Best Strength Exercises

Every coach and Athlete has their own strength training regime - here are some user submitted suggestions:

Whole Body:

Seated Rope Climbs (no legs): While it's mostly upper body, if you straddle and hold your legs out flat, you work your core, biceps, shoulders, forearms, and lats.

Upper Body:

Straight arm dumb bell raises: This is best for training malteses and general ring strength for men. Using a normal weight bench, lay on your back with two dumb bells extended out in front of you over your chest(ranging from 15-50 lbs. each depending on your size/strength). Slowly lower the weights forward and to the side (at a 45 degree angle) until they are level with your hips. Hold for one second, then bring them back to the starting position with locked arms. Do 3 sets of 8.

Maltese Presses on two blocks or spring boards: This is a way to also work a maltese so you can mix up the exercises so your body does not become too comfortable with any one exercise. Position two blocks or spring boards so that they are in a "v" shape. For the spring boards, they should slope down toward each other. Then you place your arms (keeping them straight) om top of the blocks or boards, so you body is in the maltese position. Kick up to something resembling a shoulder stand and with a spot, lower to the maltese position and press back to the shoulder stand. This should be done slowly and with control. Keep the back round and have the spotter keep the feet at horizontal one the way down. You should never break form because you have a spotter. Do three sets of five to seven and hold the last one for five seconds in the horizontal position.

Single Posistion Ring Holds: This can be done for Planche, Maltese, Cross, or Inverted Cross. Start in a handstand for all but the cross. Lower to the posistion, keeping your arms straight and core tight. If you are doing a maltese, the spotter should grab the hips on the way down and stop the athlete when they are leve. Do the same for a Planche. For an Inverted Cross, the spotter should place one hand on the middle of the chest and the other under a shoulder to balance and stop the athlete when they lower. The athlete is responsible for tight back and butt. Cross should get a spot at the hips and stop the athlete when level. Each position should be held for eight seconds. Then once done, that athlete should still lower to an inverted hang if doing an Inverted Cross, a back lever if doing a Maltese or a Plance, of pull out to support if doing a cross. The athlete should do this additional resistance for best results. These should be done one to three times a day.

Legs:

Rapid punches: Using a block this is as tall as your upper thigh, stand on top, jump backwards off the block and punch as quickly as possible back on top of the block. Make sure to squeeze your butt and core, and keep your arms above your head

Ball Squats: Get a physio ball or standard inflatable workout ball. Stand on the ball with your feet a little wider than shoulder width. If need be, do this under the parallel bars so that you can catch yourself for balance. You should be able to do in unassisted at some point. Do either max squats (The most I have ever heard was 107) or do three sets of 20. This is great because it also works your core.

Core:

Swiss ball tuck ups: Get into a planche-type position with your feet resting on top of a large swiss ball (stomach facing the floor, support yourself with locked arms perpendicular to the floor, body extended behind you with your feet on the ball.) Push out of your shoulders to keep your upper back hollow, then tuck your knees into your chest by rolling the ball towards your hands using your feet. Extend back to starting position. Do 3 sets of 15.

Ball Crunches: Get an inflatable workout ball or physio ball and place it inbetween your feet. Keeping your arms above your head and legs straight and pointed, lift the ball to your hands, grab it with your hands, and then use your hands to take it to the floor above your head. Repeat this again and this time pass the ball to your feet. This is one. You should do two sets of 15. Each time your ball should touch the floor.

Ball WIndshield Wipers: Get an inflatable workout ball or physio ball. Lay on your back with your legs directly up, so you are in an "L". Have perfect form. Place your arms out to either side like a "T". Your hands should stay flat and your shoulders should stay on the groud for the duration of the exercise. Lower your legs to one side and place the ball inbetween your feet. Move the ball to your other side while keeping in an "L" and keeping your back, shoulders, arms, and hands flat on the floor. Each time you move the ball to the other side is one. Do two sets of 20.