Results matching “log”

Working on the one-armed chin-up.

As I mentioned on the weekend, there were two sources of information - both recently received - that helped shape this. The first of these is the book Never Gymless by Ross Enamait; the second is an approach to the kettlebell SSST on the Dragon Door forums that Rif pointed to. With those two forming a solid foundation, and a few years' experience on my own response to various types of chin-ups, the following routine was born :

Week A :

Mon
Weighted chin-ups and pull-ups
Various grip widths, alternating sets between chin-ups and pull-ups
Moderate weight
Several low-rep (3-5) sets
Gradually increase number of sets over coming months
Gradually shorten length of rest breaks between sets

Wed
Bodyweight chin-ups and pull-ups
Various grip widths, alternating sets between chin-ups and pull-ups
A few high-rep (10+) sets
Light lat work (usually bent rows) between sets

Fri
Weighted chin-ups and pull-ups
Various grip widths, alternating sets between chin-ups and pull-ups
Moderate weight
Several low-rep (3-5) sets

Week B :

Tue
One-armed chin-up progressions

Thu
Bodyweight chin-ups and pull-ups
Various grip widths, alternating sets between chin-ups and pull-ups
A few high-rep (10+) sets
Light lat work (usually bent rows) between sets

Sat
One-armed chin-up progressions

Notes

The other days are for other aspects of training - only the chin-up training is listed here.

The one-armed chin-up progressions could easily take up their own article. Briefly, the two main techniques I'm using here are :

Assisted : there are many ways in which to do this, but the general idea is that one side of your body is doing most of the work, while the other side provides balance and just enough assistance to get your chin over the bar. My favoured technique is to place one hand on the bar, and the other on a rope hanging from it (as pictured). As the bar hand (and that side of the body in general) becomes stronger, the other hand holds the rope further and further down - eventually not using it at all.

Negatives : as with the standard two-handed chin-up, negatives simply involve using any means available to get your head over the bar (a chair, or two hands) and lowering yourself under control using one hand only. As strength increases over time, so will the controlled range.

Although I began my quest for the one-armed chin-up a while ago, a recent shoulder injury caused me to rethink my approach. Here's a look at the new-and-improved routine.

As I mentioned on the weekend, there were two sources of information - both recently received - that helped shape this. The first of these is the book Never Gymless by Ross Enamait; the second is an approach to the kettlebell SSST on the Dragon Door forums that Rif pointed to. With those two forming a solid foundation, and a few years' experience on my own response to various types of chin-ups, the following routine was born :

Week A :

Mon
Weighted chin-ups and pull-ups
Various grip widths, alternating sets between chin-ups and pull-ups
Moderate weight
Several low-rep (3-5) sets
Gradually increase number of sets over coming months
Gradually shorten length of rest breaks between sets

Wed
Bodyweight chin-ups and pull-ups
Various grip widths, alternating sets between chin-ups and pull-ups
A few high-rep (10+) sets
Light lat work (usually bent rows) between sets

Fri
Weighted chin-ups and pull-ups
Various grip widths, alternating sets between chin-ups and pull-ups
Moderate weight
Several low-rep (3-5) sets

Week B :

Tue
One-armed chin-up progressions

Thu
Bodyweight chin-ups and pull-ups
Various grip widths, alternating sets between chin-ups and pull-ups
A few high-rep (10+) sets
Light lat work (usually bent rows) between sets

Sat
One-armed chin-up progressions

Notes

The other days are for other aspects of training - only the chin-up training is listed here.

The one-armed chin-up progressions could easily take up their own article. Briefly, the two main techniques I'm using here are :

Assisted : there are many ways in which to do this, but the general idea is that one side of your body is doing most of the work, while the other side provides balance and just enough assistance to get your chin over the bar. My favoured technique is to place one hand on the bar, and the other on a rope hanging from it (as pictured). As the bar hand (and that side of the body in general) becomes stronger, the other hand holds the rope further and further down - eventually not using it at all.

Negatives : as with the standard two-handed chin-up, negatives simply involve using any means available to get your head over the bar (a chair, or two hands) and lowering yourself under control using one hand only. As strength increases over time, so will the controlled range.

The Training Triathlon blog takes a look at kettlebell training for the triathlete. No doubt this will become a much more common pairing over the next few years.

The Training Triathlon blog takes a look at kettlebell training for the triathlete. No doubt this will become a much more common pairing over the next few years.

For those that like to make their own gym gear (and I definitely include myself in that group), Fightraining points to an interesting thread on the Crossfit forums. The topic of discussion this time - attaching a climbing rope to a rack. Very interesting.

Anvil or Hammer and the Art of Strength are holding a joint kettlebell painting contest. This is perfectly timed, as the only thing holding me back from adding a bit of colour to my own bell is the current weather (it's been raining for a few days now, and after 7 years of drought conditions that's great).

If you're new to the realm of kettlebell painting, don't panic - it's a fairly simple process. Just treat the bells the same as any heavy outdoor metallic objects. And avoid painting the handles.

For more information on the contest itself, head over to Anvil or Hammer. Should be fun.

As for the painting, the following articles may come in handy :

How to spraypaint a kettlebell
Paul Makepeace

Finish Facts and Recommended Maintenance
Iron Horse Kettlebells

Anvil or Hammer and the Art of Strength are holding a joint kettlebell painting contest. This is perfectly timed, as the only thing holding me back from adding a bit of colour to my own bell is the current weather (it's been raining for a few days now, and after 7 years of drought conditions that's great).

If you're new to the realm of kettlebell painting, don't panic - it's a fairly simple process. Just treat the bells the same as any heavy outdoor metallic objects. And avoid painting the handles.

For more information on the contest itself, head over to Anvil or Hammer. Should be fun.

As for the painting, the following articles may come in handy :

How to spraypaint a kettlebell
Paul Makepeace

Finish Facts and Recommended Maintenance
Iron Horse Kettlebells

Take a wander over to Pro Training - the site of Personal Trainer, martial artist and all-around lover of fitness Heather Gibbons.

Take a wander over to Pro Training - the site of Personal Trainer, martial artist and all-around lover of fitness Heather Gibbons.