Ultimate Upper Body Strength and Power – MUSCLE UPS
Would You Help Coach Me to a Muscle-Up???
Ever since I started seriously training for size and strength, I enjoyed trying new training methods. I just plain love training and learning new things.
I also like to take things to the extreme. I guess it’s the way I was brought up. You either do something for real, or you don’t do it.
My dad would say when I was a kid: “Anything worth doing is worth doing right.”
Well, I took that to mean work your ass off until you’re successful.
At first, my training revolved around the sports I was playing. Ask Smitty when you see him if I took my rotator cuff and delt training seriously in high school. I would hit internal and external rotations until it felt like my arms were going to fall off. I never had a shoulder problem in high school and my last three years I pitched just about every other game.
Once I was done with baseball, my sports specific lifting was replaced by bodybuilding and I took it just as seriously. I lifted 5 days a week for two hours a night and did cardio every workout day. I did stepper, treadmill, rowing machine, and even used plyos for my cardio.
Next came powerlifting, then Olympic lifts, then strongman and after that grip strength. Each time I took on a new challenge, I went after it as hard as I could. My last type of training I took on was the speed bag, but it’s actually been a few years since I took on a brand new challenge…
Recently, Smitty posted a video of Brad and himself performing a muscle-up. You can see that video here: Smitty and Brad Doing Muscle Ups.
I had seen Mike Rankin performing and instructing on muscle-ups at the PA State NSCA clinic a few years back, but he had been using rings, and since I never ended up getting my own pair, I never took muscle-ups on as a challenge. I never thought about going after them using just a pull-up station until seeing Smitty and Brad repping them out on the set-up where they train.
That’s when I started obsessing over them and I have put in about 20 attempts each Upper Body Pull workout ever since.
Two Saturdays ago, I got a chance to train with the fellas where they lift and where they hit their muscle-ups and I was determined to get one. I was unsuccessful, but with Smitty and Brad’s verbal cueing, I was able to come pretty close.
I would have kept trying but about 3/4 through the video you’ll see me looking at my hand every so often. I ripped what started out as a dime-sized hole out of my palm and then kept going increasing it to about the size of a nickel. Eventually, I just had to stop because my hand was so raw, but it felt great to finally get my head up over the bar last weekend.
What I am hoping is that some of you here in the Diesel Community might be able to lend me some advice on what I can do to improve and go from doing Almost-Ups to actual Muscle-Ups.
If you can help me out, I’d appreciate. Please leave a comment below.
Here’s the video.
Please rate this video 5 stars if you like it!
Current Focal Points
This is what I am currently working on to get to the muscle-up in my weekly upper body pull day:
- – 10 to 20 attempts at performing a muscle-up. These are done in groups of 3 singles.
– Weighted Pull-ups: Body Weight (255-260) plus a 50-lb Dumbbell. 3 sets of 3 to 5.
– Dynamic Pull-ups: Body Weight only performed dynamically, pulling myself up as hard and high as possible.
- – I have been trying to pull with a false grip and trying to pull myself as high as I can each time.
– Smitty pointed out when I was up there that I was not lifting my knees up quickly enough and I was not doing it explosively enough. Since part of my hand was raw, I couldn’t try to reinforce that last week, but am looking for ways to do it this week.
– I am still unsure what exactly I should be doing prior to pulling myself up to the bar – should I jump to the bar like in the video clip? swing to the bar? pull from a straight position?
– I am also unsure about what I should be doing with my legs – are they angled properly? am I pulling my knees high enough?
These are just some of the questions I have, but my issues may lie in something completely different, too, that I am not thinking of.
Thanks a lot everyone. I really appreciate any assistance you can give me.
Don’t forget to leave a comment!
All the best in your training,
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This entry was posted on Monday, January 25th, 2010 at 11:00 pm and is filed under athletic strength training lift odd objects, bodyweight training, core training workouts, core workouts for athletes, how to improve fitness and conditioning, strength training muscle building workouts, strength training videos diesel tv, strength training workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
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