I have two question to You coach. Please take a look
I bought Your natural workot program last time but It not feet my mentallity well so I get back to 31 athlete template with some modification because gyms are closed in my country.
First is this workout also ok for older natural that want to stay health build some functional muscle mass and adult slowly?
Second haw can I increase pull ups count with usage of this plan? I’m pretty strong and can do 3 reps with additional 15kg but my max bw pull ups count is only 5 reps
You could try to do 30 pull-ups in successively fewer sets as part of your warmup for two sessions per week. I did this 4x/wk and got a bad case of golfer’s elbow… But got really good at pull-ups before, of course, the flare-up
First, do pull-ups everyday but a non-fatiguing level (on most days).
Sunday: Test your maximum pull-ups (just your body) and multiply that number by 3 (for example if you get 5, you get 15, these are the two key numbers.
Monday: Use 60-70% of your max reps for each set (if you got 5 it means 3 reps per set) and get to 15 reps (so that would be 5 sets of 3 reps). The rest should be long enough that none of the reps are hard.
Tuesday: Use 80% of your max reps for each set (if you got 5, it means 4 per set) and get to 15 (so it would be 3 sets of 4 and one set of 3). Again, rest long enough so that all reps are solid.
Wednesday: Get to 15 reps in as little time as possible
Thursday: Same as Monday
Friday: Same as Tuesday
Saturday: OFF
Sunday: Re-test for next week
On training days, do it at the beginning of your workout
I used this set-up on strict handstand push-ups with a high level Crossfit competitor (Games level) and he took his strict handstand from 11 to 21 from a deficit.
Nice the next exercise which i want to improve is hspu so I will try this.
Probably it is not good idea to improve them both at the same time? pull ups and hspu?
Yes make sens. Thank you
P.S. Grate workots CT do You plan to do something like 31 athlete template for naturals so something performance focused but for awarage joe
@Christian_Thibaudeau I crashed on the second week with this pull-ups schedule. My lats were so tired that I barely do pull-ups. Now I have few days of rest without any workouts but I want to get back to 31 Athletes again since week 1. Could I do something wrong with this schedule or it is too much for me?
I’m glad you posted this. I was doing pullups and then my left elbow started to hurt and eventually hurt so bad I had to stop doing pullups. I had no idea what was causing the pain. I should have figured it out before now as it would scream at me when doing pullups.