Train Your Weakness

Functional Fitness, Functional Training
Coach
Brent Fikowski

Features
3 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Session 1

Read Intro

A

Hello! This pull-up program is 3 times a week, for 6 weeks. The program is designed to develop the strength you need to do strict pull-ups! Day one will use the max-effort method. Max-effort works by using a maximum load or stress to stimulate the nervous system to recruit all of your muscle fibers and create the most forceful contraction possible. Next is the repetition-effort method which works two ways. Like the max-effort method, the repetition effort method works to recruit muscle fibers. By lifting to near failure we exhaust all of the primary muscle fibers and recruit all remaining fibers. The other way the repetition-method works is through metabolic stress. Metabolic stress is an accumulation of byproducts from energy production, like the smoke that comes out of a car’s exhaust. This accumulation of byproducts is recognized by the body, and hypertrophy (building new muscle) is signaled. Finally, we will use special exercises to make sure that all of the contributing muscles required for pull-ups are as strong as they can be. The primary muscles involved in a pull-up are the lats and biceps. However, the triceps, pecs, rotator cuffs, delts, and a whole list of other muscles are used. We’ll do an assortment of special exercises that make sure all of these muscles get worked and this will make for strong healthy bodies that are capable and resilient. This program will also leverage the idea of ‘greasing the groove’, which means doing pull-ups every day you train. These pull-ups won’t necessarily be stressful or make physiological adaptations. Instead, this will be a neurological practice of getting better at pull-ups. Greasing the groove isn’t about building strength, but training a pattern. Compare your first pull-up to playing the piano. Going from a dead hang to chin over the bar is a symphony of synergist activity between agonists, antagonists, prime movers, and stabilizers. Everything down to the way you breathe will impact your ability to do a pull-up and greasing the groove will make sure you are technically capable of performing the pull-up. Here's the equipment you will need for this program: - Pull-up bar - Plyo box - Set of resistance bands - Rings with adjustable straps - Barbell (Dumbbells can be substituted) Don't have these items/don't know what to buy? These links below may help. Order them now/find them in stores: Resistance Bands: https://amzn.to/35XlmFJ If you have any questions about this program or want video review help, email: support@trainyourweakness.com All billing issues to support@trainheroic.com Let's go! -TYW Team

Warm Up (5min)

B

10 up and down dogs 10 alternating chest stretch 10 alternating child's pose lat stretch No rest + 2 sets: 5 very easy strict pull-ups Rest 30 seconds between sets

C

Pull-Ups: Max Load Strict Pull Up

1 x 1 @ MAX lb

D

Pull-Ups: Barbell Row

4 x 8

Control (5min)

E

3 sets: 10 cat and cow stretches 30 seconds hollow hold or hollow rock (choose 1 of the 3 levels below) No rest Level 1 hollow hold - hollow tuck: Laying on your back, start by tucking your knees to your chest and bringing heels to your butt. Keep your knees to your chest, lift your upper back off the floor and imagine bringing your chest to meet your knees as you reach your arms past your legs. Level 2 hollow hold: Start in the Hollow Tuck position. Keep squeezing knees to chest and curl shoulders off the ground. Raise arms overhead as if to dive into a pool. Raising arms overhead will cause you to want to relax your shoulders to the floor. Stay strong and curl whole upper back off the floor. Level 3 hollow hold / hollow rock: You can start extending one or both legs and begin to rock back and forth. Only your lower back should be in contact with the floor. If lower back lifts off the floor then return to level 1 or level 2.

Tuesday
Week 1 Session 2

Warm-up (5min)

A

2 Rounds: 10 up and down dogs 30 seconds active hang from pull-up bar No rest + 2 sets: 5 very easy assisted strict pull-ups Rest 30 seconds between sets

Specific 1 (8min)

B

3 sets: 5 assisted strict pull-ups* *Use a difficulty that feels like you could do 6-7 reps in each set Rest 60 seconds between sets

Strength (5min)

C

5 sets: 30 seconds hollow hold - Level 1, 2, or 3 30 seconds rest Repeat Level 1 hollow hold - hollow tuck: Laying on your back, start by tucking your knees to your chest and bringing heels to your butt. Keep your knees to your chest, lift your upper back off the floor and imagine bringing your chest to meet your knees as you reach your arms past your legs. Level 2 hollow hold: Start in the Hollow Tuck position. Keep squeezing knees to chest and curl shoulders off the ground. Raise arms overhead as if to dive into a pool. Raising arms overhead will cause you to want to relax your shoulders to the floor. Stay strong and curl whole upper back off the floor. Level 3 hollow hold / hollow rock: You can start extending one or both legs and begin to rock back and forth. Only your lower back should be in contact with the floor. If lower back lifts off the floor then return to level 1 or level 2

Control (5 min)

D

3 sets: 30 seconds superman hold 30 seconds child's pose No rest

Thursday
Week 1 Session 3

Warm-up (5min)

A

1 round: 10 backwards shoulder shrugs 10 forwards shoulder shrugs 10 forwards/backward arm-swings 10 forward arm circles 10 backward arm circles 20 alternating German arm-swings + 2 sets: 5 very easy assisted strict pull-ups Rest 30 seconds between sets Coach's Note: Today, focus on full range of motion during your warm-up pull-ups. Really allow yourself to relax into the hang then pull your chin all the way over the bar. Use a level of assistance that makes them easy, we should be using a difficulty that feels like a 10-12 rep max.

B

Pull-ups: Pause Dumbbell Row - 3 Second Descent

4 x 6

C

Pull-ups: Seated Band Lat Pull Downs

3 x 15

D

Pull-ups: Supinated Grip Dumbbell Bicep Curls

3 x 15

E

Pull-Ups: Banded Tricep Extensions

3 x 15

F

Pull-Ups: Farmers Hold

3 x 60

Improve Your Pull-Ups