none to one CHIN-UP

chin-upweeks to your first12

1

nonetoone

chin-up programJames Hein and Dave Werner

If you can complete these skills, you are ready for this program. bar hang for 30 seconds 1 horizontal ring row 34 solid push-ups

In order for you to achieve the best progress possible, you need to understand a few of our assumptions. We will provide 2 or 3 extra workouts each week for 12 weeks. These are to be done in addition to your current exercise program.

We are assuming that you are already doing the moveSKILL workouts OR some type of whole body strength and conditioning program. You may add our homework to the end of your regular work or fit the extra work in somewhere else in your week.

Obviously, if you are currently training for a triathlon or an ultra-endurance race, your current training may not be compatible with dramatic gains in upper body strength. If you are not currently engaged in a strength and conditioning program, you will still benefit from doing this program. Your progress will just be slower. You have to start somewhere.

If you can meet the listed prerequisites, are following some type of reasonable conditioning program and put some good effort into our extra work . . . you will get that chin-up! You can simply follow the program as written and get a lot out of it but in order to really maximize your results there are a few things you should understand. Lets take a moment here to clarify the methods and strategy behind this program.

| 2

How do you practice something that you cant do?In order to get good at something you have to practice it! Simple enough idea. In the language of physiologists this is called the specific adaptation to imposed demands or SAID principle. However, the problem here ishow do you practice something that you cant do? What we have done in this program is to break down your goal, the chin-up, into some more basic qualities. These qualities include; developing the muscles that support your shoulder blades so that they are able to support your bodyweight, developing enough arm and hand strength to support your bodyweight, and developing the strength around your shoulder joint itself. If any of these qualities are missing, you will not be able to do chin-ups!

Keep this in mind when doing some of the workouts in this program. You may occasionally feel like you are doing physical therapy. In a sense you are! Remember, you are not working to acquire a chin-up just for the bragging rights. Rather, you are working to build shoulders that are so capable that they allow you to do chin-ups. After you gain the ability to perform chin-ups you can definitely brag about it though!

Weeks 1-3 are almost completely focused on developing scapular (shoulder blade) strength and stability. This work continues throughout the rest of the program as you develop the specific strength to do a pull-up.

How do we write a specific workout for you when describing the load? You will notice that all of our workouts are written as some variation of: 3 sets of 810 dumbbell presses or something similar. When you see that kind of prescription, what weights should you use? How do you know what you should be lifting? It will become very clear to you after just a little bit of practice.

You should always work toward lifting the heaviest weight that you are able to while still being able to perform the repetitions as described. For example, if we have listed 3 sets of 810 repetitions of a given movement, you choose a weight that you can lift at least 8 times but no more than 10 times. If you were to try for an 11th repetition you should not be able to do it!

| 3

If you are only able to lift the weight 6 times it is too heavy.

Obviously successful training requires some self knowledge and that takes time and experience to obtain, so do not be discouraged if you are not quite sure how to make this work. Nobody isat first. Simply do your best to lift as heavy as possible within the given repetition ranges and you will quickly figure out what you are capable of. Keeping a log to record your results is very, very helpful for this. While following this program we suggest that you print out the program, slip it into a binder and write your results directly on each days workout. This will allow you to look back and learn from your results.

Lets get started!

week 1 | 4

WEEK 1Do this work 3 times this week. Try to do this on days that already have a push and pull strength-training piece. Why? Because you need to work these muscle groups with volume and intensity in order to grow. Every movement should be difficult for the rep range given. Dont work to failure with the external rotations or the trap-3 raises.

3BEFORE YOUR STRENGTH WORK

33 SETSREPS TEMPO NOTES

SEATED EXTERNAL ROTATIONS

810 4-0-1-04 seconds to lower no pause at bottom 1 second controlled pull to top no pause at top

With elbow on knee

REST 60 secondsTRAP 3 RAISES 810 4-0-1-0

4 seconds to lower no hold at bottom 1 second controlled pull to top no hold at top

REST 60 seconds

Please note that all exercises are LINKS to demonstration videos.

33 SETS

REPS TEMPO NOTES

SCAP PULL-UPS 810 3-1-1-23 seconds to lower 1 second active hold at bottom 1 second controlled pull to top 2 seconds at top

Use a very small amount of assistance with your feet if you need to.

REST 45 seconds

week 1 | 5

RING ROWS 1215 4-0-1-04 seconds to lower no hold at bottom 1 second pull to top no hold at top

Start the ring rows at either 45 or 60, whichever allows you to do at least 12 reps.

REST 45 seconds

3AFTER YOUR STRENGTH WORK

33 SETS

REPS TEMPO NOTES

SEMI-STIFF ARM PULL-DOWNS

1215 4-0-2-04 seconds to pull down no hold at bottom 2 second controlled return to top no hold at top

Banded

REST as needed

Please read our article and watch the video for an explanation of tempo:tempo-and-how-to-read-our-strength-workouts

week 2 | 6

WEEK 2Do this work 2-3 times this week before your heavier pressing and pulling workouts. Adjust the level of difficulty so that it is very hard to accomplish the reps at the lower end of the ranges and difficult to achieve additional reps. Every time you press or pull, challenge yourself by attempting heavier weight and greater control.

3BEFORE YOUR STRENGTH WORK



810 4-0-1-04 seconds to lower no pause at bottom 1 second controlled pull to top no pause at top

With elbow on knee

REST 60 secondsTRAP 3 RAISES 810 4-0-1-0

4 seconds to lower no hold at bottom 1 second controlled pull to top no hold at top

REST 60 seconds

33 SETS

REPS TEMPO NOTES

CHIN-UPS or ASSISTED CHIN-UPS

2 1-5-10-5start with a pull to top of bar 5 second hold with chest pulled strongly to bar 10 seconds to lower under control 5 second active hang

Assisted: Take as much weight on your feet as needed to control the descent.

REST 75 seconds

week 2 | 7

SCAP PUSH-UPS 10 2-1-2-12 seconds to lower 1 second active hold at bottom 2 second push to top 1 second active hold at top

REST 75 seconds

3AFTER YOUR STRENGTH WORK

33 SETS

REPS TEMPO NOTES

SEMI-STIFF ARM PULL-DOWNS

1215 4-0-2-04 seconds to pull down no hold at bottom 2 second controlled return to top no hold at top

Banded

REST 45 secondsHANDSTAND WALL HOLD

1 4560 seconds

REST 45 seconds

week 3 | 8

WEEK 3Do this work 23 times this week before your heavier pressing and pulling workouts. Adjust the level of difficulty so that it is very hard to accomplish the reps at the lower end of the ranges and near impossible to achieve additional reps. Every time you press or pull, challenge yourself by attempting heavier weight, longer time, or greater control.

3BEFORE YOUR WORKOUT


SCAP PUSH-UPS 5 2-1-2-22 seconds to lower 1 second active hold at bottom 2 second push to top 2 second active hold at top

REST 60 secondsASSISTED CHIN-UPS

2 5-0-1-35 second controlled descent no hold at bottom 1 second pull back up3 second active hold at top

Take as much weight on your feet as needed to control the descent.

REST 60 seconds

33 SETS

REPS TEMPO NOTES

DUMBBELL PRESSES (single arm)

10-12 4-0-1-04 seconds to descend no hold at bottom 1 second strong drive up no hold at top

REST 45 seconds

week 3 | 9

ACTIVE HANG 25-35 SECONDS

You are working on improving your grip. Make sure to grip with your thumbs around the bar, not over it.

If you cannot support your weight, lightly support yourself by resting your toes on a box.

REST 75 seconds

week 4 | 10

WEEK 4Welcome to week 4! Do this work 3 times this week with your pressing and pulling workouts. Adjust the level of difficulty so that it is very hard to accomplish the reps at the lower end of the ranges and near impossible to achieve additional reps.


310 MINUTE CYCLEREPS TEMPO NOTES

CHIN-UP NEGATIVES

1 5-30 second descent. As slowly as possible with as much control as you can muster.

REST 90 seconds or until fully recoveredREPEAT NEGATIVE AND REST CYCLE UNTIL 10 MINS ARE UP

Do this practice 3 times this week. Each time, try to increase both the number of repetitions and the duration of your negatives. For example: If you complete 5 repetitions with a 15 second descent the first day, the second day your goal is to improve both the time and the number of repetitions6 reps with a 16 second descent.

3AFTER YOUR WORKOUT

33 SETS

REPS TEMPO NOTES

RING CURLS 68 3-0-1-03 seconds to descend no hold at bottom 1 second strong pull up no hold at top

Make the movement as difficult as possible. If you dont have a set of rings use a dumbbell biceps curl.

REST 60 seconds

week 4 | 11

DIAMOND PUSH-UPS or INCLINE DIAMOND PUSH-UPS

68 3-0-1-03 seconds to descend no hold at bottom 1 second strong pull up no hold at top

Make the movement as difficult as possible. You should be near failure for each set.

REST 60 seconds

week 5 | 12

WEEK 5Welcome to week 5! Do this work 2 times this week with your pressing and pulling workouts. Adjust the level of difficulty so that it is very hard to accomplish the reps at the lower end of the ranges and near impossible to achieve additional reps.



ASSISTED PULL-UPS

35 3-0-1-13 seconds to descend no hold at bottom 1 second strong drive up 1 second pause at top

Each set needs to be as difficult as possible.

REST 75 secondsASSISTED DIPS 35 4-0-1-0

4 seconds to descend no hold at bottom 1 second strong drive up no hold at top

REST 75 seconds

3AFTER YOUR WORKOUT

33 SETS

REPS TEMPO NOTES

RING ROWS 68 3-0-1-13 seconds to descend no hold at bottom 1 second strong pull up 1 second hold at top

Make the movement as difficult as possible and challenge yourself as much as possible.

REST 60 seconds

week 5 | 13

Y-ROWS 68 4-0-1-04 seconds to pull no hold at top 1 second descent no hold at bottom

Make the movement as difficult and challenging as possible. Use your other foot to assist as necessary. You should be near failure each set. Work to fatigue, not failure. Do not do a heavy pressing or pulling workout immediately after performing the y-rows.

REST 60 seconds

week 6 | 14

WEEK 6We are at the halfway mark! Keep up the great work! Do this work 2 times this week with your pressing and pulling work.



ASSISTED PULL-UPS

23 3-2-1-03 seconds to descend 2 second hold bottom 1 second strong drive up no hold at top


REST 75 secondsMILITARY PRESSES 35 3-0-1-0

3 seconds to descend no hold at bottom 1 second strong drive up no hold at top

Work up to as heavy a weight as you can control while sticking to the tempo.

REST 75 seconds

3AFTER YOUR WORKOUT

33 SETS

REPS TEMPO NOTES

RING CURLS 46 4-0-1-14 seconds to descend no hold at bottom 1 second strong pull back up 1 second hold at top

Make the movement as difficult as possible. Challenge yourself. If you dont have a set of rings use a dumbbell biceps curl.

REST 45 seconds

week 6 | 15

DIAMOND PUSH-UPS or INCLINE DIAMOND PUSH-UPS


Make the movement as difficult as possible. Challenge yourself. You should be near failure for each set.

REST 45 secondsIf youre having trouble holding the tempo, use a metronome app on your phone to help you count at the correct pace. This kind of repetition is how you build the foundation of strength you need for the chin-up.

How are you progressing? Spend a few minutes assessing your overall progress at this point and evaluate how you feel. Are you still making nice progress in your workouts? Are you feeling really tired in your workouts? Are you feeling tired or worn down during the day? Did you have trouble getting a good nights sleep in the last few days? It is very common for some or all of these problems to pop up at some point in your program. Do not be discouraged though. This is just part of the process your body is undergoing to adapt. Feeling over-worked and even overwhelmed is a signal that you have taxed your body to the point that it is forced to adapt - this is a good thing! Up to a point anyway. You do have to pay attention to these signs and take appropriate action.

If you feel like you are struggling to complete the workouts, or that the quality of your movement is suffering, repeat a week. Yes, repeat a week. Your program is now going to take 13 weeks instead of 12. Your program may take even longer18 weeks, 24 weeksit doesn't really matter how long it takes. The point is that you are unique and your body needs as much time as it needs to successfully adapt.

If you are feeling overwhelmed during your entire day; cranky, hungry, weepy, or otherwise hard to get along with, this is also a normal response. Don't panic! But do take a week off of training. Change your routine, get some extra sleep and food, you know, recover. And then start right back up where you left off. All of these reactions and strategies are part of successful training.

Remember, you are pushing your body to do things that it could not previously do. Of course it's hard!

week 7 | 16

WEEK 7Do this work 2 times this week. We are ramping up the volume again! By now you are feeling stronger in various parts of the chin-up. Some notes on hand positioning and bands. For the chin-up, start with your hands facing you as you hang. For the pull-up, start with your hands facing away from you. Skip the bands. They really interfere with how you learn to properly pull with your shoulders and arms. They dont allow enough variation in how they assist you nor do they assist you where you need it most. Use a box and your feet and you cant go wrong! If you are curious about why bands will actually slow your progress, read THIS ARTICLE.



ASSISTED CHIN-UPS

46 3-0-1-03 seconds to descend no hold at bottom 1 second strong pull upno hold at top


REST 60 secondsDUMBBELL PRESSES (single arm)

46 3-0-1-03 seconds to descend no hold at bottom 1 second strong drive up no hold at top

Go as heavy as you can for a minimum of 4 reps each arm.

REST 60 seconds

week 7 | 17

3AFTER YOUR WORKOUT

33 SETS

REPS TEMPO NOTES


810 4-0-1-04 seconds to lower no pause at bottom 1 second to pull to top no pause at top

With elbow on knee

Instructional video here

REST 60 secondsY-ROWS 8-10 4-0-1-0

4 seconds to pull no hold at top 1 second descent no hold at bottom

Make the movement as difficult as possible and challenge yourself as much as possible. Use your other foot to spot and assist as necessary. You should be near failure each set. Work to fatigue, not failure. Do not do a heavy pressing or pulling workout immediately after performing the y-rows.

REST 60 secondsIf youre having trouble holding the tempo, use a metronome app on your phone to help you count at the correct pace. This kind of repetition is how you build the foundation of strength you need for the chin-up.

week 8 | 18

WEEK 8You have 5 weeks to go! Keep up the great work! Do this work 3 times this week. Adjust the level of difficulty so that its very hard to accomplish the reps at the lower end of the ranges and near impossible to achieve additional reps. Every time you press or pull, challenge yourself by attempting heavier weight and greater control.



SCAP PULL-UPS 35 3-2-2-33 seconds to lower 2 second active hold at bottom 2 second controlled pull to top 3 second active hold at top

REST 60 seconds

34 SETS

REPS TEMPO NOTES

ASSISTED PULL-UPS

35 8-0-1-08 seconds to descend no hold at bottom 1 second strong drive up no pause at top

Take as much weight off of the chin-up as you need to in order to control the descent. At the end dont drop out of it, but treat it just like the scap pull-up and control the last part of the descent. Control every aspect of the negative from the very top to the very bottom!

REST 60 seconds

week 8 | 19

33 SETS

HANDSTAND WALL HOLD or HANDSTAND PIKE WALL HOLD

1 3045 seconds Stay tight through the middle and drive strongly through your shoulders. Leave the wall with grace and do not wait until failure!

REST 60 seconds

3AFTER YOUR WORKOUT

33 SETS

REPS TEMPO NOTES

RING CURLS 68 3-0-1-13 seconds to descend no hold at bottom 1 second strong pull back up 1 second hold at top

Make the movement as difficult as possible. Challenge yourself. If you dont have a set of rings use a dumbbell biceps curl.

REST 60 secondsDIAMOND PUSH-UPS or INCLINE DIAMOND PUSH-UPS


Make the movement as difficult as possible. Challenge yourself. You should be near failure for each set.

week 9 | 20

WEEK 9Do this work 3 times this week. No rest between repetitions! One of the things we notice is that people will take rests between repetitions while performing a setyikes! Dont do it! Think of our movement prescription like a dose of medicine. Your body needs just enough stimulus to grow and adapt. Your chin-up is almost there. Dont dilute the dose by adding extra rest. Take your medicine!



ASSISTED PULL-UPS


Take as much weight off of the chin-up as you need to in order to control the descent. At the end dont drop out of it, but treat it just like the scap pull-up and control the last part of the descent. Control every aspect of the negative from the very top to the very bottom!

REST 75 secondsRING PUSH-UPS or INCLINE RING PUSH-UPS


If youve got great push-ups change the incline of the rings to add to the level of difficulty.

REST 75 seconds

week 9 | 21

3AFTER YOUR WORKOUT

33 SETS

REPS TEMPO NOTES


810 4-0-1-04 seconds to lower no pause at bottom 1 second to pull to top no pause at top

With elbow on knee

Instructional video here

REST 60 secondsY-ROWS 8-10 4-0-1-0

4 seconds to pull no hold at top 1 second descent no hold at bottom

Make the movement as difficult as possible and challenge yourself as much as possible. Use your other foot to spot and assist as necessary. You should be near failure each set. Work to fatigue, not failure. Do not do a heavy pressing or pulling workout immediately after performing the y-rows.

REST 60 seconds

week 9 | 22

How are you progressing? Self-assessment is a constant ongoing process. How is your training going? At this point in the program you may have repeated several weeks of training, or even had to redo several weeks as a block. If you are feeling really stretched thin by last weeks training it can be very helpful to step back two or even three weeks. Again, this is only a problem when you ignore the messages from your body and try to power through regardless.

12 weeks is an arbitrary number! We feel that it is a reasonable length of time under ideal circumstances, but you are not a slave to our assumptions. This whole program is about YOUR progress, so make sure that you feel good about each weeks training before moving on to the next.

A reminder about loads: remember to make each movement or weight as hard as possible for the given repetition ranges. Only by challenging your current abilities will you gain new ones!

week bk | 23

WEEK bkYou are continuing to work up to your first chin-up and you are almost there! Do the following work 3 times this week. This week is all about gearing up for that one strong pull thats going to get you up and OVER the bar. Every time you pull, retract and depress your shoulders before pulling your elbows down and then behind you as strongly as you can. That last little bit is to pull your chest towards the bar. On the negatives, control every bit of the chin-up as you lower yourself down, especially at the bottom. It is very important not to allow yourself to drop the last few inches. Control!



ACTIVE HANG 15-20 SECONDS

You are working on improving your grip. Make sure to grip with your thumbs around the bar, not over it.

REST 75 seconds

36 SETS

REPS TEMPO NOTES

ASSISTED CHIN-UPS

35 3-0-1-03 seconds to descend no hold at bottom 1 second strong pull back upno hold at top

Intent matters! Focus on a strong and powerful pull. Take as much weight off as you need to in order to control the descent. At the end remember to not drop out and control every part of the movement from top to very bottom. You own the movement!

week bk | 24

REST 60 secondsDUMBBELL PRESSES (single arm)



REST 60 seconds

3AFTER YOUR WORKOUT

33 SETS

REPS TEMPO NOTES

DUMBBELL BENT-OVER ROWS

68 3-0-1-13 seconds to descend no hold at bottom 1 second strong drive up 1 second hold at top


REST 45 secondsHANDSTAND WALL HOLD or HANDSTAND PIKE WALL HOLD

1 3045 seconds Stay tight through the middle and drive strongly through your shoulders. Leave the wall with grace and do not wait until failure!

REST 45 seconds

week bl | 25

WEEK blLast little drive to the chin-up. The sets and reps get a little more complicated today. Youll repeat this work 2 times this week. We will tie it all together to prepare you for that single chin-up next week. Retract and depress your scapula first in the pulling movements. The first thing you should feel engage is your shoulder, not your bicep. Intentremember to pull hard, even though you may not move fast. The intent matters! Lastly pull your elbows down hard and then retract them behind you at the top. This helps to close that gap between you and the bar. Keep up the great work, youre almost there!



SCAP PULL-UPS 23 3-1-1-03 seconds to lower 1 second active hold at bottom 1 second strong pull to top no hold at top

REST 6090 seconds

36 SETS

REPS TEMPO NOTES

ASSISTED CHIN-UPS

3, 2, 1 3, 2, 1

3-0-1-03 seconds to descend no hold at bottom 1 second strong pull back upno hold at top

A set of 3 reps, then 2 reps, then 1 rep. Do this two times. Rest the full 90 seconds between each movement.

REST 90 seconds

week bl | 26

ASSISTED DIPS 3, 2, 1 3, 2, 1

3-0-1-03 seconds to descend no hold at bottom 1 second strong drive up no hold at top

A set of 3 reps, then 2 reps, then 1 rep. Do this two times. Rest the full 90 seconds between each movement.

REST 90 seconds

3AFTER YOUR WORKOUT

34 SETS

REPS TEMPO NOTES

DUMBBELL BENT-OVER ROWS



REST 90 secondsRING PUSH-UPS 46 4-0-1-0

4 seconds to descend no hold at bottom 1 second strong drive up no pause at top

Hold your body as tight as possible and do not allow any sagging. Each of these should be very difficult. If when you get done you dont feel as if you need a rest, lower the rings even further.

REST 90 seconds

week bm | 27

WEEK bmWelcome to week 12! Along the way youve pulled and pressed with a variety of movements, and with varied volumes and intensities, to bring your shoulders ever closer to the strength needed for a chin-up. At this point in your training your shoulders, arms, and grip are ready! A bit more practice is all you need to finally own the chin-up!This week youll perform this workout 2 times before your main workout. Make sure to give yourself at least 48-72 hours before repeating!


3IN 30 MINUTESREPS TEMPO NOTES

CHIN-UPS or ASSISTED CHIN-UPS

AS MANY AS YOU CAN DO IN 30 MINUTES AT TEMPO

3-0-1-03 seconds to descend no hold at bottom 1 second strong pull back upno hold at top

When you can no longer lower with control, stop.

3FOR EVERY SET OF CHIN-UPS COMPLETED, PERFORM:

PUSH-UPS or INCLINE PUSH-UPS

35 4-0-1-04 seconds to descend no hold at bottom 1 second strong push back upno hold at top

If youve got great push-ups move to the rings and add to the level of difficulty!

REST 90 secondsRest until youre ready to attempt another set of chin-ups. Ideally youll have at least 5-7 attempts of racking up some chin-up negatives or even chin-ups.

Date post:	05-Nov-2015
Category:	Documents
Upload:	anghockbin
View:	16 times
Download:	0 times

none to one CHIN-UP

Documents