If you have followed me for a while, there is a good chance that you have seen me doing standing scrolls with a wheel or similar device. I first spoke 25 years ago, and the exercise remains my favorite basic learning movement. As I showed earlier, I can do an exercise or similar options almost anywhere. There are no requirements for fantastic equipment, and the benefits cannot be denied. The question I often get is how is he moving from kneeling to a more difficult position change?
Despite the fact that I have previously demonstrated several progressions, there are always new readers who find a site that is not familiar with my past materials. With this in mind, I think it is useful to return to the ramp deployments, which I first demonstrated back in 2008 (see here).
A later demonstration can be seen below. In the first half, you will see how the ramp can be used as a progression. By the end, you will see how a ramp can also be used to increase the difficulty of a standing scroll.
Optional ramps not required
After sharing the video above, I received a few questions about the specifics of the ramp. With this in mind, I will begin by explaining how I built the ramp, but I also remind you that almost anything can workYou do not need anything. I even saw people lift one end of the treadmill to form an improvised ramp.
As for my own, I built a ramp of 2 × 4 inch wooden pieces. There are six 2 × 4 that form the top of the ramp. I also bonded the carpet to the ramp so that it could be used with the furniture sliders that I demonstrated earlier (see here). Sliders do not work on the mat floor.
Higher Ramp = Less complex
If permanent progressive scrolls are new to you, it makes sense to start high and gradually make your way down. The exercise becomes more difficult when you lower the ramp. With this in mind, it can be helpful to use a ramp that can be set higher than is possible in the video I posted above.
One of these options can be seen below. What you see is a picture of an old ramp that I demonstrated many years ago. It is nothing like 2 × 10 inch piece of wood which has a small strip of 2 × 4 inches, nailed to the back. A 2 × 4 inch strip holds it in place when it is hooked onto the safety rods of the power rack. This setting allows you to adjust the ramp to any height. Simply lift or lower the slats on the power rack.
When you move to a permanent deployment, it is important to remember that less can be more. All you need is a few sets of reversing ramps, 2 or 3 days a week. Attempting to speed up the process will not lead to faster results. When working in difficult traffic, patience is crucial. No shortcuts.
As for training, here is an example:
- Pads on the knees (1 warm-up)
- Deploying ramps (4 sets, 3 to 5 reps per set)
- Optional – Finish with one set of knees
With this sequence, you will start with one set of knees to warm up. The Rep range for the warm up set will be based on the ability, but shoot 10 to 15 repetitions. Then you will work with 4 sets from the ramp. The range of repression will be low and medium, since strength (not endurance) is concentrated here. If / if possible, lower the ramp for 3rd and 4th levels to increase the task.
Finally, you can finish with one set of knees.
Naturally, ramp deployment is just one of many achievements that can help you achieve full deployment. With that said, I believe that deploying a ramp is the most effective option I have demonstrated over the years, both on this blog and on my main instructional DVD. If you agree with the movement, it is only a matter of time before you progress.
And as soon as you reach a full-fledged deployment, you will master one of the most effective exercises for basic training. An added advantage is that you can do the exercises almost anywhere. Speaking as a coach who often travels from one competition to another, it is nice to have a useful movement that is always available. I don't go anywhere without my wheel. It is used in small hotel rooms around the world.
I am grateful for this, and my core too.
“Talent is cheaper than table salt. What separates a talented person from a successful one is hard work. ” – Stephen King