Tutorial

Practical. Movement. Training.

Playlist video : 35

How to Pullup - Assistance Work.

How to Pullup #35 - Assistance Work Parkour Tutorial. [110]

tutorial

Video Details

Assistance work is a crucial component of any fitness routine, especially if you're looking to enhance your strength and performance in specific exercises like pull-ups. It’s not just about building muscle in isolation, but rather about improving functional strength that translates into real-world activities, such as parkour movements. By incorporating assistance exercises, you can develop other muscle groups, increase your overall strength, and prevent training monotony, making your workouts more enjoyable and effective.

To get started with assistance work, think about exercises that complement your main training goals. For instance, if pull-ups are your focus, swinging on bars can help build grip strength and acclimate your body to hanging movements. Climb-ups and variations like rope climbs or koala climbs target similar muscle groups and improve your functional strength. Bouldering and sled pulls are great additions too, as they engage your entire body and add variety to your workouts. Remember, the key is to supplement your strength training without replacing it; assistance work should enhance your primary goals, not become the sole focus of your sessions.

Ultimately, the main takeaway is that assistance work can significantly elevate your training experience and results. It's essential not only to train hard but also to rest effectively, allowing your body to recover and grow stronger. Don’t overlook the role of rest in your routine; without it, your body may struggle to perform at its best. Balancing strength training with well-chosen assistance exercises and adequate recovery will help you reach your fitness goals while keeping your sessions fresh and engaging.

Incorporate assistance exercises like swinging, climbing, and sled pulls to enhance your strength training.
Keep your main focus on specific exercises like pull-ups but use assistance work to target complementary muscle groups.
Prioritize rest and recovery to support your training efforts and prevent burnout.

Note: This video summary is generated by AI from the video transcript and may not always be accurate.

Transcript

																									
														0.06
														with this video we are going to be
													
																									
														1.949
														talking about some assistance work and
													
																									
														4.2
														what that means and what it is so the
													
																									
														7.589
														idea with assistance work is it has a
													
																									
														10.29
														few different reasons why we put this in
													
																									
														12.99
														a few different things of what it can be
													
																									
														16.13
														to be more specific is the goal so
													
																									
														20.13
														potentially you're doing pull-ups and
													
																									
														23.039
														trying to get stronger not for the sake
													
																									
														26.039
														of just getting stronger with a pull-up
													
																									
														28.41
														but for a functional reason you might be
													
																									
														32.099
														wanting to do some swinging on the bars
													
																									
														35.37
														so what we call a Shay's in parkour you
													
																									
														38.85
														want to be struggling with that so
													
																									
														40.86
														you're putting in strength work there
													
																									
														43.05
														for some assistance work you can do is
													
																									
														45.57
														some swinging on the bars getting used
													
																									
														48.12
														to swinging around on the bar that will
													
																									
														50.64
														also assist with the pulling also the
													
																									
														54.329
														assistance work is therefore developing
													
																									
														57.59
														wider range of other muscle groups that
													
																									
														60.96
														is going to help you do the pull-up so
													
																									
														64.17
														for instance if you were going to do
													
																									
														67.02
														some other types of pulling that is
													
																									
														70.14
														going to help you assist whether it's in
													
																									
														72.51
														a different range of motion or whether
													
																									
														74.88
														it's using different groups you might be
													
																									
														76.77
														using your traps more or it might be
													
																									
														79.32
														pulling in a different plane of motion
													
																									
														81.439
														it's still going to help with the
													
																									
														84.03
														strength work when you come to doing
													
																									
														86.28
														your pull-ups
													
																									
														87.24
														so the other thing you can use
													
																									
														88.829
														assistance work for is by is to add more
													
																									
														91.92
														stress upon the system onto your body so
													
																									
														95.31
														the training session might be that
													
																									
														98.189
														you're going to do your strength work
													
																									
														99.6
														first and you're going to try to do your
													
																									
														102.299
														5 sets of 5 or 3 sets of 5 or whatever
													
																									
														104.52
														you're going to do but following that
													
																									
														106.29
														you are then going to do some more
													
																									
														108.149
														assistance work for pulling and that way
													
																									
														111.659
														the combined amount of stress from all
													
																									
														115.079
														the exercises is the amount that you're
													
																									
														117.93
														going to use for getting stronger and by
													
																									
														121.2
														checking it and understanding how much
													
																									
														123.329
														stress there is you can up the amount
													
																									
														125.79
														that you do each training session and
													
																									
														128.03
														simply the other last one for assistance
													
																									
														130.89
														work is for variation
													
																									
														133.44
														and essentially not becoming monotonous
													
																									
														135.78
														in your training so just doing pull-ups
													
																									
														139.65
														and if that's your strength goal and
													
																									
														142.23
														just doing that type of training it can
													
																									
														144.06
														get boring so adding in other assistance
													
																									
														146.97
														work that is different and fun that is
													
																									
														150.21
														going to help alleviate the boredom of
													
																									
														152.55
														doing the pull-ups which means that you
													
																									
														154.35
														can do it more for longer so as I've
													
																									
														157.23
														said a few of the different things that
													
																									
														159.57
														you can do for your assistance work is
													
																									
														162.14
														swinging on the bars so just getting
													
																									
														164.67
														used to hanging on bars monkey bars in
													
																									
														166.92
														parks you can use or SCAF if you've got
													
																									
														170.01
														access to it swinging around and getting
													
																									
														172.86
														used to slashes and different movement
													
																									
														175.32
														techniques on hanging on the bar that is
													
																									
														177.63
														really gonna hold you in good stead for
													
																									
														179.88
														the pulling because you're gonna be used
													
																									
														182.04
														to hanging on and holding your body
													
																									
														184.14
														weight so that dead hanging position
													
																									
														185.64
														you're gonna be super happy with and it
													
																									
														188.46
														means that you got your shoulder and
													
																									
														190.14
														your body and your entire body is gonna
													
																									
														192.18
														be moving around in lots of different
													
																									
														194.31
														ranges of motion and accumulatively
													
																									
														196.86
														this is really going to help so another
													
																									
														199.38
														assistance exercise is climb ups this is
													
																									
														202.41
														a little bit more restraint based thing
													
																									
														204.15
														as well and if you don't know what it is
													
																									
														206.13
														the idea is a climb up allows you to get
													
																									
														209.28
														up on top of a wall or a block we have
													
																									
														212.28
														specific techniques for it and we're not
													
																									
														214.05
														going to go into it in this series there
													
																									
														216.3
														will be another series on climb ups but
													
																									
														219.18
														for now if you know what it is and you
													
																									
														221.31
														know how to do it climb actually is are
													
																									
														223.14
														also a great way of assisting your
													
																									
														225.959
														normal training strength training adding
													
																									
														229.08
														onto the assistance work we can also
													
																									
														231.6
														throw in there normal climbing
													
																									
														234.239
														bouldering bill during any type of
													
																									
														237.57
														climbing work that you do that is really
													
																									
														239.94
														gonna help with grip work forearm work
													
																									
														242.73
														leg work whole body stuff this is again
													
																									
														246.42
														going to very very much benefit you on
													
																									
														249.36
														your upper body pulling so three more
													
																									
														252.03
														types that we're going to add in here
													
																									
														253.739
														that can be good for assistance work
													
																									
														255.54
														number one is rope climbs if you've got
													
																									
														258.75
														access to a rope big stick rope climbing
													
																									
														261.69
														up the rope again is good for the
													
																									
														264.57
														pulling action koala
													
																									
														267.33
														times which is similar to a rope climb
													
																									
														269.61
														but instead of using a rope you're
													
																									
														271.74
														actually using a bar or a pole and the
													
																									
														275.34
														idea is that you are going to be
													
																									
														277.199
														climbing up the bar in a specific
													
																									
														279.75
														position moving up and down lastly if
													
																									
														283.919
														you have access to a gym or a strongman
													
																									
														286.68
														gym you can use sleds and sled pulling
													
																									
														290.28
														or rote sled pulling anyway where you're
													
																									
														293.699
														pulling on weight and doing the full
													
																									
														296.969
														range of motion lat pulse this again is
													
																									
														300.27
														going to be great for assistance work
													
																									
														302.49
														now the one note I will put in here at
													
																									
														305.58
														the end is the fact that assistance work
													
																									
														308.37
														should not replace any of the programmed
													
																									
														312.419
														training of strength work ok so it is to
													
																									
														316.05
														supplement in ranges of motion and
													
																									
														319.349
														different muscle groups but you don't
													
																									
														321.659
														want to change the strength training
													
																									
														323.49
														program if you want to just focus on
													
																									
														326.55
														getting stronger so the assistance work
													
																									
														329.279
														can be a great way of adding in a little
													
																									
														331.65
														bit more training to add to the stress
													
																									
														334.229
														of your body on those training days
													
																									
														336.75
														don't forget to rest though don't forget
													
																									
														340.05
														that it's not about how you train is
													
																									
														343.289
														about how you rest as well the rest part
													
																									
														347.069
														is the essential section for you to get
													
																									
														350.43
														stronger if you're not resting your body
													
																									
														353.25
														will not be able to get stronger and the
													
																									
														356.55
														fatigue will start seeping in and over a
													
																									
														359.909
														course of weeks maybe months you will
													
																									
														362.639
														start to get that fatigue mounting up on
													
																									
														365.279
														each other and eventually you'll burn
													
																									
														367.529
														out you really need to rest but during
													
																									
														371.37
														your training sessions you can do your
													
																									
														373.44
														strength training and you could do some
													
																									
														375.3
														assistance work if you want to
													
																									
														384.22
														you

Subtitles (SRT)

1
00:00:00,000 --> 00:00:04,000
with this video we are going to be

2
00:00:01,000 --> 00:00:06,000
talking about some assistance work and

3
00:00:04,000 --> 00:00:10,000
what that means and what it is so the

4
00:00:07,000 --> 00:00:12,000
idea with assistance work is it has a

5
00:00:10,000 --> 00:00:15,000
few different reasons why we put this in

6
00:00:12,000 --> 00:00:19,000
a few different things of what it can be

7
00:00:16,000 --> 00:00:22,000
to be more specific is the goal so

8
00:00:20,000 --> 00:00:25,000
potentially you're doing pull-ups and

9
00:00:23,000 --> 00:00:28,000
trying to get stronger not for the sake

10
00:00:26,000 --> 00:00:32,000
of just getting stronger with a pull-up

11
00:00:28,000 --> 00:00:34,000
but for a functional reason you might be

12
00:00:32,000 --> 00:00:38,000
wanting to do some swinging on the bars

13
00:00:35,000 --> 00:00:40,000
so what we call a Shay's in parkour you

14
00:00:38,000 --> 00:00:42,000
want to be struggling with that so

15
00:00:40,000 --> 00:00:44,000
you're putting in strength work there

16
00:00:43,000 --> 00:00:48,000
for some assistance work you can do is

17
00:00:45,000 --> 00:00:50,000
some swinging on the bars getting used

18
00:00:48,000 --> 00:00:54,000
to swinging around on the bar that will

19
00:00:50,000 --> 00:00:56,000
also assist with the pulling also the

20
00:00:54,000 --> 00:01:00,000
assistance work is therefore developing

21
00:00:57,000 --> 00:01:03,000
wider range of other muscle groups that

22
00:00:60,000 --> 00:01:06,000
is going to help you do the pull-up so

23
00:00:64,000 --> 00:01:09,000
for instance if you were going to do

24
00:00:67,000 --> 00:01:12,000
some other types of pulling that is

25
00:00:70,000 --> 00:01:14,000
going to help you assist whether it's in

26
00:00:72,000 --> 00:01:16,000
a different range of motion or whether

27
00:00:74,000 --> 00:01:18,000
it's using different groups you might be

28
00:00:76,000 --> 00:01:20,000
using your traps more or it might be

29
00:00:79,000 --> 00:01:23,000
pulling in a different plane of motion

30
00:00:81,000 --> 00:01:25,000
it's still going to help with the

31
00:00:84,000 --> 00:01:27,000
strength work when you come to doing

32
00:00:86,000 --> 00:01:28,000
your pull-ups

33
00:00:87,000 --> 00:01:31,000
so the other thing you can use

34
00:00:88,000 --> 00:01:34,000
assistance work for is by is to add more

35
00:00:91,000 --> 00:01:37,000
stress upon the system onto your body so

36
00:00:95,000 --> 00:01:39,000
the training session might be that

37
00:00:98,000 --> 00:01:42,000
you're going to do your strength work

38
00:00:99,000 --> 00:01:43,000
first and you're going to try to do your

39
00:00:102,000 --> 00:01:45,000
5 sets of 5 or 3 sets of 5 or whatever

40
00:00:104,000 --> 00:01:47,000
you're going to do but following that

41
00:00:106,000 --> 00:01:51,000
you are then going to do some more

42
00:00:108,000 --> 00:01:54,000
assistance work for pulling and that way

43
00:00:111,000 --> 00:01:57,000
the combined amount of stress from all

44
00:00:115,000 --> 00:01:61,000
the exercises is the amount that you're

45
00:00:117,000 --> 00:01:62,000
going to use for getting stronger and by

46
00:00:121,000 --> 00:01:65,000
checking it and understanding how much

47
00:00:123,000 --> 00:01:67,000
stress there is you can up the amount

48
00:00:125,000 --> 00:01:70,000
that you do each training session and

49
00:00:128,000 --> 00:01:73,000
simply the other last one for assistance

50
00:00:130,000 --> 00:01:74,000
work is for variation

51
00:00:133,000 --> 00:01:79,000
and essentially not becoming monotonous

52
00:00:135,000 --> 00:01:81,000
in your training so just doing pull-ups

53
00:00:139,000 --> 00:01:83,000
and if that's your strength goal and

54
00:00:142,000 --> 00:01:86,000
just doing that type of training it can

55
00:00:144,000 --> 00:01:90,000
get boring so adding in other assistance

56
00:00:146,000 --> 00:01:91,000
work that is different and fun that is

57
00:00:150,000 --> 00:01:94,000
going to help alleviate the boredom of

58
00:00:152,000 --> 00:01:96,000
doing the pull-ups which means that you

59
00:00:154,000 --> 00:01:99,000
can do it more for longer so as I've

60
00:00:157,000 --> 00:01:101,000
said a few of the different things that

61
00:00:159,000 --> 00:01:104,000
you can do for your assistance work is

62
00:00:162,000 --> 00:01:106,000
swinging on the bars so just getting

63
00:00:164,000 --> 00:01:109,000
used to hanging on bars monkey bars in

64
00:00:166,000 --> 00:01:111,000
parks you can use or SCAF if you've got

65
00:00:170,000 --> 00:01:115,000
access to it swinging around and getting

66
00:00:172,000 --> 00:01:116,000
used to slashes and different movement

67
00:00:175,000 --> 00:01:119,000
techniques on hanging on the bar that is

68
00:00:177,000 --> 00:01:121,000
really gonna hold you in good stead for

69
00:00:179,000 --> 00:01:123,000
the pulling because you're gonna be used

70
00:00:182,000 --> 00:01:125,000
to hanging on and holding your body

71
00:00:184,000 --> 00:01:128,000
weight so that dead hanging position

72
00:00:185,000 --> 00:01:129,000
you're gonna be super happy with and it

73
00:00:188,000 --> 00:01:131,000
means that you got your shoulder and

74
00:00:190,000 --> 00:01:134,000
your body and your entire body is gonna

75
00:00:192,000 --> 00:01:136,000
be moving around in lots of different

76
00:00:194,000 --> 00:01:139,000
ranges of motion and accumulatively

77
00:00:196,000 --> 00:01:141,000
this is really going to help so another

78
00:00:199,000 --> 00:01:143,000
assistance exercise is climb ups this is

79
00:00:202,000 --> 00:01:145,000
a little bit more restraint based thing

80
00:00:204,000 --> 00:01:149,000
as well and if you don't know what it is

81
00:00:206,000 --> 00:01:152,000
the idea is a climb up allows you to get

82
00:00:209,000 --> 00:01:153,000
up on top of a wall or a block we have

83
00:00:212,000 --> 00:01:156,000
specific techniques for it and we're not

84
00:00:214,000 --> 00:01:159,000
going to go into it in this series there

85
00:00:216,000 --> 00:01:161,000
will be another series on climb ups but

86
00:00:219,000 --> 00:01:162,000
for now if you know what it is and you

87
00:00:221,000 --> 00:01:165,000
know how to do it climb actually is are

88
00:00:223,000 --> 00:01:168,000
also a great way of assisting your

89
00:00:225,000 --> 00:01:170,000
normal training strength training adding

90
00:00:229,000 --> 00:01:174,000
onto the assistance work we can also

91
00:00:231,000 --> 00:01:176,000
throw in there normal climbing

92
00:00:234,000 --> 00:01:179,000
bouldering bill during any type of

93
00:00:237,000 --> 00:01:182,000
climbing work that you do that is really

94
00:00:239,000 --> 00:01:185,000
gonna help with grip work forearm work

95
00:00:242,000 --> 00:01:188,000
leg work whole body stuff this is again

96
00:00:246,000 --> 00:01:191,000
going to very very much benefit you on

97
00:00:249,000 --> 00:01:193,000
your upper body pulling so three more

98
00:00:252,000 --> 00:01:195,000
types that we're going to add in here

99
00:00:253,000 --> 00:01:198,000
that can be good for assistance work

100
00:00:255,000 --> 00:01:201,000
number one is rope climbs if you've got

101
00:00:258,000 --> 00:01:203,000
access to a rope big stick rope climbing

102
00:00:261,000 --> 00:01:206,000
up the rope again is good for the

103
00:00:264,000 --> 00:01:209,000
pulling action koala

104
00:00:267,000 --> 00:01:211,000
times which is similar to a rope climb

105
00:00:269,000 --> 00:01:214,000
but instead of using a rope you're

106
00:00:271,000 --> 00:01:216,000
actually using a bar or a pole and the

107
00:00:275,000 --> 00:01:219,000
idea is that you are going to be

108
00:00:277,000 --> 00:01:223,000
climbing up the bar in a specific

109
00:00:279,000 --> 00:01:225,000
position moving up and down lastly if

110
00:00:283,000 --> 00:01:229,000
you have access to a gym or a strongman

111
00:00:286,000 --> 00:01:233,000
gym you can use sleds and sled pulling

112
00:00:290,000 --> 00:01:236,000
or rote sled pulling anyway where you're

113
00:00:293,000 --> 00:01:239,000
pulling on weight and doing the full

114
00:00:296,000 --> 00:01:241,000
range of motion lat pulse this again is

115
00:00:300,000 --> 00:01:245,000
going to be great for assistance work

116
00:00:302,000 --> 00:01:247,000
now the one note I will put in here at

117
00:00:305,000 --> 00:01:251,000
the end is the fact that assistance work

118
00:00:308,000 --> 00:01:255,000
should not replace any of the programmed

119
00:00:312,000 --> 00:01:258,000
training of strength work ok so it is to

120
00:00:316,000 --> 00:01:261,000
supplement in ranges of motion and

121
00:00:319,000 --> 00:01:263,000
different muscle groups but you don't

122
00:00:321,000 --> 00:01:265,000
want to change the strength training

123
00:00:323,000 --> 00:01:268,000
program if you want to just focus on

124
00:00:326,000 --> 00:01:271,000
getting stronger so the assistance work

125
00:00:329,000 --> 00:01:273,000
can be a great way of adding in a little

126
00:00:331,000 --> 00:01:276,000
bit more training to add to the stress

127
00:00:334,000 --> 00:01:279,000
of your body on those training days

128
00:00:336,000 --> 00:01:282,000
don't forget to rest though don't forget

129
00:00:340,000 --> 00:01:287,000
that it's not about how you train is

130
00:00:343,000 --> 00:01:290,000
about how you rest as well the rest part

131
00:00:347,000 --> 00:01:293,000
is the essential section for you to get

132
00:00:350,000 --> 00:01:296,000
stronger if you're not resting your body

133
00:00:353,000 --> 00:01:299,000
will not be able to get stronger and the

134
00:00:356,000 --> 00:01:302,000
fatigue will start seeping in and over a

135
00:00:359,000 --> 00:01:304,000
course of weeks maybe months you will

136
00:00:362,000 --> 00:01:306,000
start to get that fatigue mounting up on

137
00:00:365,000 --> 00:01:311,000
each other and eventually you'll burn

138
00:00:367,000 --> 00:01:312,000
out you really need to rest but during

139
00:00:371,000 --> 00:01:314,000
your training sessions you can do your

140
00:00:373,000 --> 00:01:318,000
strength training and you could do some

141
00:00:375,000 --> 00:01:318,000
assistance work if you want to

142
00:00:384,000 --> 00:01:326,000
you

Fundamental Tutorials

How to Pullup - Introduction.

How to Pullup - Prerequisites.

How to Pullup - Fundamentals.

How to Pullup - Beginner 1.

How to Pullup - Beginner 2.

How to Pullup - Beginner 3.

How to Pullup - Beginner 4.

How to Pullup - Beginner 5.

How to Pullup - Intermediate 1.

How to Pullup - Intermediate 2.

How to Pullup - Intermediate 3.

How to Pullup - Intermediate 4.

How to Pullup - Advanced 1.

How to Pullup - Advanced 2.

How to Pullup - Advanced 3.

How to Pullup - Programming 1.

How to Pullup - Programming 2.

How to Pullup - Programming 3.

How to Pullup - Programming 4.

How to Pullup - Example 1.

How to Pullup - Example 2.

How to Pullup - Example 3.

How to Pullup - Example 4.

How to Pullup - Example 5.

How to Pullup - Example 6.

How to Pullup - Example 7.

How to Pullup - Basic Biomechanics.

How to Pullup - Coaching Basics.

How to Pullup - Coaching Collab.

How to Pullup - Coaching Reality.

How to Pullup - Common Faults 1.

How to Pullup - Common Faults 2.

How to Pullup - Recovery.

How to Pullup - Myofascial Release.

How to Pullup - Assistance Work.

How to Pullup - Pulling Variations.

How to Pullup - Challenges.

How to Pullup - Wrapup.

Fundamental Lessons

Fundamental Demonstrations

Pressup Wide - Mixed View

Pressup V Diamonds - Mixed View

Pressup V - Mixed View

Pressup Normal - Mixed View

Pressup Paused - Mixed View

Pressup Knuckles - Mixed View

Pressup Hands backwards - Mixed View

Pressup Shoulder touch - Mixed View

Pressup Handstand - Mixed View

Pressup Forearms to Hands - Mixed View

Pressup Single Forearm - Mixed View

Pressup Palms stacked - Mixed View

Pressup Forearms to Fist - Mixed View

Pressup Forearms fist - Mixed View

Pressup Partials - Mixed View

Pressup Slow - Mixed View

Pressup TShirt Slide - Mixed View

Pressup Jumping Hands - Mixed View

Pressup Clapping - Mixed View

Pressup Circles - Mixed View

Pressup 1 Arm - Mixed View

Pressup Alternating - Mixed View

Pressup 3 Limbs - Mixed View

Pressup Creeping - Mixed View

Pressup Diamonds - Mixed View

Pressup Clocks - Mixed View

Pressup Forearms - Mixed View

Pressup 2 Finger - Mixed View

Pressup Diving - Mixed View

Pressup 3 Finger - Mixed View

Pressup 4 Fingers - Mixed View

Pressup Archer - Mixed View

Pressup 5 Fingers - Mixed View

Class Gift Cards

Invest in Movement, Save on Classes