Earlier in the week we talked about how to improve your mobility at Vegvisir without spending extra time.
Today we are gonna tackle the number one goal we see after the 90-day mark:
How Do I Get My First Pull-Up?
Well I’m gonna teach ya how to do it here at Vegvisir without spending more than your usually 3 hours here every week.
Requirements:
1) Getting a Pull-Up excites you!
2) You already make it a point to go to the pull-up/muscle-up workout we have each week.
3) You train 3x per week regularly.
Don’t do all those things?
Come back when you’ve got those 3! It’s alright not to be excited about pull-ups, I’ll make one for your goal next. Don’t have time to pick and choose the days you come? Read on, just know your journey will take a little longer. Don’t train 3x weekly? Let’s get to this point first before we get specific with a movement. If the pull-up will motivate you to do this, then read on. Otherwise, let’s keep our progress focused on attendance for now!
You do all those things?
GREAT!
No matter where you are at in your journey, you goal should now by to work on finding the scale that fits you best currently.
You find this by trying the easiest scale (ring rows) and building through the banded bottom and banded top scales.
Band Weights:
Red = 25#
Blue = 35#
Green = 65#
Once you find the scale you can do around 3-5 reps of.
If you are on top band and you kip, find this scale for both kipping AND strict.
Do you have it?
SUCCESS
You now have the ultimate range for growth of your strength. Every MetCon/Skill session you do with pull-ups, push yourself. If you ever get 6 reps, scale up and deal with the fact that you may fall back down to only being able to do 3 reps and keep going.
If you’re on banded top and have started kipping: alternate back and forth between strict and kipping each workout.
WHY?
Because a kip is a movement independent to the strict pull-up. Both have their benefits. Kipping is fantastic for increasing intensity (fitness goes up fast) but strict pull-ups are amazing for strengthening your lats to get new skills and also protect your spine in heavy lifts.
Want an extra spicy way to improve your pull-ups faster once you get to banded top strict with a blue or red band only?
Add in pull-up negatives to your rotation. Any time we have a workout that has 5 reps or less per round of pull-ups or muscle-ups, get out a box and jump high enough with your hand on the bar until your chest touches the bar. Then control your descent as MUCH AS POSSIBLE each rep.
Doing this will get you to your pull-up as fast as humanly possible without spending ANY extra time here at Vegvisir.
Then you can make your homework getting more protein and falling asleep sooner to supercharge your results.
To talk with a coach today, click the link found HERE to schedule your No Sweat Intro