"The Reason Behind the Vagabond Pull Up Program and 7:35 pm Regular Class instead of Yoga"(3.13.2013)
*Vagabond Yoga is canceled this week, but will be replaced with a Regular 7:35 pm Class on Wednesday, March 13th for this week only*
*Vagabond Pull Up Program and the Reason Behind It*
The Vagabond Pull Up Program was created over a year ago and was the first of its kind in a setting like Vagabond. We began to realize the importance of structural integrity within the body to be able to handle the muscular recruitment of being able to do a Strict Pronated Pull Up @ a tempo of 30×1. In past times we used to use Banded Pull Ups or allow people to do Banded Kipping Pull Ups, but as weeks, and months went by, we began to see certain ailments in the shoulder joints and upper back extremities. As I went thru more classes and courses in proper assessment of the human body and how to level certain people, I realized at Vagabond some people were just not ready structurally, physically, mentally, and overall balanced enough in the upper body to perform kipping pull ups at a high demand. We realized you need balance within the body, and proper recruitment of certain body parts to properly formulate a plan to have success at future attempts in pull ups. The Strict Pronated Pull Up is our goal now at Vagabond before moving onto the Kipping Pull Up. Men must reach a minimum of 3 Strict Pronated Pull Ups @ a tempo of 30×1 to move onto being taught the kipping pull up. Women must reach a minimum of 1 Strict Pronated Pull Up @ tempo of 30×1 to move onto a kipping pull up. Since we implemented our Pull Up Program months ago, we have seen dozens upon dozens get their first strict pull ups or improve on their numbers substantially. We also have had a huge decrease in complaints about shoulder pain or upper back pain, which shows me that we are putting together a program that is keeping our clients safe, and not putting strain on certain muscle groups that in the past could not handle high loaded amount of pull ups at a high intensity. Through a well designed program and some patience by your clients, you can follow the VAGABOND PULL UP PROGRAM and have success as well.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of mobility work
2-3 minutes of mobility work
*ankles, hips, upper back
3-5 minutes of workout prep
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend + Upper Body Pull/Upper Body Push + DB or KB Burner
A. Deadlift @ 20×1, 10 sets of 2 reps @ lightweight, rest 30 seconds between sets.
Concentrate on Speed of the Movement
B1. Strict Pronated Wide Grip Pull Ups @ 20×1, 4-6 reps x 3 sets, rest 1 minute.
People who cannot perform strict Pull Ups, have them perform Negative Pull Ups or Weighted Negative Pull Ups and Bicep Curls. So 3-4 reps of Negative Pull Ups and then Bicep Curls, 10-12 reps x 3 sets. Please remember to have a partner assist you up for these.
B2. DB Single Arm Press @ 30×0, 8-10 reps/each arm x 3 sets, rest 1 minute.
C. Teams of Two Complete the following:
Complete 10 sets in total of:
250 meter Row Sprints. One Partner does 250 meters of rowing, while the other partner rests, and then they switch. Goal is to complete TEN 250 meter row sprints as a team.
B. Fitness Phase:
Aerobic Power Tester: MAP Muscular Endurance
10 Sets of the following @ 90%:
30 seconds of Rowing
rest 30 seconds
30 seconds of Anchored Sit Ups
rest 30 seconds
30 seconds of Walking Lunges
rest 30 seconds
Tell People not to work to hard through, and use it as more of a recovery workout, and something not to break them down.
C. Competition Phase:
Upper Body Press Intense + Gym Prep + MAP Sessions
A. Close Grip Bench Press @ 20×1, 18.104.22.168.2, rest 2-3 minutes between sets.
Do not go anywhere near a max
B. Bar Muscle Ups, 5 sets of 2 unbroken repetitions, rest 1 minute between sets.
C. 4 Sets of the following @ 80%:
50 Calories on Airdyne, rest as long as it takes you.
Goal For Guys: Under 2 Minutes and 30 seconds
Goal for Guys: Under 3 Minutes
Rest for 13.2 on Thursday Opens Workout
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