Description

This 6 week block will be spent on developing the strict pull up and all strict pulling strength for that matter.

The strict pull up is the fundamental component toward developing ALL pulling gymnastics variants. It should be considered a high priority if you’re wanting to equip yourself with better pulling strength.

You will be asked to test – retest from week 1 to week 6 in this cycle. Accumulatively, we focus on shoulder endurance through the skill of the strict pull up by using certain mechanics and shapes. If you gain a 10% increase on your efforts from week 1 to week 6, that would be a huge positive outcome at just under 2% better each week. For some relativity, if you upscaled this sequence to the course of a year, you would be 104% better in the final week than you were in week 1. We do expect to see a larger increase than 10% from week 1 to week 6 unless you are so far ahead, you are at the point of diminishing returns.

You’ll need to add in a little bit of shoulder recovery / health and we suggest you choose from 1 of the 6 given “Bulletproof Shoulder” protocols we have provided to ensure the full protection, health and integrity of your shoulders over the course of this block and more. These can be found at the bottom of the program in week 7.

There are only 2 sessions per week which total 12 across the cycle. You should have at least 2 days between each session.