Mindful S8C

Coach
Callum Keen

This is a 18 week program to teach you the fundamentals of a strict muscle up by 24 hour strict muscle up record holder using block periodisation to form 1 x 6 and  4 x 3 week blocks working through: 

1. Preparatory strength 

2. Specific preparation 

3. Skill development

4. Specific strength

5. Application 

Expected outcomes:

- Increased weighted pull up

- Understand the phases of a muscle up and what you as an individual need to prioritise

- Strict bar or ring muscle up. 

- Increased size and strength in muscles supporting the muscle up such as lats, teres and triceps.

It is suggested before purchasing this program that you can do at least 10 strict pull ups,  strict 10 dips and are a patient and dedicated practitioner.  

Features
2 sessions per week
Must use App app to view and log training
Program Training
$91
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Features
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Programming 2 days per week
The tools you need to learn to muscle up.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Allowing you to effectively track and monitor your training
Equipment
Recommended
1. Bar or Gymnastics rings2. Resistance bands3. Weight belt & weights to attach4. Optional cable machine // can be subbed for resistance bands.5. Dumbbells or Kettlebells6. Box or chair
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Sample Week
Week 1 of 18-week program
Sunday
Muscle up w1s1

Prep

A

Muscle up warm up 1

Perform 2-3 sets with short rests in between. Focus on full range of motion and muscle activation without inducing fatigue. 1. Band 4 way prep - 20 reps each 2. Hollow hold - 3 reps of 5-10 sec 3. Row variation (band, db or ring) - 15 reps 4. Tricep extension (band, db) - 15 reps

B

Weighted Pull Ups

5 x 5

C

Dips

4 x 10

D

Straight Arm Pulldown

5 x 15

Sunday
Block 1 - Overview

Circuit

A

Block 1 - Overview

Wednesday
Muscle up w1s2

Prep

A

Muscle up warm up 1

Perform 2-3 sets with short rests in between. Focus on full range of motion and muscle activation without inducing fatigue. 1. Band 4 way prep - 20 reps each 2. Hollow hold - 3 reps of 5-10 sec 3. Row variation (band, db or ring) - 15 reps 4. Tricep extension (band, db) - 15 reps

B

Weighted Pull Ups

3 x 5

C

Dips

3 x 10

D

Overhead tricep extension

5 x 15

Coach
More from Mindful S8C
coach-avatar Callum Keen

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The process to a muscle is simple

You just need to know how! Stay disciplined by trusting the process laid out here and make the thought an action

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FAQs
Can I do it on bar or Rings
Yes, either is fine. I suggest you stick to one until you get it nailed down
Does it have to be strict?
My philosophy is to teach people to perform a strict muscle up prior to kipping. Once strict is achieved for almost all kipping is a walk in the park. From my perspective the strength, discipline and resilience built from learning to do it strict makes it more than worth it
Will it take my 15 weeks?
Some will take less, some more. In the program you learn how to use step by step muscle up landmarks to direct where to focus your training specific to a muscle up. For example if you cannot add 40% of your bodyweight to a weighted pull up, that's where you'll start
Can I do it alongside other training?
Yes, that's how it is designed. It will however be taxing for the upper body so you want to come to each session fresh so I would limit extra upper body training in your programming.
Muscle up program
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