Streetlifting and muscle-up
Zero level
Aim:
To improve basic training for auxiliary exercises with streetlifting and master the technique of muscle-ups on the bar /
rings.
CHAPTER 1: ACCOMPLISHMENT
TECHNIQUE
Part 1: Bar muscle-up
Accomplishment technique:
1. Hanging on a bar. Hang on the bar regular-closed grip
(thumb from below) at shoulder width or slightly wider. The
elbow joints should be "o ", the latissimus dorsi muscles
(lats) are relaxed, the legs in the hip and knee joints are
unbent;
2. Start of motion. Swing a little in front and when returning
back you should catch the momentum and move as if
bypassing the horizontal bar around the circle due to the
active work of your back and slightly less active work of
your hands;
3. The end of the movement. After you have moved your
body around the circle on the bar, dip and then completely
straighten your elbow joints;
4. Lowering. Lowering down should be smooth and not
stepped in order for you to swing forward again and not
lose momentum for the next repetitions.
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Common mistakes:
1. absence of minimal swinging and this is the reason of
absence necessary starting momentum;
2. Negative momentum. This happens if you start moving
without waiting for the phase when your body should swing
back;
3. Strong arm movement and weak back movement.
Because of this error you can’t bypass the horizontal bar
around the circle and nd yourself under the horizontal bar
where the muscle-up will not work;
4. Bending your knees and kicking your legs. Initially, when
studying this technique will be acceptable, but in the future
it is necessary to get rid of it.
Part 2: Ring muscle-up
Accomplishment technique:
1. Hanging on the ring. Hang on the rings deep-closed grip,
the rings are positioned about the width of your shoulders.
The elbow joints should be "o ", the lats are relaxed, the
abdominal muscle is a little tense, the legs in the hip and
knee joints are straightened;
2. Start of motion. Without any swinging start the movement
at the expense of the back and hands trying to bend back a
little in order to circumvent the rings around the circle and
not to be under them;
3. In the middle of movement fall a little between the rings
and throw your elbows on them;
4. The end of the movement. Dip from the rings and
completely straighten the elbow joints clearly controlling the
movement;
5. Lowering. Lowering down should be "stepwise" and
suppress the entire swing so that at the bottom point you
become motionless again.
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Common mistakes
1. regular-closed grip. Using regular-closed grip ring
muscle-up will not work;
2. Working only with your hands. If you only work with your
hands or work only in the frontal plane, then you will nd
yourself under the rings where the muscle-up is harder to
do than usual;
3. Working only with your hands. If you only work with your
hands or work only in the frontal plane, then you will nd
yourself under the rings where the muscle-up is harder to
do than usual;
4. Swinging. This type of muscle-up can be seen in
CrossFit, but we will only allow this technique at the very
beginning of the development of this element. In the future,
there should not be any swingings.
CHAPTER 2: WARM-UP
1. A General warm-up is a warm-up on a cardio machine
(treadmill, exercise bike, rowing machine, etc.) or the road
to the gym. The maximum duration of this warm-up is 15
minutes with a pulse of no more than 145 beats per minute.
The aim of the general warm-up is to increase the
excitability of the nervous system, as a result of this, the
functional abilities of the body are increased.
2. Joint warm-up.
3. Special warm-up is the execution of one or several sets
with a small burden, prior to the implementation of sets with
a working weight.
4. The aim of a special warm-up is to ensure that the nerve
centers and skeletal muscles that bear the main load are
prepared for the upcoming work.
Example of a possible warm-up:
1. Exercise bike 5 minutes;
2. Warm-up of the neck, shoulders, elbows, hands, lower
back, thighs, knees, and ankle;
3. Special warm up for pull-ups and dips: 50% of the
working weight for 6 reps, 65% x 5, 80% x 3
CHAPTER 3: PROGRAM
The study of the muscle-up must begin either on the bar or
on the rings. It is worth noting that the muscle-up on the
rings is technically more di cult than on the horizontal bar
but requires less e ort => it is optimal for a beginner to start
studying with the rings.
In order to master the technique, start working on the
muscle-up from the jump. To do this, the horizontal bar or
rings should not be above the head. Choose a height of the
projectile that will allow you to con dently make muscle-up
and work according to the program.
STANDARD WEEK
Monday
Wednesday
Muscle ups
10 sets for 1
10 x 1
(work strictly on a repeat in 20
timer)
minutes (1 repeat
every 2 minutes)
Friday
10 x 1
Dips
50% of 1
70% of Mon 2 x 8 3 x 8
repetition
maximum (RM) of
3 sets x 8
repetitions
Pull ups
50% of 1RM 3x8
70% of Mon 2 x 8 3 x 8
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Rest between sets on the horizontal bars and parallel bars 2-3 minutes.
PROGRESSION
The rst workout begins with the working weights measured in % of the 1
repeated maximum (the 1RM check should be done in advance on a single
day). Next, the progression in the working weights is determined by the
approach with the smallest number of repetitions of the previous workout.
If your level is not higher than 10 simple pull-ups, 20 dips without weight,
then you should not measure your 1RM. To start working on the program,
turn on the progression by adding repetitions instead of adding weight.
When you get to 15 reps on the horizontal bar and 25 on the parallel bars in
the approach, reduce the reps to eight and start adding weight.
Repeatings
Dips
Pull ups
8
+2,5кг
7
+1,25кг
6
+0,5кг
Less than 6
Don't add weight, try to add
repetitions
The progression on the muscle-up is determined by the number of
completed sets in 20 minutes. Progression can be achieved by increasing
the height of the projectile or reducing the force of the jump.
10 sets
It is a progression
8—9 sets
Progression is minimal
Less than 8 sets
You should try to add sets
UNLOADING WEEK
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The unloading week is used if you train for more than one week with
minimal progression or no progression at all on the horizontal bar and
parallel bars (this does not apply to muscle-up). The principle of work of the
unloading week is to reduce the training volume in Mon and Wed, and in
Fri, you do1RM test. In the result you can re-calculate % of 1RM and
update the working weights. In this way, you will not only objectively reduce
the working weights for further work, but you will also recover during this
unloading week due to the small working volume.
Monday
Wednesday
Friday
Muscle ups
10 x 1
(work strictly on a
timer)
10 x 1
10x1 (do it after
test)
Dips
2 x 5+
1 x 5+
1 RM test
Pull ups
2 x 5+
1 x 5+
1 RM test
Principle how the program works
Strength training for muscle-ups will be provided by a
horizontal bar and parallel bars, technical training — works
on a timer during 20 minutes.
In week 2 of heavy training, but the program begins with a
fairly small intensity — only 50% of 1RM. This will ensure a
"soft" start and progress by 2.5 kg each training session
without the risk of overtraining.
Relevance of the program
The program will be relevant until you learn how to perform
10 muscle-ups in 20 minutes without the help of legs and
distorted technique. After that, you can switch to a
beginner-level program.
Nutrition
Progress, especially long-term progress, depends
considerably on the size of the muscle ber cross-section.
In simple words: the amount of muscle mass. If there is
enough of it, the progress in strength will be quick and
without signi cant slowdowns. If it is not enough, the speed
of progress will be noticeably slower than in the rst case.
That is why it is very important, especially at the zero level,
to keep a caloric surplus.
Can I progress in strength without a surplus?
Yes, this option is quite realistic. Developing strength skills
is rst of all about improving the muscle bers you already
have and being able to engage them, and secondly about
the size of the muscle ber cross-section. So you will
progress without any surplus until you realize the muscle
mass you already have. Then progress will be much slower.
So it is rational to take care of your growth in advance.
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What if I have a high percentage of fat and want to
reduce it?
In this option, it is rational to keep a kcal de cit. This will
improve results by improving body quality and gain a little in
muscle mass at the expense of your own excess fat. Yes,
that's right, a high percentage of fat allows you to gain even
on a calorie de cit. An example of this is one of my clients
in the photo below. He had a bioimpedance analysis done
before he started dieting and exercising. As a result he lost
weight from 90kg to 73kg, decreased body fat percentage
from 25% to 7% and increased muscle mass by 2kg. These
changes, combined with training, greatly improved his
athletic performance.
An important note on de cits: You should arrange for a kcal
de cit at the expense of fats. This is due to the fact that the
body stores fat mainly from consumed fats, not
carbohydrates or proteins. Also, to keep the de cit without
much e ort is well suited a system of periodic fasting 8/16
(you can eat only in 8-hour intervals). For example, if you
eat breakfast at 11:00, your last meal is at 7:00. This way,
you will simply have less time to eat without the extra cost
of self-control.
Nutritional recommendations if you are running a surplus,
as well as general nutritional advice
A surplus of about 600 kcal is good for a smooth, quality
weight gain. Before you start eating the calculated diet,
don't forget to take your weight measurements in the
morning on an empty stomach and calculate your average
weight gain for the week. This will allow you to assess the
reality of the surplus: the increase is there - the diet was
calculated correctly; no increase - the caloric content of the
diet needs to be increased. Also don't forget to increase the
caloric intake as your weight increases.
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General recommendations:
1. One of the most important recommendations that will
allow you to digest food faster and better and gain weight
with minimal fat gain is not to mix proteins and fats with
carbohydrates. All other food groups can be mixed in any
order: proteins with fats, vegetables with both proteins and
fats and carbs. Separating protein foods from carbohydrate
foods gives better digestion of both. Although our bodies
are able to digest di erent foods at the same time,
separating them has tangible bene ts, especially when you
have to eat large amounts of food.
Fats and carbohydrates are more interesting. The glucose
molecule cannot synthesize itself into fat without the help of
fatty acids. It is not bene cial for the body to synthesize
triglycerides from a glucose molecule. You can eat huge
amounts of carbohydrates, but by no means mix them with
fats, and then you can gain with minimal fat gain.
2. The second recommendation is to avoid eating foods
that will take a long time to digest. This applies primarily to
meat, because it can be digested from 8 hours to 5 days.
The only exceptions are minced meat and by-products.
Also, avoid foods that make you feel heavy for a long time.
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The third recommendation is not to neglect vegetables.
Consume vegetables in conjunction with a protein-fat meal.
This will promote peristalsis and keep your bowels in
check. Important note: Do not mix green vegetables with
red vegetables in the same meal.