Description
The General Gymnastics FIRST PULL UP PROGRAMME
This programme is a 12 week block dedicated to laying the foundations and building the strength to achieve your first Strict Pull Up!
The programme is split across 3 sessions per week and focuses on 4 main areas over the the 2 x 6 week blocks
Positional Strength: using holds in various positions to strengthen start and end ranges specific to the Pull up, insuring connective tissue is strong.
Movement Specific Progressions: Negatives, banded, low bar are all the same pattern as the Strict Pull up itself, but allows us to ‘Deload’ the movement and build quality effective progressions in the same patterns.
Muscle Building and Unilateral Strength: Improved muscle mass leaves the potential for more strength, this is a big feature throughout the phases, using single arm movements as well to insure we are structurally balanced. Expect to still work various pressing variations to keep a good balance with the pulling emphasis.
Core: All gymnastics stem from a strong Hollow/Arch, without this it can be very hard to achieve the next steps on your gymnastics journey! Expect a good amount of core development!
For this programme you will need:
- Resistance bands
- Dumbbells/Kettlebells of varying weights
- A Pull up Bar
- Barbell and varying weights.
- Rings for ring rows and holds
