Sunday, October 2, 2011

Band Assistance

Harj says "Why use the bands?"

when you can do a strict?

Band assistance is great but to get stronger you may need to do additional work. Bands help you at the bottom of the position but you have to do most of the work at the top. Try doing negatives to work on going from the top down. Do as many un-assisted pullups as you can every day, even if it is only one! For example:

Start with 10 sets of 1 Pull-up. Take as much rest between sets as you can. When 10x1 gets easy, switch to 10x2. Continue until you can do 10 sets of 5 Pull-ups.

  • 10 sets of 1 Pull-up
  • 10 sets of 2 Pull-ups
  • 10 sets of 3 Pull-ups
  • 10 sets of 4 Pull-ups
  • 10 sets of 5 Pull-ups

Once you can do 10x5 Pull-ups, you'll be able to do 10 Pull-ups on your 1st set when going all out. Remember: if you can't do 1 Pull-up, do Chin-ups using the same approach.

50 Box jumps, 10 windshield wipers 1 rope climb (65/96 every touch is one on wipers)
40 Box jumps, 20 windshield wipers 1 rope climb
30 Box jumps, 30 windshield wipers 1 rope climb
20 Box jumps, 40 windshield wipers 1 rope climb
10 Box jumps, 50 windshield wipers 1 rope climb

No comments: