches and pulls were levers and crosses etc.
ALso upper / lower and horizontal / vertical. I setup some bands and suspension training to now doing inverted crosses, modfiied victorians etc.
Super fun of course
THe body / recovery needs also surprsingly hit you (i.e. for me I would feel very drained the next day, especially if I did neurally complex ring movements and also did lifting that workout lets say explosive snatch grip high pulls or heavy powerlifts).
Really interesting to see/how others woudl compare gains (les say physique) after rings/calisthenics only versus weights
I would say lever work is incredible (front lever is here to stay). Cross work (iron cross pulls or inverted cross) have a big drain on cns/ligaments but maybe “tighter” looking body at rest due to the immense tension. Whether as a mainstay work or as activiation / skill days not sure. Hard to remove the bread and butter heavy mass movements (simpler patterns)
Weighted chins and weighted pushups are great. Weighted ring dips from deadstop are ok for me but really eff up shoudlers if done regular.
As an laternative to bench press I"m not sure…have mixed feelings. Back in day would say weighted ring pushups or ring flyes, or weighted handstand pushups superior to barbell (closed kinetic chain and all that jazz). But there was always an element of “sturdiness” or thickness that came form heavy weights…never seem to get that from calisthenics/bodyweight. Maybe diet was a factor