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    Muscle Up Strength

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    Anonymous BEEeTPqi
    The Muscle Up Strength template is a 3 day per week, 5 week program focused on improving upper body pulling and pressing strength for performing muscle ups. The workouts primarily use strict gymnastics movements like pull ups, dips, and rows to progressively build the strength needed in the lats, shoulders, and triceps. Goals include getting an athlete's first muscle up or improving the number they can do in a set. Exercises are prescribed in a ladder format and include photos to demonstrate proper form.

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    © All Rights Reserved
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    Muscle Up Strength

    Uploaded by

    Anonymous BEEeTPqi
    579 views9 pages
    The Muscle Up Strength template is a 3 day per week, 5 week program focused on improving upper body pulling and pressing strength for performing muscle ups. The workouts primarily use strict gymnastics movements like pull ups, dips, and rows to progressively build the strength needed in the lats, shoulders, and triceps. Goals include getting an athlete's first muscle up or improving the number they can do in a set. Exercises are prescribed in a ladder format and include photos to demonstrate proper form.

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    Training

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    The Muscle Up Strength template is a 3 day per week, 5 week program focused on improving upper body pulling and pressing strength for performing muscle ups. The workouts primarily use strict gymnastics movements like pull ups, dips, and rows to progressively build the strength needed in the lats, shoulders, and triceps. Goals include getting an athlete's first muscle up or improving the number they can do in a set. Exercises are prescribed in a ladder format and include photos to demonstrate proper form.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    579 views9 pages

    Muscle Up Strength

    Uploaded by

    Anonymous BEEeTPqi
    The Muscle Up Strength template is a 3 day per week, 5 week program focused on improving upper body pulling and pressing strength for performing muscle ups. The workouts primarily use strict gymnastics movements like pull ups, dips, and rows to progressively build the strength needed in the lats, shoulders, and triceps. Goals include getting an athlete's first muscle up or improving the number they can do in a set. Exercises are prescribed in a ladder format and include photos to demonstrate proper form.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 9

    MUSCLE UP

    STRENGTH

    V1

    MISFIT ATHLETICS MUSCLE UP STRENGTH


    MUSCLE UP STRENGTH WEAKNESS TEMPLATE
    The Muscle Up Strength template is focused on improving upper body pulling and pressing,
    specifically in the context of the muscle up. You can expect various types of strict gymnastics
    and bodyweight pressing/pulling movements to be repeated and progressed on throughout
    the program. Athletes should be the ability to do some (3-8) strict Ring Dips and some (3-10)
    strict Pull Ups. The program will be less effective and require further scaling if you are missing
    one or both of the required components.

    GOALS
    The goal of this template is to assist the skill development portion with better pulling and
    pressing abilities for the Muscle Up, and is for athletes looking to get their first muscle up or
    only have them in small sets or are inconsistent. While this template will help develop the
    strength required for muscle ups, there is a heavy technique portion where you need to be
    mindful of how you're moving. If you have muscle ups and are looking to improve your
    capacity to do bigger sets, check out the Muscle Up Volume Template 2.0.

    HOW TO USE
    Follow the program with the notes on each prescribed day, scaling reps as needed with an
    emphasis on quality vs. "by any means necessary". When working on strict pull ups or strict
    dips, ensure you're working through the entire range of motion or further to really develop the
    strength needed. Ensure that before and after each training day you're stretching and mashing
    the tissues you've used so that mobility or soreness doesn't negatively impact your training.

    Prior to starting you should establish your goals and a small test to be able to re-test and see
    your progress. If your goal is 1 muscle up, then easy - you just have to try to get one after 5
    weeks! If you have them inconsistently, a short 6-10 minute EMOM of 1-2 reps would be a good
    place to start. When in doubt, just ask us and we can give you some tips!

    HOW LONG?
    3 days per week for 5 weeks

    Week 1 Week 2 Week 3 Week 4 Week 5


    WEEK 1
    DAY WORK NOTES

    Don’t just go bare minimum chin over bar.


    Work on pulling higher, upwards of chest
    Monday Strict Pull Ups 8x5
    to bar if possible. Rest as needed
    between sets.

    This is both skill and strength work. The


    skill is perfecting the kip with a big back
    swing, no break in the legs. The strength
    Wednesday Knees to Elbows 6x8
    is midline stabilization work and lat
    strength by getting your torso far back
    behind the bar

    See Photos on Last Page



    Friday Ring Pull Down + Transition 6x5 

    Rest 2-3 mins between sets
    WEEK 2
    DAY WORK NOTES

    Focus on depth of dip and complete the


    Monday Strict Ring Dips 8x3 longer than normal range of motion. Rest
    as needed between sets.

    Pull rings between chest and belly button.


    Horizontal Ring Rows with feet on Box
    Wednesday Can have feet on floor if necessary, move
    5x10
    feet forward to increase difficulty.

    See Photos on Last Page



    Friday Bar Pull Down 4x10 

    Rest 2-3 mins between sets
    WEEK 3
    DAY WORK NOTES

    Don’t just go bare minimum chin over bar.


    Work on pulling higher, upwards of chest
    Monday Strict Pull Up 8x6
    to bar if possible. Rest as needed
    between sets.

    This is both skill and strength work. The


    skill is perfecting the kip with a big back
    swing, no break in the legs. The strength
    Wednesday Knees to Elbows 6x10
    is midline stabilization work and lat
    strength by getting your torso far back
    behind the bar

    Increase tension from week 1

    Friday Ring Pull Down + Transition 5x4 See Photos on Last Page

    

    Rest 2-3 mins between sets
    WEEK 4
    DAY WORK NOTES

    Focus on depth of dip and complete the


    Monday Strict Ring Dips 8x5 longer than normal range of motion. Rest
    as needed between sets.

    Pull rings between chest and belly button.


    Horizontal Ring Rows with feet on Box
    Wednesday Can have feet on floor if necessary, move
    5x12
    feet forward to increase difficulty.

    Increase tension from week 2

    Friday Bar Pull Down 4x10 See Photos on Last Page



    

    Rest 2-3 mins between sets
    WEEK 5
    DAY WORK NOTES

    Don’t just go bare minimum chin over bar.


    Work on pulling higher, upwards of chest
    Monday Strict Pull Up 8x7
    to bar if possible. Rest as needed
    between sets.

    This is both skill and strength work. The


    skill is perfecting the kip with a big back
    swing, no break in the legs. The strength
    Wednesday Knees to Elbows 6x12
    is midline stabilization work and lat
    strength by getting your torso far back
    behind the bar

    Increase tension from week 3

    Friday Ring Pull Down + Transition 5x3 See Photos on Last Page

    

    Rest 2-3 mins between sets
    RING PULL DOWN

    Set up in a seated position with legs and Keeping the feet and legs off the Allow the legs to relax as you
    feet slightly off the ground. Arms should be ground, lean back while simultane- sit up, pulling yourself through
    extended overhead, and rings should be ously pulling the rings towards the rings into the bottom posi-
    gripped in at least a partial false grip your belly button. tion of the dip.
    BAR PULL DOWN

    Set up in a seated position with feet resting on the Keeping the feet on the ground,
    ground. Arms should be extended overhead, and train- lean back while simultaneously
    ing bar or dowel should be gripped with thumb around pulling the bar towards your
    and pinky knuckle on top belly button.

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