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Old 12-18-2010, 03:07 PM   #1
Grissim Connery
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Default I got iron cross trainers as a present! how do i program these?

I got an early christmas present. i made an offhand comment that i thought these would be cool to have (although a little pricy for such a specific task), and my gf was on the ball. i included a pic of it as well as my other early present from her, joel jameson's book!

anyways, my current program consists of 4 different workouts, with one day devoted to rings. i know coach sommer recommends that you don't touch cross work until you have every basic static hold solid. on the other hand, cross work (even if i'm no where near it) is fun.

i've seen good progress with static holds just doing 5 sets of 10-30s holds per exercise per workout, with some assistance exercises added. i was planning on doing the same with the cross trainers, and just measure progress by the holes on the top of the gizmos. as for assistance exercises, i figured i would try cross pulls with these. i'm not sure if i should keep the same resistance level (the hole the straps go through), or increase/decrease the resistance for the cross pulls as compared to the statics. i figure i'd have to decrease the resistance compared to the level used for the static holes.

any suggestions? have you guys tried these?
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Old 12-18-2010, 04:20 PM   #2
Blair Lowe
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I have a pair though I haven't used them in awhile.

A mixture of lowering down and holding, pressing out or lowering for a hold and pressing.

Generally I worked high intensity stuff with them. 5-10s holds and 3 or 5 reps.

For now they are just being stored away until I have need of them for myself or coaching an athlete.

they are definitely fun.

i would not progress on increasing the intensity by stepping down to a lower hole over a fast period of time.
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Old 12-18-2010, 06:55 PM   #3
Grissim Connery
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Quote:
Originally Posted by Blair Lowe View Post
i would not progress on increasing the intensity by stepping down to a lower hole over a fast period of time.
i'm really getting in to the whole steady state concept. i'll prob keep it on the same hole for at least 6 weeks, but more likely 12 unless i really feel stable at the new hole
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Old 12-19-2010, 01:31 AM   #4
Steven Low
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Depends what you are doing. Statics? Pulls?

Um, generally, I would wait on this at least until you have a solid back lever. But go for it since I know the rungs probably aren't out far enough that you're going to be tearing up your elbows.

Though if you notice your humerus shrugging up into the shoulder girdle you're not strong enough for that proper progression. Easy way to give yourself impingement or biceps long head problems.
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Old 12-19-2010, 03:00 PM   #5
Grissim Connery
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Quote:
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Though if you notice your humerus shrugging up into the shoulder girdle you're not strong enough for that proper progression. Easy way to give yourself impingement or biceps long head problems.
i know that feeling you're talkin about. i'll try to keep it safe.

i figure if things are not working right i could just try 60 degree holds and try to progress on the holes from in that position.
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Old 12-19-2010, 03:58 PM   #6
Joe Hart
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Let me just point out your girlfriend is aces and should be kept around. Been married for 15 years and haven't gotten any gear yet. Then again my wife is still pretty awesome so I can't complain too much.
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