"Skin The Cat" is a mesmerising blend of fluidity, strength, and control that embodies the essence of gymnastics.
Are you ready to take your gymnastics journey to new heights?
Have you ever marveled at the fluid, awe-inspiring skill of "Skin the Cat" performed on gymnastics rings?
Imagine the feeling of gracefully navigating your body through the rings, demonstrating both strength and finesse in perfect harmony.
Now, you can turn that dream into reality with our comprehensive "Unlock the Skin the Cat" Gymnastics Rings Program
What is the goal of the STC program?
✅ Build the straight arm pulling strength required to skin the cat. This is also the foundation for front and back levers.
✅ Build the forward fold flexibility and core compression strength required to skin the cat. This is all part of building a strong L-sit and improving your pike flexibility.
✅ Progressive overlead that helps you achieve the skin the cat while gradually strengthening the joints, muscles and connective tissues. It’s what we like to call sustainable progress the decreases the chance of pain and injury.
Why choose our program?
✅ Expert Guidance: Our program has been developed by experienced adult gymnastics coaches who understand the intricacies of "Skin the Cat" inside out. You'll receive step-by-step instructions, precise technique breakdowns, and targeted workouts to ensure you progress with confidence.
✅ Progress at Your Pace: Whether you're a complete beginner or an intermediate gymnastic skill seeker looking to refine your skills, our program caters to all skill levels. Each phase of the program builds upon the last, offering a structured and adaptable approach to skill acquisition.
✅ Comprehensive Workouts: Unleash your body's potential with carefully curated workouts that focus on building the specific strength and flexibility required for "Skin the Cat." Our workouts are designed to maximize your progress while minimizing the risk of injury.
✅ Video Tutorials: Visual learning is powerful. Our program includes detailed video tutorials that break down every aspect of the skill. You'll have a front-row seat to proper execution, ensuring you understand and master each technique.
✅ Personalised Support: We're here for you every step of the way. If you have questions, need feedback, or simply want to share your progress, our dedicated support team is just an email away.
✅ Track Your Success: Witness your growth as you work through the program. Each training phase has clear milestones to help you know when you’re ready to progress to the next phase.
Program Details
There are 4 phases of training
Each phase is 6-weeks long
There are 2 session per week in each phase
Each session is roughly 60minutes of training, including the warm-ups
Program Breakdown:
1. Build Straight-Arm Scapular Strength (SASS)
A key component to a lot of gymnastics skills. Increasing SASS will also increase Bent-Arm Scapular Strength (BASS), which means you’ll see strength increase in movements like chin-ups, dips, and push-ups.
2. Increase Core Compression Strength
Building the core strength to perform movements like L-Sits and strict Toes-To-Bar so you can execute the STC with perfect form.
3. Increase Posterior Chain Flexibility
Gymnastics pike flexibility has a key role to play in a lot of gymnastics movements. Tight hamstrings, calves and lower back limit you core compression strength and make movements like the STC almost impossible.
4. Build Strong Connective Tissue
Gymnastics skill place significant demands on the connective tissues of the joints and muscles. Therefore, its essential to gradually build strength in the connective tissues to decrease the chances of pain or injury and safely progress towards your gymnastics goals.
5. Master The Skin The Cat on The Gymnastics Rings
With the combination of the points above you’ll be well on your way to mastering the STC on Gymnastics Rings.
It's never too late to build strength, increase flexibility and unlock new skills you never thought possible.
Unlock Skin The Cat is the gateway to more advanced gymnastics skills. Once you've mastered the STC, you’ll be on your way to back levers, front levers, ring routines and more.
Unlock The Skin The Cat For:
$150.00AUD
$400.00AUD
How the program works?
Detailed training programs for 4 phases of STC
Video tutorials for all exercises.
A training manual that give you a detailed breakdown of the skin the cat journey.
When you purchase the Unlock The Skin The Cat Program, you’ll have access to all these goodies immediately.
Phase-by-Phase Breakdown:
STC-Phase 1
During Phase 1, the goal is to establish a strong foundation of strength and flexibility. This phase aims to enhance scapular depression strength, core strength, and pike flexibility, as well as develop a stronger base of connective tissue in the shoulders, elbows, and wrists.
The main focus of Phase 1 is to achieve comfort in inverted hang-on rings, enjoy the German hang, and become familiar with straight arm strength.
This phase is part of the General Physical Preparedness (GPP) program.
STC-Phase 2
During phase 2, our focus is on building the necessary strength for the front and back portions of the STC.
Additionally, we will continue to improve scapular depression strength, core strength, and pike flexibility while also strengthening the connective tissue in the shoulders, elbows, and wrists.
Throughout phase 2, we will incorporate exercises such as negative tuck front levers and unassisted German hang pullouts to develop straight-arm strength.
STC-Phase 3
When entering phase 3, we'll transition from the tuck to the pike shape to enhance our straight-arm pulling strength.
This phase will demonstrate improvements in active pike flexibility and core compression strength.
Phase 3 is a significant advancement from phase 2, so it's essential to remain patient and strive for steady progress.
STC-Phase 4
During Phase 4, all the effort you've been putting in will pay off.
You will become skilled in maintaining straight arm strength and smoothly transitioning in and out of a deep German hang.
You will also have built impressive lat and core strength, enabling you to perform your first STC on the rings successfully.
In addition, your enhanced shoulder and posterior chain flexibility will make executing the skin the cat maneuver both comfortable and visually appealing.
You get all 4 phases for:
$150.00AUD
$400.00AUD
Unlock Skin The Cat Program FAQ’s
What equipment do I need?
You will need to have access to the following list of equipment:
Gymnastic Rings (adjustable at different heights, with some space in front and behind them).
Pull-up bar (high enough to allow for a dead hang without touching the floor).
Bench (adjustable at different degrees of inclination)
Dumbbells (at the light end of the scale 3-10kg).
Resistance bands, closed or open (a variety of resistances).
Stick (broomstick, a dowel or something similar)
A yoga block or something similar.
An adjustable step or something similar.
All of this equipment can be purchased online and set up in your home, and most gyms will have this equipment.
Are there any prerequisites?
The Skin The Cat isn't a movement to launch into without preparation. A lot of gymnastics skill seekers experience elbow and shoulder pain or even injury when they fail to build the foundations of strength and flexibility required.
The four phases of the TSTM STC program have been designed to prepare your body for the demands of the STC. But we suggest you have a certain level of strength before you start.
Suggested prerequisites:
[:30sec] Hanging Tuck
[:10sec hold] Standing Shoulder Extension with your arm 75-degree away from the torso.
[2] Strict Chin-ups
[:20sec] Inverted Hang on the Rings
NO SHOULDER, ELBOW OR WRIST PAIN/ INJURY
If you want to increase your bodyweight strength, check out the TSTM Building Bodyweight Strength Training Templates.
If you’re struggling with injuries, you might like to work with one of our online personal trainers on an individualised program.
What are the commitment levels?
2 x 60min sessions per week
12-24 weeks of training - this depends on your individual level of progress, consistency and lifestyle factors.
Can I combine STC training with my other training sessions?
Yes. I wouldn't recommend doing an upper-body session 1-2 days before the STC sessions. You'll need all the upper body strength you can muster on STC training days.
Feel free to train your lower body, play your sport or attend a fitness class between BBW-L1 sessions.
It's best not to have too many training goals at one time. If the STC is important, we suggest making it your primary upper-body training goal.
Can I use a phase for more than 8 weeks?
You can, but you might find that progress starts to slow down. We stick to a program for a short period to allow the body to adapt to the stress of the training program.
After 4-8 weeks, the progress can slow down, which is a sign that a new program is required. A new program is a new set of movements that apply new stress to the body and cause it to adapt.
I've been in the same training phase for eight weeks, but I still feel uncomfortable with all the movements. Should I move on? One option is moving on to the next phase and working once or twice weekly on the few drills you felt could still be improved. Doing precisely the same for too long can make the session feel tedious, and we want to be excited about going to train. With this in mind, everyone is different, and if you aren't bored of doing the same, there's no harm in sticking to the same plan a little longer.
Move on to the next phase and see how you go. You can always go back a phase if/when you need to.
I got injured while training. What should I do?
Oh no!! Injury is a normal part of training; it happens to the best of us. It's best to keep moving if possible, but we don't suggest working through
pain. If you've got pain, seek the help of a specialist.
I will be on holiday for a week, should I try and keep training?
This is entirely up to you. One of the positive aspects of having a program to follow is that you can continue to train if you have access to the equipment. In the case of the STC, you can take your rings on holiday with you. This would allow you to continue following most of the program and possibly enjoy training outdoors in some beautiful nature (depending on your destination).
If the rings don't fit in your suitcase, don't beat yourself up for taking a week off; it may even be good for you!
I feel exhausted from work/not getting enough sleep. Should I try and do my session nonetheless?
If you're tired, you'll benefit more from taking a day off than forcing yourself to do something that will cause more physical and emotional stress. You can make up for your session another day!
Can I repeat the sessions more than once a week?
There's no need to double the sessions, but if you find yourself having time and loving the program, we advise you to pick a few incredibly challenging drills and work on them on a different day of the week.
This can be done playfully, without the structure of the other sessions (but with mindfulness, always).
Repeating a movement can be extremely helpful when learning a new skill. Some of the stretches are gentle enough to be done often. Having said this, the two sessions should be enough for you to progress, and you may consider dedicating your time to a different activity.
Can I split the session if I am short on time?
Yes, there's no harm in breaking the session.
You should always include the warm-up to prepare the body for the sessions. Consistency is the key to progress; as long as you practise the two sessions once a week, it doesn't matter how you distribute them during your week. Do try and have at least a rest day between them.
What if I cannot do one of the exercises?
Bugger! If you are having trouble with a particular exercise, you can skip it or take a video and send it to training@tstmethod.com, and we will do our best to offer some advice.
It would be best to talk with your physio if you have any limitations or problems with specific movements due to pain or discomfort.
What if I finish the phase and can't accomplish one or more goals?
Each phase is progressively more challenging than the last. If you've done 6week of phase 2 and are not yet able to complete the goals, we'd suggest sticking to phase 2 for a few more weeks.
You might also like to increase the frequency of the exercises that you've not yet mastered. Which goal have you not ticked off yet? Try performing the specific exercise 2-3 times weekly to increase the frequency and progress faster.
Can I train effectively from home, or is it better to get a gym membership?
The program can be done from home if you can access the equipment listed in the "Equipment Needed" section. Some pieces of equipment can be substituted with creativity, depending on availability.
I don't feel like I'm making any progress. What can I do?
It's extremely unlikely you won't be making progress. We encourage all students to record videos of themselves performing the exercises and to store them for future checks.
You may be surprised to see how much better you're doing in reality than you even realise.
Secondly, there's a saying that "fatigue masks fitness": you may not realise how well you're doing while constantly training. Taking a short break to rest and recover may be the key to noticing a difference going back to your program.
I need more guidance/support to feel motivated. How can I get that?
We offer personal program design for those needing more support and daily coaching interactions. We also have a Facebook group for all our online students to discuss and encourage one another. We will try our best to be a part of it and answer your questions whenever possible.
I've worked on my flexibility and didn't see results. How is this different?
It takes more time to develop flexibility than strength; chances are you didn't stick to a program long enough. A good flexibility program requires structure and builds strength in the newly acquired range.
It's possible that the program you previously followed lacked the component of active control that will make a difference in your ability to perform a skill.
I've worked on my straight arm strength in the past and didn't see results. How do I know I will achieve it now?
We understand. We didn't start our gymnastics training until we were adults. We also work with many Gymnastics Skill Seekers taking up gymnastics later in life.
The STC program reflects what worked for us (with our different backgrounds, body types, and lifestyles) and mostly what worked for our students. We have over 20 years of joint experience teaching adults and have identified most obstacles that trainees will have to overcome to do STC.
We believe it’s never too late to build strength, increase flexibility, and learn sick gymnastics skills. Stick with the program, and you'll be surprised at what you can achieve.