A PROGRESSIVE STENGTH PROGRAM TO PERFORM THE TRON CROSS AUGUST 9, 1993 SUMMER TT For the spectator, the beauty of the sport of gymnastics fies in the near effortless: execution of fascinating skills and routines by the gymnast. tn re ity, however, the sport: requires an incredible amount of physical strength, endurance, and psychological discipline. Each skill Learned is based on a progressive level of strendth that 1s acquired from previously learned skill It is Virtually impossible to attempt advanced kills. The level skills without proper achievement of the basic purpose of this paper is to analyze and determine a progressive program to develop the strength and techniques: necess y to pertarm an iron cross on the still rings. ‘ Gymnastics is primarily a sport that requires @ high level of anaerobic fitnes: A routine lasts anywhere from 25 seconds {vaulting} to 90 seconds. Within this short time span, the gymnast porterme beth powerful, explosive movements as well as low, controlled stenath movements, The iren cress is one suchPage example of a Slow, controlled strength movement in which the ciymnast must support his body weight at an angle tor nds. The basic procedure for performing an iron cross is as Follows: the gymnast begins from a STRAIGHT ARM SUPPORT povition with a nuckles up" grio on the stalk rings. The + head, body. and arm position remain straight, with the sightest flexion in the hips. The body is slowly lowered until the arms are horizontal to the floor and perpendicular to the body. a ation of the rings is utilized to lock the elbows slight + This position is then held for several seconds, A two second hold is required during a competitive routine. Variations on the bositioning of the body during the hold will not be discussed 1 this paper (i.e., Lohold, quarter turn, ete). Physiologically, every major muscle group of the leas, pubtecks, abdominal, back, upper torso, and shoulder joint is held in a tense contraction when the iron o| » position has been achieved, This position o: nnok be achieved by merely attempting at over and over again until the correct motor neurons are activated.2 The muscular strength and recruitment patterns must be developed by the gymnast ov The iron a period of ti cross position is, by itself, a static contraction of the muscles; i.e., an isometric exercise. The exertion on the muscle occurs without changing its length, while allowing it to move throug range of motion, There js minimal motien in the joints However. as the aymnast lowers himself into thePage position, he is utilizing an isokinetic type exere Therefore, in developing a strength training program for the iron cross, both isokinetic and isometric exercises will be utilized. One advantage to isometric training is the efficient development of strength at a specific joint angles i.e. the angle of hold tor the iron c tend to develop significant strength Gymnas without excess m le hypertrophy, therefore maintaining areater agility and flexibility. There are developmental. in which the gymnast work either alone or with a spatter (the coach or another aymnast, generatly). Performance of the iron cross is achieved most advantageously by tre ining epecifically on the rings. However, strength can alse be developed for the muscle aroups utilized through — ack tional weight training exercises Furthermore, the muscles must be trained to sustain a contraction for an extended period of time. Although the gymnast need only hotd the iron cross position for two se ads during competition to receive credit for the move, he should practice the hold for a time peried of greater than two seconcs This will hetp him to develop recruitment patter of the nerve and muscle fibe needed fer the skill it 16 Jmpertant that the nerves ar reeruibed in @ coordinated manner, so ae to bes! aynchronize the rn of movement from the straight arm support into the ironPage-4 A aya typically works out five to six days per we with light and heavy days, Male aymnasts have six pieces ot apparatus oa which they must develop their skills. fhe equipment includes the ¢till rings, bigh bar, floor exercise, vault, pommel! is worked horse, and the parallel bars. bach piece of apparat on three to four days per week. For purposes of this training program, the gymnast will practice on the still rings for three days of his workout each week. On these days fe will work progressions toward the iron cress pecitically on the still ring apparatus. On three of the “of=ring” days, the aymnast will perform epecitic muscle strenath enhancing exercises utilizing weights el Quring the days that the oymnast works specifically on thi bill rings, he will perform ten minutes of isometric and ten minutes of isotonic exerci: es lo build both the strength and develop the muscular recruitment patterns necessary to achieve the iron cross position. Three days per week of this type of proare ion, coupled with the three days ef weight training, should enable the gymnast to achieve the iron cross position in approximately four weeks, For purposes of this paper, it will be umecl that the aymnest is approaching an advanced level of training and is already able te perform the basic straight arm support position; that is, » beginning position prior toe lowering the body into the irenThe isotonie type training will help the gymnast develop the strength necessary to lower the body from the straight arm Support position inte the iren cross position. There are several Ways the gymnast can work on this. The gymnast can work with the rings at requiation heiaht, with the aid of a spotter. He will begin from the straight arm position and slowly lower himseit to the iron cross, with the spotter holding both legs. The spotter sary through trial and musk gauge how much assistance is ned create error The spotker should offer enough assistance ts support, yet allow the gymnast to do the majority of the work. This isotonic “lowerina” exercise should be performed fifteen to tweny tion Fach time the cross position is attained, it will be held for four seconde (longer holds will be required during isometric phase). 8 the spotter withdraws aseietance over time, he can spot sufficiently by putting one hand under the avmast’s heels. The gymnast will rest for about 30 seconds in between each repetition to begin with and slowiy shorten the rest: period. This wil) help bulld lactate tolerance as the gymnast Beet relies primarily on anaerobic eneray for performance, The aymnast does not have to rely solely on a spotter for assistance, however. The same exercise can be practiced solo «s follows: the rings are jowered to shoulder height, and the gymnast stacks folded landing mats underneath, high enough to touch with his toes From the straight arm support position. The gyanast then performs the lowering exercise, relying an supportPage-6 from the mats only as much as necessary, until the mats become unnece ary © third method to work solo towards the iren cress is to ubilize some type of elastic device, such as a rubber hose of tire tube, The gymnast wraps opposite ends of the tubing on each Ping and thea holds it in place with each hand. He then plac hie feet on the tubing that stretches between the two rinas, gauging the amount of tension necessary for support. Aas the gymast lowers his weight, the tubing stretches, yet allows the ayunact to work and buiid strength against this resistance. Yhe isometric type exercise to build strength for the iron cross is simply to get into the irom cros itien and hold it pos for six to ten seconds (working toward maximum holds). Any of the stenic methods describ: s ubilized to “get he i abowe may cymoast inke positions" that is. with the use of a spotter, mats, x 9 ben second etic tube. The ayinnast will repeat the s hold an the iron cross position ten to twenty times, following the same pattern of + t used an the isokinetic phase. This will build shrenath, muscle recruitment patterns, and efficiency of muscle glycogen consumption. The speciticity of holding the iron Gross position will build strength at the angle of support cue to recruitment of nerve and muscle fibers needed to maintain this position. Gn alternate days, when e aymnsst is not working ecifically on the rim he will participate in a weight,training program that is designed to strengthen the specific muscles used for the iron cres In actuality, the gymnast should work towards total body stength to enhance performance, Which would include working all major muscle group: However, for ourposes of this training proaram the gymnast will concentrate on strengthening the following muscle groups: — the muscles of the glenohumeral (shoulder) joint, which include the biceps, Lriceps and deltoids; the teres major, pectoralis major ang latissimus dorsi, The ceracobrachialis “is a minor muscle that assists with pertormance of the iron cress. The hip flexo also must be included in the workout, as these muscles dec ace the angle between the thigh and the abdomen. — The abdominals, ree cus Temoris and quadriceps will be the additional major muscle groups trained in this program. ome of the exercises are specific te the positioning of the iren cros: while some increase tot. 1 strength of the muscle, whict necessary 0 maintain a atic contraction of these muscle The workout will include three sets of ten repetitions of each Lise, at 75% (generally) of maximum lifting capacity UVC). An increase of about three to six percent per week in strength should result. after properly warming up the muscle che eymnast will begin training usina the Gros pul achine bo work he shoulders. The cross pulley machine is an excellent toot for developing the muy les necessary to Lower the gymnass:Paget into the crass position. The gymnast will quickly pull his hands teh ide, then work the eceentria contraction slowly up to the horizontal. This pe be held for six to ten seconds tion will Because the gymnast must exert @ force of 2.5 to 3.9 times his body weight in order vo overcome the upward pull of the rings at bhe hands,# he wiil want to work beyond the 76% max weight and attempt to achieve macimum Lifts, using a spotter te contrel the rate of the extension move. Again. the same resting pattern utilize an the il. rings will be followed here. The next three sets wll be performed using dumbbel s for standing lateral fli The same technique should be used: owly raising the weights laterally, holding the position far six to ten seconds, then lowering. These two shoulder exercises, will directly work the mu of the glenohuneral joint, as well as the teres major and late fo further work the ats, the gymaact will perform three sets of ten repetitions using the lat pull down machine first, then on ko bank over rows with tree weights on a squat bar. The avanast will next perform a wide grip. behind the head pull up with a stow release for ten repetitions (3 sets) A dumbbell origated workout will strengthen the pectoralis (chest) muscles. again, three sets of ten repetitions of dumbbell bench pre . @lternatiog inching and Plat bench, as well as dumbbell flies (bench) will be performed. Thes can be alternated with a cable crossover workout using the benches:Page~? The triceps will be worked by doing wide grie dips (3x10) and werahited dips, alternately Ih order to strengthen the stomach muscles, the high bar Will be utilized to do hanging stomach crunches (3 x 20) and ten econd L-har an be done on i holds (3 sets), These two exercises the “on ring” workout day: Lastly, to strengthen the quadriceps and rectus femort muscles, three sets of leg extensions (Lox) will be included in the warkouk, using ¢low. controlled repetitions. This workout should enable the gymnast to progressively aquire the strength and recruitment patkerns nec ssary to pertorm the tron eross. The program should start with a median work effort, culminating in wcinem strength and — performance technique. Once the skill has been achieved, the aymnast can ents wiike bnerea kaper te specific weiaht trainin mov qe practice and performance of the move izself. His weight training should rebura to a total body strength Focus, or towards strenth The workout is outlined Lo develop another skill or power stu on Schedule t -Page-10 SCHEDULE T: TRAINING SCHEDULE Monday-Wednesday-Friday: Still Ring Workout Isotonie work: ec hold 15°20%/4 Straight arm support, lower to cross and hols Rest 10-15 sec cometric work: 1LO-20%/6"3.0 hole hol Leon cross Abdomi aa ts: High bar hang stomach crunches « 20 High bar L~hang holds: 5 sets/1o see held Tuesday-Thursday-Saturday: Weight Workout Shoulders /Lat: hold) nique) slow lift, 6-10 = 3x LO (pulley Gress pulleys 3 x LO (hands down Standing lateral flies, dumbbell Lat pull downs: % x 10 Bent over rows: 3 x 1G Wade grap pull ups: 3 x LO (behind the head, slow reled Chest Dumbbeli press: S x 10 Alternate inctine/f lat bench Dumbbelt flies: 4 x 10 Alternate Flat bench/cable crossover Triceps Wide grip dips: 5 x LO Weighted dips: & x 10 (alternate these two) Hip flexors Lea extersions: 3x10Page~Lt NOTES dames K. Brown and Oavicl 8. Wardwell, Yeaching Gymnastic for Ken and Women, (U.S.@.: John Wiley and Sons, Ine, 1980), p. 314, 2 fim McClellan, et al., “The Iron Cros National Strength and Conditioning association Journat, 1991, Vol 13, 6, Pp.Page~iz BISLIOGRAPHY Brown, James R. and Wardwell, David 6 aching aud Coaching Gymnastics for Men and Wemea. John Wiley and Sons, 1980 Fleck, Steven J. and Kraomer, William J. Designing Resistance Iraining Programs. Human Kine Books, L987. Logan, Gene A. Adaptations of Muscular Activ Belmont, Ca: Wadsworth Publishing Co., [ne., 1964. WeChetian, lim, et al, “The tron Cross." National Strength and Conditioning association Journal, 1991, vol 1s #6.