Muscle-Up Guide.pdf - The Muscle-Up Iconic movement of the...

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Unformatted text preview: The Muscle-Up Iconic movement of the Calisthenics Community @ZJ_CALISTHENICS BEFORE WE START This E-book will equip you with the knowledge to achieve your very first Muscle-Up. The movement itself will be broken down and explained thoroughly before moving on to the actual movement itself. Technique of the Muscle-Up as well as common mistakes will be taught in this comprehensive E-Book to aid your journey in achieving this iconic movement. There is a training program attached to this E-book as well. Before starting the training program, you are required to be able to perform at least 10 Strict-Form Pull Ups and 10 Parallel Bar Dips. It is also recommended to combine lower body strength training and mobility work with this program for an all-rounded development in strength and flexibility. Please do warm up before any workout to prevent any form of injuries. Muscle-Up training can be taxing on both the joints and ligaments.This is to make sure your muscles and joints are properly primed to allow external stimulus to be adapted. It will take approximately 3 months of consistent and dedicated training to see significant results. Do not rush and enjoy the process of it. When your body is subjected to stress of varying intensities, it will gradually adapt over time to overcome whatever demands that is placed on it. Diligently follow the program to build a strong foundation of bodyweight strength as it set a strong base in your calisthenics journey. Good luck and all the best to achieving your first Muscle-Up! @ZJ_CALISTHENICS CONTENTS Introduction to the Muscle-Up 1 Technique & Execution 2 Training Approach 9 Training Program 12 Conclusion 18 @ZJ_CALISTHENICS INTRODUCTION The Muscle Up is a single compound movement. However, it can be practiced and trained in three different movement patterns; The Pull, The Transition and the Dip. The execution of the muscle up has to be done with the intention of a single movement pattern. You will have to do a high and explosive pull up for you to reach the “transition phase” before finishing the movement with a straight bar dip. By pulling fast and high enough, you will gain enough momentum to allow your palms to rotate along the axis of the pull-up bar. The key factor to a successful muscle up is explosive pulling strength. Being able to pull high enough will almost guarantee you a successful Muscle Up. By pulling high enough, you will reach the Transition portion easily. Combining explosive pulling power with a strong core, you will be able to execute a fluid and effortless Muscle Up. @ZJ_CALISTHENICS 1 TECHNIQUE & EXECUTION RECOMMENDED GRIP FOR THE MUSCLE-UP Before we go in-depth to the exercise, we have to square away the thumb grip in a Muscle-Up. Ideally, for beginners we want to use an under-thumb grip and not an over-thumb grip. Reason being, we want to maximize our grip and by utilizing our stronger grip thumbs, will we equate are to able a to achieve stronger pull that. and A thus making it easier to reach the transition portion of the Muscle-Up. Using the thumbs during the Muscle-Up also makes sure that your grip does not slip off during the transition portion of the Muscle-Up. @ZJ_CALISTHENICS 2 THE PULLING PORTION Most of the time a person fail to perform a Muscle-Up is due to the lack of explosiveness and speed in the pulling portion of the exercise. People tend to think that a standard pull-up combined with raw determination will get you to the transition portion of the Muscle-Up. A standard pull up makes it practically impossible to transit into the bottom of a dip position A high pull would minimally bring your lower chest to the bar. this makes it easier to reach transition. @ZJ_CALISTHENICS 3 THE TRANSITION & PATH OF MUSCLE-UP When you are able to pull yourself high enough, reaching the “critical point” of transitioning becomes much more accessible. The key idea for reaching the transitioning portion is to imagine that you are pulling high in an angle away from the bar and then forward. This forms the “Line of Path” of the Muscle-Up which is similar to a “C” Shape. During the initial pull, focus on generating enough power so that you are able to pull high and away from the bar. Using the momentum from that motion, pull yourself forward so that you land yourself at the bottom of the Straight-Bar Dip Position. @ZJ_CALISTHENICS 4 When transitioning from a pull to the bottom position of a Straight-Bar Dip, make sure to not excessively flare your elbows. This is a wrong demonstration. by flaring your elbows, you risk injuries on your shoulders as it is not in a stable position. by tucking in your elbows, you are able to generate more force as the shoulders are in a optimal position. @ZJ_CALISTHENICS 5 THE pushing portion Once you have executed the Pull and successfully transitioned your body to the top of the bar all that is left is for you to push yourself up to complete the Muscle-Up. For the pushing portion of the Muscle-Up, you will have to be used to Dipping on a straight bar. After a transition, you will be in the bottom position of a Straight-Bar Dip. This position forces your triceps to go below parallel with reference to the ground. Hence, it is important that you are strong throughout the full range of motion so that you are able to complete the pushing portion of the Muscle-Up. @ZJ_CALISTHENICS 6 GENERATING MOMENTUM In the beginning, having a strong core will allow you to perform Muscle-Ups where momentum is used. This momentum generated will greatly assist you through the transition portion. Once you are stronger in your pulling strength, reduce the momentum generated and rely more on strength. This method is for beginners to achieve their first Muscle-Up. Start by standing about 30 to 40cm away from the Pullup bar. jump diagonally and grab the pull-up bar. @ZJ_CALISTHENICS 7 swing forward as much as possible from the momentum generated from the diagonal jump. pull up diagonally and tuck in your legs towards your chest as much as possible. bring yourself forward and land yourself in the bottom of a straightbar Dip position. @ZJ_CALISTHENICS 8 TRAINING APPROACH After going through the individual components and techniques of the Muscle-Up, we are going to go through key exercises & timeline to achieve the Muscle-Up. *KEY EXERCISE #1 KIPPING MUSCLE-UPS* This movement requires momentum generated from the swing action and from activating your core at the correct timing. Once you have a base line explosive pulling strength, all that is left is to practice the technique of using momentum to get yourself above the bar. *KEY EXERCISE #2 HIGH & EXPLOSIVE PULL UPS* When working on the pulling portion of the Muscle-Up, make sure you are not doing regular pull ups. You have to train yourself to pull higher than chin level. The concentric speed of the pull up has to be faster than regular pull ups as well. @ZJ_CALISTHENICS 9 TRAINING TIMELINE The training program is broken down into three phases with each phase lasting four to six training weeks. Before each new phase, take a de-load week is optional before continuing. Phase 1: accumulation Phase 2: technique & strength Phase 3: proficiency @ZJ_CALISTHENICS 10 phase 1: ACCUMULATION For phase 1, we will build a strong foundation required for the Muscle-Up. Thus we will focus on Hypertrophy for Muscular Gains. To do so, we will be doing higher volume of exercises at a moderate intensity. phase 2: TECHNIQUE & Strength For phase 2, we will introduce the key exercises towards the Muscle-Up. There will be more emphasis on practicing the movement pattern of the Muscle-Up. This allows you to be comfortable above the bar and also to familiarize yourself with the “Line of Path” for the Muscle-Up. By the end of Phase 2, you will be able to perform at least one kipping Muscle-Up. phase 3: PROFICIENCY For phase 3, it is all about sharpening your craft. The idea is to convert your Kipping Muscle-Up into a Strict form Muscle-Up where minimal kip is used. LET'S DIVE INTO THE TRAINING PROGRAM. @ZJ_CALISTHENICS 11 TRAINING PROGRAM: phase 1 Week 1 A1. Pull Ups (Chest to Bar) A2. Parallel Bar Dips 4 sets of 4 reps 4 sets of 8 reps B1. Wide Grip Pull Ups B2. Diamond Push Ups 3 sets of 8 reps 3 sets of 8 reps C1. Bodyweight Rows C2. Bodyweight Triceps Extensions 3 Sets of 10 Reps 3 sets of 10 reps Week 2 A1. Pull Ups (Chest to Bar) A2. Parallel Bar Dips 5 sets of 4 reps 5 sets of 8 reps B1. Wide Grip Pull Ups B2. Diamond Push Ups 3 sets of 8 reps 3 sets of 8 reps C1. Bodyweight Rows C2. Bodyweight Triceps Extensions 3 Sets of 10 Reps 3 sets of 10 reps @ZJ_CALISTHENICS 12 Week 3 A1. Pull Ups (Chest to Bar) A2. Parallel Bar Dips 4 sets of 5 reps 4 sets of 10 reps B1. Wide Grip Pull Ups B2. Diamond Push Ups 3 sets of 10 reps 3 sets of 10 reps C1. Bodyweight Rows C2. Bodyweight Triceps Extensions 3 Sets of 12 Reps 3 sets of 12 reps Week 4 A1. Pull Ups (Chest to Bar) A2. Parallel Bar Dips 5 sets of 5 reps 5 sets of 10 reps B1. Wide Grip Pull Ups B2. Diamond Push Ups 3 sets of 10 reps 3 sets of 10 reps C1. Bodyweight Rows C2. Bodyweight Triceps Extensions 3 Sets of 12 Reps 3 sets of 12 reps @ZJ_CALISTHENICS 13 TRAINING PROGRAM: phase 2 Week 1 a1. muscle-up negatives 5 Sets of 1 Rep b1. Pull Ups (Lower chest to Bar) b2. PAUSED Dips 4 sets of 5 reps 4 sets of 6 reps c1. wide grip pull ups c2. Diamond Push Ups 3 Sets of 10 Reps 3 sets of 10 reps Week 2 a1. muscle-up negatives 5 Sets of 1 Rep b1. Pull Ups (Lower chest to Bar) b2. Paused Dips 4 sets of 6 reps 4 sets of 7 reps c1. wide grip pull ups c2. Diamond Push Ups 3 Sets of 10 Reps 3 sets of 10 reps @ZJ_CALISTHENICS 14 Week 3 a1. muscle-up negatives 5 Sets of 1 Rep b1. Pull Ups (Lower chest to Bar) b2. Paused Dips 4 sets of 7 reps 4 sets of 8 reps c1. wide grip pull ups c2. Diamond Push Ups 3 Sets of 10 Reps 3 sets of 10 reps Week 4 a1. muscle-up negatives 5 Sets of 1 Rep b1. Pull Ups (Lower chest to Bar) b2. Paused Dips 4 sets of 8 reps 4 sets of 8 reps c1. wide grip pull ups c2. Diamond Push Ups 3 Sets of 10 Reps 3 sets of 10 reps @ZJ_CALISTHENICS 15 Week 5 & 6 a1. muscle-up negatives 5 Sets of 1 Rep b1. Pull Ups (Lower chest to Bar) b2. Paused Dips 4 sets of 8-10 reps 4 sets of 8-10 reps c1. wide grip pull ups c2. Diamond Push Ups 3 Sets of 10 Reps 3 sets of 10 reps things to note For phase 2, week 5 & 6 is optional. In the event you are able to perform a Kipping Muscle-Up by week 4, there is no need to continue Phase 2. Proceed to Phase 3 once week 4 training program is completed. @ZJ_CALISTHENICS 16 TRAINING PROGRAM: phase 3 Week 1 & 2 a1. KIPPING MUSCLE- ups 8 Sets of 1 Rep b1. Muscle-ups negatives 5 sets of 2 reps c1. HIGH PULL UPS (UPPER CORE TO BAR] c2. PARALLEL BAR DIPS 3 Sets of 8 Reps 3 sets of 8 reps Week 3 & 4 a1. KIPPING MUSCLE- ups 10 Sets of 1 Rep b1. Muscle-ups negatives 5 sets of 3 reps c1. HIGH PULL UPS (UPPER CORE TO BAR] c2. PARALLEL BAR DIPS 3 Sets of 8 Reps 3 sets of 8 reps @ZJ_CALISTHENICS 17 CONCLUSION Follow the training program as much as possible and be patient. There will be days where you feel like you have lesser energy due to external stress. Reduce the intensity of the workout and do what you can/ It took me 3 months to achieve my first Kipping Muscle-Up. It took me another 2 months before my Muscle-Up looked cleaner where I relied lesser on momentum. Put in the hard work and the results will follow. With this, I would like to thank you for following the program I laid out and also taking your time to read through this EBook. I wish all you all the best and may you achieve your first Muscle-Up in 3 months’ time. For those who already achieved your Muscle-Up, I hope you are still able to learn a few things from my past muscle-up training experiences. Do contact me by my email; [email protected] if you have any questions or drop me a Direct Message on my Instagram to clarify any doubts on the Muscle-Up. Thank you all once again. @ZJ_CALISTHENICS 18 ...
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