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THE TEST
Pullup test is an inseparable part of the programme. The test ensures that you train in the cycle matching your fitness level. You absolutely have to do the test before you start the programme, to see which cycle you should start with. You will have to repeat the test after every training cycle to see if you cam move to the next cycle or repeat the current one or maybe jump a few cycles up. Before you start the test make sure that there aren't any medical reasons for you to not train. If you have any doubts consult your doctor.
The test
This test is really simple. You just do as many pullups as you can. It's just as easy. One thing you shout remember is to do the pullups correctly. Don't cheat yourself. The test will help you choose the apporpriate training cycle. If you choose incorrectly, the results won't be as good as they could.
If you do the test correctly you will be absolutely exhausted. You will not able to do another pullup at all. But be careful overworking your body may lead to an injury and can interrupt your training, do do not exaggerate either. Remember to rest before and after the test for at least 2 days . Don't do the test immediately after finishing a cycle and don't jump to another cycle straight after the test either. Too intensite trainig slows down the growth of muscles and in some situations can completely stop it. Remember to give your muscles rest after every session. Remember to warm up stretching, swings, etc. will be really helpful.
1. Torso turns
Starting position: Stand on straight legs, Your feet should be on the width of your shoulders, Bend forward so that your torso is paralel to the ground, Straighten your arms to both sides. Exercise: Do as wide moves as possible, turning your torso right and left. Turn your head to look at your leading hand (the one that goes up). Repeat the trun 15 times in each direction.
2. Bends
Starting position: Feet on the width of the shoulders, Legs straight in the knees throughout the exercise. Excercise: Count the bends: on 1 - bend to the right leg, on 2 - bend to the left leg, on 3 - straighten up. Repeat this around 30-40 times. Once you finish, put your feet together, bend forward again and try to touch your knees with your forehead. Stay like this for a couple of seconds.
3. Hip rotation
Starting position: Hands on your hips. Excercise: Do wide horizontal circles with your hips. Do 10 circles rotating to the right and 10 circles rotating to the left.
4. Abdominal muscles
Starting position: Lay flat on your back with your legs few inches above the ground. Excercise: Do horizontal scisors with your legs for 30 seconds. Rest for 5 seconds. Do vertical scisors with your legs for 30 seconds.
5. Back muscles
Starting position: Lay on your belly with your hands traightened up. Excercise:
Lift your arms and legs simultaneously above the floor and hold them up for 1 second. Repeat 20 times.
6. Arm circles
Starting position: Feet on your shoulders' width, Arms straight along the body. Excercise: Do the circles with both hands at once: 20 times to the front, 20 times to the back, 20 times in oposite directions.
7. Forearm circles
o o
Starting position: Starting position as in the excercise above. Hands straightened up to the sides and on shoulder level. Excercise: Do dynamic circles, bending arms in the elbows: circles in the inner direction - 30 second, circles in the outer direction - 30 second.
8. Wrist rotation
Starting position: Hands put together finger by finger. Excercise: Rotate wrists in each direction for 60 seconds.
The Testup
Day 1
Day 4
set 1
set 1
set 2
set 2
set 3
set 3
set 4
set 4
set 5
Exactly 7
set 5
Exactly 9
set 1
set 1
set 2
set 2
10
set 3
set 3
set 4
set 4
set 5
Exactly 8
set 5
Exactly 10
set 1
set 1
set 2
set 2
10
set 3
set 3
set 4
set 4
set 5
Exactly 8
set 5
Exactly 12
4-5 PULLUPS
If you did 0-5 pullups during the test the training of descending will be most effective for you. It will develop your muscles and raise your endurance and strength. Durign the descending training you'll develop your strength and endurance better than while doing normal pullups (because you would be doing only few of them). You will do more descends and will work your muscles more. How to perform the exercise of descending: 1. Instead of pulling yourself up, stand on a stool and hang yourself on the horizontal pullup bar (with your chin just above it). 2. Then get off the stool and descend slowly until your hands are straight. 3. Repeat. You have to descend as slowly as possible. You will achieve best results when descending from the stool until your arms are straight. It should take you about 3 seconds to do a full descend. Good luck!
set 1
set 1
set 2
set 2
11
set 3
set 3
set 4
set 4
set 5
Exactly 9
set 5
Exactly 11
set 1
set 1
set 2
set 2
12
set 3
set 3
10
set 4
set 4
10
set 5
Exactly 9
set 5
Exactly 12
set 1
set 1
set 2
10
set 2
14
set 3
set 3
11
set 4
set 4
11
set 5
Exactly 10
set 5
Exactly 14
6-8 PULLUPS
If you did 6-8 pullups in the test
set 1
set 1
set 2
set 2
set 3
set 3
set 4
set 4
set 5
Max (Min 3)
set 5
Max (Min 4)
set 1
set 1
set 2
set 2
set 3
set 3
set 4
set 4
set 5
Max (Min 4)
set 5
Max (Min 5)
Day 3
Day 6
set 1
set 1
set 2
set 2
set 3
set 3
set 4
set 4
set 5
Max (Min 4)
set 5
Max (Min 6)
9-11 PULLUPS
If you did 9-11 pullups in the test
set 1
set 1
set 2
set 2
set 3
set 3
set 4
set 4
set 5
Max (Min 5)
set 5
Max (Min 8)
set 1
set 1
set 2
set 2
set 3
set 3
set 4
set 4
set 5
Max (Min 6)
set 5
Max (Min 8)
set 1
set 1
set 2
set 2
set 3
set 3
set 4
set 4
set 5
Max (Min 6)
set 5
12-15 PULLUPS
If you did 12-15 pullups in the test
set 1
set 1
set 2
set 2
10
set 3
set 3
set 4
set 4
set 5
Max (Min 8)
set 5
set 1
set 1
set 2
set 2
11
set 3
set 3
set 4
set 4
set 5
Max (Min 9)
set 5
set 1
set 1
set 2
10
set 2
11
set 3
set 3
set 4
set 4
set 5
Max (Min 9)
set 5
16-20 PULLUPS
If you did 16-20 pullups in the test
set 1
set 1
11
set 2
11
set 2
15
set 3
set 3
10
set 4
set 4
10
set 5
set 5
Day 2
Day 6
set 1
set 1
11
set 2
12
set 2
15
set 3
set 3
11
set 4
set 4
11
set 5
set 5
set 1
set 1
12
set 2
13
set 2
16
set 3
set 3
11
set 4
set 4
11
set 5
set 5
set 1
10
set 1
12
set 2
14
set 2
16
set 3
10
set 3
12
set 4
10
set 4
12
set 5
set 5
set 1
13
set 2
17
set 3
13
set 4
13
set 5
21-25 PULLUPS
If you did 21-25 pullups in the test
set 1
12
set 1
14
set 2
16
set 2
19
set 3
12
set 3
14
set 4
12
set 4
14
set 5
set 5
Day 2
Day 6
set 1
13
set 1
15
set 2
16
set 2
20
set 3
12
set 3
14
set 4
12
set 4
14
set 5
set 5
set 1
13
set 1
16
set 2
17
set 2
20
set 3
13
set 3
16
set 4
13
set 4
16
set 5
set 5
set 1
14
set 1
16
set 2
19
set 2
21
set 3
13
set 3
16
set 4
13
set 4
16
set 5
set 5
set 1
17
set 2
22
set 3
16
set 4
16
set 5
26-30 PULLUPS
If you did 21-25 pullups in the test
set 1
16
set 1
18
set 2
18
set 2
23
set 3
15
set 3
18
set 4
15
set 4
18
set 5
set 5
Day 2
Day 6
set 1
16
set 1
19
set 2
20
set 2
25
set 3
16
set 3
18
set 4
16
set 4
18
set 5
set 5
set 1
17
set 1
19
set 2
21
set 2
26
set 3
16
set 3
18
set 4
16
set 4
18
set 5
set 5
set 1
17
set 1
19
set 2
22
set 2
27
set 3
17
set 3
19
set 4
17
set 4
19
set 5
set 5
set 1
20
set 2
28
set 3
20
set 4
20
set 5
31-35 PULLUPS
If you did 31-35 pullups in the test
set 1
20
set 1
25
set 2
25
set 2
28
set 3
19
set 3
24
set 4
19
set 4
24
set 5
set 5
Day 2
Day 6
set 1
22
set 1
25
set 2
25
set 2
29
set 3
21
set 3
25
set 4
21
set 4
25
set 5
set 5
set 1
23
set 1
26
set 2
26
set 2
29
set 3
23
set 3
25
set 4
23
set 4
25
set 5
set 5
set 1
24
set 1
26
set 2
27
set 2
30
set 3
24
set 3
26
set 4
24
set 4
26
set 5
set 5
set 1
26
set 2
32
set 3
26
set 4
26
set 5
36-40 PULLUPS
If you did 36-40 pullups in the test
set 1
23
set 1
26
set 2
27
set 2
31
set 3
22
set 3
25
set 4
22
set 4
25
set 5
set 5
Day 2
Day 6
set 1
24
set 1
26
set 2
28
set 2
31
set 3
24
set 3
26
set 4
24
set 4
26
set 5
set 5
set 1
25
set 1
27
set 2
29
set 2
31
set 3
24
set 3
26
set 4
24
set 4
26
set 5
set 5
set 1
26
set 1
28
set 2
30
set 2
32
set 3
25
set 3
26
set 4
25
set 4
26
set 5
set 5
set 1
28
set 2
34
set 3
27
set 4
27
set 5
set 1
25
set 1
26
set 2
28
set 2
32
set 3
24
set 3
26
set 4
24
set 4
26
set 5
set 5
Day 2
Day 6
set 1
25
set 1
27
set 2
29
set 2
32
set 3
25
set 3
26
set 4
25
set 4
26
set 5
set 5
set 1
25
set 1
27
set 2
30
set 2
34
set 3
25
set 3
26
set 4
25
set 4
26
set 5
set 5
set 1
26
set 1
28
set 2
31
set 2
34
set 3
25
set 3
26
set 4
25
set 4
26
set 5
set 5
set 1
29
set 2
35
set 3
27
set 4
27
set 5
36-40 Pullupsup
PROPER PULLUPS
Pullups or chinups? We suggest pullups
Both techniques, grip and reverse-grip, give your arm and back muscles and intensive workout.. The difference between them is that chinups develop mostly biceps and pull ups develop your back muscles. For most people reverse-grip (chinups) is easier in the beginning, because we usually have better biceps than back muscles. But standard grip gives much better results because it develops your muscles more evenly. If you seriously thinking about training and you want to develop your back muscles, you should do pullups instead of chinups. If you are used to chinups, pullups may seem uncomfortable to you in the beginning, but you will soon get used to them and start to like them.
Pull-ups
1. 2. a. b. c. 3. Hang on completely straight arms. Look straight. Do the pull-up with one, smooth move. Try to be still during the exercise - do not dangle Your body should be as close to the horizontal bar as possible. The pull up begins with with arms straighten and it finishes with chin above the bar. After that we straighten your arms again and descend. Only your arms should work during pullups. The rest of the body should just hang still. Swinging your legs and pulling them up during the exercise is only disturbing the training and making it less effective your weight is then not evenly distributed on your arms.