Starting with gymnastic is similar to start walking as a child. First, you look at it and see some funny positions easy looking to hold. Then you try it and appear like a toddler lying on his back waving arms in space and crying.
It is not easy to do gymnastic, gymnastic is mean bitch, but when you are patient enough and give her some passion you can benefit very well from it. Strength and flexibility of muscles and tendons as well as functional strength (the real one!), stability, core, locomotion and mobility as well as muscle volume and overal aesthetic look. That is why gymnastic is worth doing!
Assuming that's you in the vid...if so, nice work, you seem to have it down pretty well.
Please don't perpetuate that whole "functional strength" fallacy though, it won't get you a positive reaction from most advanced people. I really hate to even say that, but I don't understand why people feel the need to "justify" what they're doing by throwing that stuff in there. If what you're doing is truly impressive, your actions will speak for themselves, you won't need to brag about why it's better than what everyone else is doing.
Yes its me...I personally hate term "functional strength" due to his over-using today, but really in this gymnastic shit I feel that. Its much more different to perform handstand pushup than a bodyweight military press - or to do a back lever - you use muscles in ways you never used them so if there is only strength you cant do it, there must first come functionality - you must be able to use all that muscles one by one and tendons too to build a solid base from that your are moving to positions. For example just for going from L-sit to shoulder stand you need to use you brachialis, triceps, rhomboids, delts, traps, abs, spine erektors and others to work particaly synergistically to hold your body stable but partially antagonistically to move your body up in the space.
If "functional training" is so great then how come most athletes (real athletes, not crossfitters) prefer to lift weights instead of doing some fancy bodyweight or stability ball shit? Their real functional training comes from doing sport specific stuff.
So unless you're a competitive gymnast, then flopping around on the rings will not make you anymore "functional" then someone who just lifts weights and does some basic conditioning.
Not insulting your abilities btw, only your choice of words.
In my point of view its similar to weightlifting. Most of the athletes (sprinters, hockey players, american football players, MMA fighters) put some principles of weightlifting into their training (they most often use power clean from hang) to build some "abilities" they need (in this case explosivness, whole body explosive projection and acceleration). They dont use whole weightlifting routines, they do not train 6x per week front squats and they not learn how to perform full clean and jerk. But they take the principles of weightlifting that are useful for them in this case same partional lifts (from hang, from blocks) and put them into they weight training.
And same it might be with gymnastics. Just to be sure we are talking about gymnastics on rings, on floor, on paralettes etc. with background in competitive gymnastics not about balancing on fitball or doin ostrich emu pose on bossu - that is not gymnastics. I am not advocate of anything called functional training, I am tryin to say that if something build strength that can be told "functional" that it is gymnastics.
So why athletes dont include gymnastics in their weight training if it is so good? Answer is just because they dont know about its benefits. As in the example with weightlifting its nonsense to do same things as professional gymnasts. But we can take some principles from their training that can be included in everyones training because of their power. As with weightlifting athletes take power clean from hang, from blocks, power snatch from hang, jumps etc., they may to learn how to hold some basic positions on rings, paralletes etc. such as L-sit, handstand, HSPU, back lever, iron cross etc. And by the way of learning them, gymnastics give them tremendous functional strength of back, abs and biceps. And strengthened their tendonds.
So while principles of weightlifting and powerlifting give athletes strength and explosivness of performance muscles: delts, pecs, triceps, hamstrings, calves and partialy quads - learning of gymnastics is here mostly for backs, core and biceps and tendonds - parts of body using to hold better body tension - where better ability to hold body in high tension means better background for doing weight lifts. Thats why if someone start with gymnastics - other lifts such as squat and deadlift goes up.
The real athletes these days dont do squats 5 sets per 10 reps in 60% zone, they do 8 sets of triples of squats with maximal force and velocity with weight near they maximum - this type of squating build functional strength (by sarcomere hypertrophy and high threshold motor units recruitment) while 5x10 build non functional strength (by sarcoplasmic hypertrophy). And same: doin bent over rows and biceps curls build nonfunctional strength of these muscles while microsocilating and functional and overcoming isometric in gymnastics exercices build functional strength in this muscles. And same it is with core and stability. Balancing on bossu do shit but balancing on one hand in handstand is royal way to control every muscle in your body to hold a balance.
It is not about doing just gymnastics - its about combination of weightlifting/powerlifting and gymnastics and sprints (for examples) to have overall functional physique.
There is video of me not doing just gymnastics:
and here is one of the best MMA fighters od all times George Saint Pierre and his very wise training of combination of weightlifting and gymnastics:)
some moves at end of workout like ring pushups/flyes at the end of chest, cross/skin the cat at end of shoulders ect. and one day just for tougher moves like back/front lever. following Thibs tips mostly. I also had to reduce my lifting volume obviously.
at first it was addictive and fun. but as you progress the learning curve becomes too steep and there is no point going further unless u want to be gymnast. Besides, my face would turn bloody red at the end of back and front lever something that never happens to me when i lift heavy.
Apparently it helped CT bring up his back...but I never had problems activating my back with pullups and machine rows. my midsection got stronger but muscle wise I shrunk a bit.
overall nice for supplementing your workouts but shouldn't be an integral part. Throw in the fact that you have to carry it around and attach it which takes time...I would just stick to weights lol.
Ok first off I would like to say that I kind of hope that English is your second language.
Second, some of the statements are just wrong
"The real athletes these days dont do squats 5 sets per 10 reps in 60% zone, they do 8 sets of triples of squats with maximal force and velocity with weight near they maximum - this type of squating build functional strength (by sarcomere hypertrophy and high threshold motor units recruitment) while 5x10 build non functional strength (by sarcoplasmic hypertrophy). And same: doin bent over rows and biceps curls build nonfunctional strength of these muscles while microsocilating and functional and overcoming isometric in gymnastics exercices build functional strength in this muscles. And same it is with core and stability. Balancing on bossu do shit but balancing on one hand in handstand is royal way to control every muscle in your body to hold a balance."
Really, you think that a 5x10 at 60% routine will cause someone to not make any kind of myofibrilar hypertrophy? In the Boring but big routine in the JW 5/3/1, it is literally MADE for this purpose. He uses the 5/3/1 for strength and the boring but big for the hypertrophy, and this is a dude who played a lot of sports.
Are we even talking about the same thing here? I thought when you posted this on a BB forum you were talking about... you know bodybuilding. It seems (as I read your post for the second time) that you are focusing your idea for training for sports.
And seriously, what the PHUCK is micro-oscillations? I'm pretty sure thats the technology that my electric toothbrush uses. Seriously I have never heard a top level bodybuilder talk about how they are trying to micro oscilate the muscle.
Overall, functional training is just shit that makes you better at your sport. For example, when I was a pitcher I had tight hips, foam rolling was functional for me. For me, no weight or ring was gonna make me throw as hard as just going out on the field and practicing the movement pattern of pitching everyday day.
Just to drive the point home about how utterly clueless you are. Discus throwers have been doing curls since forever because it makes them throw farther. Strength athletes, nfl players, wrestlers, etc have been doing bent rows since forever because it makes them better at their sport.