Simple Frequency Method
1.Take what you are trying to improve, push ups, pull ups, ring dips, etc. and hit one max unbroken set. Divide that total number by about 50-60%, that is your starting rep set.For example:
Lets say Sally can hit 5 pull ups in one sitting, we are starting with sets of 2 (round down preferably when dividing, starting easier is better than starting too hard)
SIDE NOTE: If you cannot perform a repetition at what you are trying to perform, there are a ton of scaling options to start this at, for instance...
Push Ups: Incline Push Ups, Bench Press, Knee Push Ups, Negatives
Pull Ups: Isometric Holds, Negatives, Banded Pull Ups, Ring Rows
Ring Rips: Isometric Holds, Negatives, Static Dips, Seated Dips
WARNING: Negatives make new trainee's very sore, so be careful in progressing them, no more than 10% volume a week. maybe even adding in an extra rest day.
There are many more things you can do for accessory work - I like therabands or crossover symmetry for some shoulder prehab - but this post is for those of you who are doing this stuff from home or office and don't have access to a ton of equipment.
2. Start with an amount of volume of sets that feels easy, almost too easy
For example, lets begin with 6 SETS of 2 REPETITIONS.
3. The time of day to perform
These are to be spread as evenly throughout the day as possible, one in the morning, one at night, one at lunch, and the others sprinkled throughout - if you cannot make this work there are other methods of putting it all into one block of repetitions, but thats a story for another blog post. Performing 12 repetitions split evenly throughout the day has less chance to develop volume injury issues than doing 12 all at once. If you need things split into 2-3 sets a day, or all at once because you only have access to the equipment once through the day, thats a cause to sit down and chat with us about how to make that work.
4. Number of days per week
You'll perform, this every day of the week, with the exception of Sunday.
Monday 6x2
Tuesday 6x2
Wednesday 6x2
Thursday 6x2
Friday 6x2
Saturday 6x2
Sunday REST
5. Fatigue, Injury, Managing Volume.
RULES:
*Every set should feel easy, it should never come close to failure
*You should never have to break technique to squeeze in a rep
*If you have mobility issues, address them before starting the program, you are adding volume to something, so things will tighten up a bit. If you add volume to a bad movement pattern and already tightened musculature and ignore correct movement patterns, you'll get injured.
*you can squeeze in a couple sets pretty close together, but that also increases your fatigue rate, so remember that.
*be careful of any other programs you may be doing on account that we don't program to suit YOUR volume of extra stuff you are doing, you may have to be intelligent enough to modify some movements that may push you over the edge.
6. Progressing.
Add a set, or a rep per week as recovery will allow, ONLY, and ONLY if the last week's sets were easy.
For example:
WEEK 1: 72 total weekly reps
Monday 6x2
Tuesday 6x2
Wednesday 6x2
Thursday 6x2
Friday 6x2
Saturday 6x2
Sunday REST
WEEK 2: 84 total weekly reps (14% jump in total volume)
Monday 7x2
Tuesday 7x2
Wednesday 7x2
Thursday 7x2
Friday 7x2
Saturday 7x2
Sunday REST
WEEK 3 : 108 total weekly reps (28% jump in total volume)
Monday 6x3
Tuesday 6x3
Wednesday 6x3
Thursday 6x3
Friday 6x3
Saturday 6x3
Sunday REST
WEEK 4 : 126 total weekly reps (16% jump in total volume)
Monday 7x3
Tuesday 7x3
Wednesday 7x3
Thursday 7x3
Friday 7x3
Saturday 7x3
Sunday REST
etc. Only climbing sets or reps as the last week should feel EASY - I don't like to jump more than 30% of total volume per week otherwise I noticed most people doing this (general population whose main job isn't recovering from an aggressive program) start to get little twinges and tweaks in the area worked on and usually results in a two week backpedal. But this volume of increase is depending on the athlete i'm working with as well - if you have all your ducks in a row, bigger jumps may be in order.
7. Continuing
Continue this until you hit your goal, or pass your goal, and remember - progress is NEVER a straight line. It has a few slants and zig zags in there, you may have a setback, and you may have to move in a few different directions to get to where you need to be. As you leave the area of the Novice and into intermediate, the more advanced methods and tools will become useful for you. Developing 1 pull up, is different from developing 20, which is different from developing a 150b weighted pull up. Remember that.
[/accordion_item][accordion_item parent_id="" title="Keep it simple Technique Work" id="" class="" style=""]Simple Technique Work Im going to throw some videos in here, but just remember, throwing in the attempts for muscle ups prior to having the strength to perform them, is asking for it. Technique and Skill work is meant to be non exhaustive, once you start to break technique on account of fatigue, STOP. just...stop. Keep in mind, there is much more out there than what is below, its just some good stuff that works, to some degree there can be a lot of personalization that goes into this with specific false grip work and transition work that fits your own needs. 10 minutes of practice works well Dip to upper arm support - Helps with both false grip and non false grip Toenail transition - better for false grip transitions Non false grip transition - This is video number one, he carries it through somewhere around 6 videos. False grip transitions - This is video number one of a few as well, continue through the videos a few good books - overcoming gravity by steven low, and freestyle by carl paoli. [/accordion_item][accordion_item parent_id="" title="Want us to program something specifically for you?" id="" class="" style=""]Want us to program something specifically for you? Click here to email us to let us know what you are interested in learning! Once you've emailed us, we'll look it over and give you the best idea of what its going to take to get you there.[/accordion_item][/accordion][/vc_column][/vc_row]2016 01 11
