SHIFT Programming
6 Week Program aimed at people with 0-1 Strict Pull Ups and are looking to get stronger.
Content
- Split into three blocks each focusing on building you towards quality strict pull ups in a logical and progressive nature.
- Specific warm ups for each session.
- Progressive weeks to make sure you are continuing to challenge your progression.
- Coaches notes are added so you can really understand the goals of the sessions.
Features3 sessions per week
Must use App app to view and log training
Program Training
Scap Flow 1.
A
Follow along with this warm up flow and get ready for some upper body strength work.
Base Line Test
B
Test your max set of pull up. *The rep should start with the arms straight and finish with the chin over the bar. *You do not have to get over the bar, just make a note on the height of the rep. Test you max bar hang time *Use a double over hand grip. *Hang for as long as you can and make a note of the time. This is not a pass or fail test. The aim is to give you a base line to work from. The retest at the end of the program will also give you an idea of how you have progressed.
Static Holds
C
Option 1. Chin Over Bar Hold 5 Sets of 5-15s *Rest 60-120s between sets. *If you are unable to hold with your chin above the bar for 5s go for option 2. ----------------------------------------- Option 2. Toe Spotted low bar hold. 5 sets of 10-15s *This can be done with a barbell set up in a rack at chest height. *Aim to use the legs as little as possible.
Accessory 1
D
3-5 Sets of 15-20 Reps PVC Banded Pull Down OR Lat Pull Down machine *Rest 60-90s between sets. *The aim of this element is to create increased exposure to the vertical pulling pattern. *The band tension/ weight should be moderate to allow you to focus on controlling the full range of motion. *Each rep should have the chin pass over the top of the bar and show control on all the way down to straight arms at the bottom.
Accessory 2
E
2-5 Rounds 30s Max Rep DB Bicep Curls (slow and controlled tempo) 15s rest 30s Tall Plank Hold 15s Rest
Scap Flow 1
A
Follow along with this warm up flow and get ready for some upper body strength work.
B
Active Hang
C
Banded Low Row
Circuit
D
3 Rounds 12 reps each side Landmine Press 12 Plate Reverse Flys *We will be incorporating some upper body pressing variations in this programme to encourage overall shoulder health and stability. *The aim for the Landmine Press is for smooth reps and a long reaech in the top position.
Scap Flow
A
Follow along with the flow. Add an extra round of this flow if you feel a little sore from the last two days.
B
Inverted Row to Half Hang.
C
Hammer Curl
5 x 10
D
Side Plank
Mobility
E
This element will focus on various loaded stretches so we can strengthen the ranges we are trying to increase. Plate Pullover 3 Rounds 5 slow reps with a 30s hold on the last rep.
