Tutorial

																									

														
0.03
														
in this episode beginner option number
													
																									

														
2.52
														
five we're gonna have a look at some
													
																									

														
4.62
														
pull-up isometrics so the idea with the
													
																									

														
7.71
														
isometric training is that we're going
													
																									

														
10.349
														
to pick a spot down the path of the
													
																									

														
14.219
														
pull-up so you can start at the top
													
																									

														
16.77
														
somewhere in the middle
													
																									

														
18.39
														
down towards the bottom you are then
													
																									

														
21.539
														
gonna try to hold your body in that
													
																									

														
23.82
														
position for a period of time and this
													
																									

														
26.67
														
is what the isometric training is going
													
																									

														
29.07
														
to be so let's start with the isometrics
													
																									

														
31.349
														
and with the very first one we're just
													
																									

														
33.51
														
gonna focus on the bottom dead hang
													
																									

														
36.329
														
position first we're gonna put our hands
													
																									

														
38.399
														
on the bar squeeze nice and tight and
													
																									

														
40.77
														
you're just gonna hang at the bottom and
													
																									

														
44.28
														
you're just gonna hold this position for
													
																									

														
46.05
														
as long as you possibly can so the next
													
																									

														
49.44
														
thing is that you can start at the top
													
																									

														
52.02
														
or work your way down at any position
													
																									

														
54.149
														
and again we're just holding our body in
													
																									

														
57.42
														
that position to get used to having our
													
																									

														
60.21
														
arms in that contracted state and
													
																									

														
62.69
														
spending time there so let's go for the
													
																									

														
65.67
														
middle section and you don't have to
													
																									

														
67.92
														
jump up into it you can use a box or
													
																									

														
70.47
														
some steps and the idea is you're going
													
																									

														
72.51
														
to put yourself in the position that you
													
																									

														
74.61
														
would be at so we're going to squeeze
													
																									

														
76.59
														
squeeze and hold and then you just hold
													
																									

														
80.49
														
this again for as long as you can and
													
																									

														
82.71
														
again let's have a look at the top
													
																									

														
84.54
														
position so again I'm going to use the
													
																									

														
86.34
														
steps I'm going to have a look at being
													
																									

														
88.439
														
at the top here
													
																									

														
93.56
														
and calm down okay there are actually
													
																									

														
96.56
														
two variables that we can change here
													
																									

														
98.72
														
the first one is the position that we
													
																									

														
101.96
														
are going to place ourselves on the path
													
																									

														
104.479
														
for the pull-up that you can start at
													
																									

														
106.88
														
the top or the bottom or go to the
													
																									

														
109.19
														
middle or anywhere in between the second
													
																									

														
112.67
														
variable is the length of time you're
													
																									

														
114.71
														
going to hold that position you can
													
																									

														
117.08
														
start at the top hold that for 10
													
																									

														
119
														
seconds you come down then you go to the
													
																									

														
121.64
														
middle you hold that for 10 seconds you
													
																									

														
123.86
														
come down and you repeat you could do
													
																									

														
126.259
														
that for three points five points
													
																									

														
129.229
														
however many points you want to do for
													
																									

														
131.6
														
as long as you want to do it now this
													
																									

														
134
														
means that again this is very very
													
																									

														
136.28
														
scalable it means that you could
													
																									

														
138.68
														
actually make this exercise very very
													
																									

														
140.87
														
difficult or you can make it easy by
													
																									

														
144.05
														
just starting with the dead hang and
													
																									

														
146.18
														
getting used to hanging off the bar only
													
																									

														
148.93
														
so at the other end of the scale making
													
																									

														
152.06
														
this very difficult
													
																									

														
153.68
														
is quite easy the way we do that is just
													
																									

														
157.489
														
increase the period of time and the
													
																									

														
159.59
														
number of points on the bar so you can
													
																									

														
162.019
														
start at the top you could start for 30
													
																									

														
164
														
seconds you come down 10 percent of the
													
																									

														
166.489
														
way you hold that for another 30 seconds
													
																									

														
168.68
														
you come down 20 percent of the way you
													
																									

														
170.959
														
hold that for another 30 seconds and you
													
																									

														
172.82
														
couldn't prolong this for as long as you
													
																									

														
175.489
														
want or as many points on the bar as you
													
																									

														
178.22
														
want so as you can see this becomes very
													
																									

														
180.44
														
difficult or super easy by just putting
													
																									

														
184.43
														
somebody on the bar and holding the bar
													
																									

														
186.739
														
looking at the positives and negatives
													
																									

														
188.75
														
of this the number one positive of this
													
																									

														
191.299
														
type of training is the fact that you
													
																									

														
193.82
														
can put yourself into the hardest
													
																									

														
196.1
														
positions that are hardest for you
													
																									

														
198.739
														
so if there is any point along the path
													
																									

														
201.41
														
that you find particularly hard what you
													
																									

														
204.68
														
can do is focus just on that one part
													
																									

														
207.98
														
and get into it using the stepladder and
													
																									

														
210.92
														
hold that position and that is going to
													
																									

														
213.14
														
reinforce your muscles to getting used
													
																									

														
215.6
														
to being in that position the second
													
																									

														
217.97
														
great thing is primarily you just really
													
																									

														
220.97
														
need a bar and potentially a wall or a
													
																									

														
223.67
														
box or something to climb up onto to get
													
																									

														
226.31
														
into the
													
																									

														
227.239
														
but really all you need is a bar get up
													
																									

														
230.599
														
and started with this exercise thirdly
													
																									

														
233.23
														
this is superb exercise training for
													
																									

														
237.319
														
endurance and lactic acid tolerance
													
																									

														
240.98
														
training now what that means is you are
													
																									

														
243.799
														
focusing more on the length of time
													
																									

														
247.12
														
being on the bar rather than getting
													
																									

														
250.549
														
used to strength training so there's
													
																									

														
253.04
														
going to be a difference between
													
																									

														
254.18
														
strength training and endurance training
													
																									

														
256.479
														
this is gonna be focused more on
													
																									

														
258.889
														
endurance training so you're trying to
													
																									

														
261.59
														
get used to the amount of time being on
													
																									

														
263.75
														
the bar
													
																									

														
264.55
														
the second thing lactic acid tolerance
													
																									

														
268.099
														
training is when you start doing
													
																									

														
270.53
														
exercise when you start doing this type
													
																									

														
272.57
														
of training a lactic acid is a byproduct
													
																									

														
274.729
														
of your muscles doing the work and
													
																									

														
277.509
														
getting used to the amount of lactic
													
																									

														
280.55
														
acid before you drop is actually a great
													
																									

														
283.19
														
way of training too and then this
													
																									

														
285.139
														
tolerance of learning how to get used to
													
																									

														
287.63
														
the lactic acid in the muscles and
													
																									

														
290
														
before you drop off of the bar is
													
																									

														
292.3
														
awesome especially when it comes to
													
																									

														
294.77
														
parkour let's have a look at some of the
													
																									

														
296.659
														
things that this type of isometric
													
																									

														
298.849
														
training is not so well fitted for the
													
																									

														
302.36
														
first one is essentially you could tell
													
																									

														
305.479
														
that we're not really doing any pulling
													
																									

														
307.789
														
again so the pull is what we really want
													
																									

														
311.33
														
to be focusing on and isometric holds is
													
																									

														
314.479
														
not going to be working that pulling
													
																									

														
317.06
														
chain rather stabilizing chain and we
													
																									

														
321.229
														
want to focus more on that pull we're
													
																									

														
324.08
														
actually not doing so much strength
													
																									

														
326.449
														
training as I mentioned earlier we're
													
																									

														
328.43
														
doing endurance muscular endurance and
													
																									

														
331.4
														
lactic acid tolerance training which are
													
																									

														
334.159
														
different from strength training pure
													
																									

														
337.31
														
strength training is where we are trying
													
																									

														
340.039
														
to increase our tolerance of the stress
													
																									

														
344.27
														
that we are putting on our body and
													
																									

														
345.919
														
we're trying to increase the contraction
													
																									

														
348.949
														
of our muscles now if we're not doing
													
																									

														
351.62
														
the contraction with this type of
													
																									

														
354.11
														
training that we are not going to be
													
																									

														
356.029
														
increasing our strength and we are
													
																									

														
358.52
														
definitely working in gear
													
																									

														
360.529
														
it's based training by just holding our
													
																									

														
363.139
														
body on this position so if you're
													
																									

														
365.659
														
looking to get stronger with the pull-up
													
																									

														
367.909
														
this one is not going to be the most
													
																									

														
371.029
														
beneficial for you
													
																									

														
372.559
														
there is definitely other types of the
													
																									

														
374.959
														
pull-up that we've gone through that is
													
																									

														
376.789
														
gonna be better to getting stronger so
													
																									

														
380.139
														
wrapping up this is a great exercise to
													
																									

														
383.119
														
get started we only need the bar we're
													
																									

														
387.079
														
just working more towards near endurance
													
																									

														
389.809
														
side of things not quite so much the
													
																									

														
392.029
														
strength stuff but it is definitely a
													
																									

														
394.849
														
good way of training and it's something
													
																									

														
397.579
														
that I always throw into my training as
													
																									

														
399.529
														
well to supplement any pulling training
													
																									

														
402.679
														
that I am actually doing
													
																									

														
411.8
														
you
													
																							

1
00:00:00,000 --> 00:00:04,000
in this episode beginner option number

2
00:00:02,000 --> 00:00:07,000
five we're gonna have a look at some

3
00:00:04,000 --> 00:00:09,000
pull-up isometrics so the idea with the

4
00:00:07,000 --> 00:00:13,000
isometric training is that we're going

5
00:00:10,000 --> 00:00:16,000
to pick a spot down the path of the

6
00:00:14,000 --> 00:00:18,000
pull-up so you can start at the top

7
00:00:16,000 --> 00:00:20,000
somewhere in the middle

8
00:00:18,000 --> 00:00:23,000
down towards the bottom you are then

9
00:00:21,000 --> 00:00:26,000
gonna try to hold your body in that

10
00:00:23,000 --> 00:00:28,000
position for a period of time and this

11
00:00:26,000 --> 00:00:30,000
is what the isometric training is going

12
00:00:29,000 --> 00:00:33,000
to be so let's start with the isometrics

13
00:00:31,000 --> 00:00:35,000
and with the very first one we're just

14
00:00:33,000 --> 00:00:37,000
gonna focus on the bottom dead hang

15
00:00:36,000 --> 00:00:40,000
position first we're gonna put our hands

16
00:00:38,000 --> 00:00:43,000
on the bar squeeze nice and tight and

17
00:00:40,000 --> 00:00:45,000
you're just gonna hang at the bottom and

18
00:00:44,000 --> 00:00:49,000
you're just gonna hold this position for

19
00:00:46,000 --> 00:00:51,000
as long as you possibly can so the next

20
00:00:49,000 --> 00:00:53,000
thing is that you can start at the top

21
00:00:52,000 --> 00:00:57,000
or work your way down at any position

22
00:00:54,000 --> 00:01:00,000
and again we're just holding our body in

23
00:00:57,000 --> 00:01:02,000
that position to get used to having our

24
00:00:60,000 --> 00:01:05,000
arms in that contracted state and

25
00:00:62,000 --> 00:01:07,000
spending time there so let's go for the

26
00:00:65,000 --> 00:01:09,000
middle section and you don't have to

27
00:00:67,000 --> 00:01:11,000
jump up into it you can use a box or

28
00:00:70,000 --> 00:01:14,000
some steps and the idea is you're going

29
00:00:72,000 --> 00:01:16,000
to put yourself in the position that you

30
00:00:74,000 --> 00:01:19,000
would be at so we're going to squeeze

31
00:00:76,000 --> 00:01:22,000
squeeze and hold and then you just hold

32
00:00:80,000 --> 00:01:24,000
this again for as long as you can and

33
00:00:82,000 --> 00:01:25,000
again let's have a look at the top

34
00:00:84,000 --> 00:01:27,000
position so again I'm going to use the

35
00:00:86,000 --> 00:01:31,000
steps I'm going to have a look at being

36
00:00:88,000 --> 00:01:31,000
at the top here

37
00:00:93,000 --> 00:01:38,000
and calm down okay there are actually

38
00:00:96,000 --> 00:01:41,000
two variables that we can change here

39
00:00:98,000 --> 00:01:43,000
the first one is the position that we

40
00:00:101,000 --> 00:01:45,000
are going to place ourselves on the path

41
00:00:104,000 --> 00:01:48,000
for the pull-up that you can start at

42
00:00:106,000 --> 00:01:51,000
the top or the bottom or go to the

43
00:00:109,000 --> 00:01:54,000
middle or anywhere in between the second

44
00:00:112,000 --> 00:01:56,000
variable is the length of time you're

45
00:00:114,000 --> 00:01:58,000
going to hold that position you can

46
00:00:117,000 --> 00:01:61,000
start at the top hold that for 10

47
00:00:119,000 --> 00:01:63,000
seconds you come down then you go to the

48
00:00:121,000 --> 00:01:65,000
middle you hold that for 10 seconds you

49
00:00:123,000 --> 00:01:68,000
come down and you repeat you could do

50
00:00:126,000 --> 00:01:71,000
that for three points five points

51
00:00:129,000 --> 00:01:73,000
however many points you want to do for

52
00:00:131,000 --> 00:01:75,000
as long as you want to do it now this

53
00:00:134,000 --> 00:01:78,000
means that again this is very very

54
00:00:136,000 --> 00:01:80,000
scalable it means that you could

55
00:00:138,000 --> 00:01:83,000
actually make this exercise very very

56
00:00:140,000 --> 00:01:85,000
difficult or you can make it easy by

57
00:00:144,000 --> 00:01:88,000
just starting with the dead hang and

58
00:00:146,000 --> 00:01:91,000
getting used to hanging off the bar only

59
00:00:148,000 --> 00:01:92,000
so at the other end of the scale making

60
00:00:152,000 --> 00:01:97,000
this very difficult

61
00:00:153,000 --> 00:01:98,000
is quite easy the way we do that is just

62
00:00:157,000 --> 00:01:101,000
increase the period of time and the

63
00:00:159,000 --> 00:01:103,000
number of points on the bar so you can

64
00:00:162,000 --> 00:01:106,000
start at the top you could start for 30

65
00:00:164,000 --> 00:01:108,000
seconds you come down 10 percent of the

66
00:00:166,000 --> 00:01:110,000
way you hold that for another 30 seconds

67
00:00:168,000 --> 00:01:112,000
you come down 20 percent of the way you

68
00:00:170,000 --> 00:01:114,000
hold that for another 30 seconds and you

69
00:00:172,000 --> 00:01:117,000
couldn't prolong this for as long as you

70
00:00:175,000 --> 00:01:119,000
want or as many points on the bar as you

71
00:00:178,000 --> 00:01:124,000
want so as you can see this becomes very

72
00:00:180,000 --> 00:01:126,000
difficult or super easy by just putting

73
00:00:184,000 --> 00:01:128,000
somebody on the bar and holding the bar

74
00:00:186,000 --> 00:01:130,000
looking at the positives and negatives

75
00:00:188,000 --> 00:01:133,000
of this the number one positive of this

76
00:00:191,000 --> 00:01:135,000
type of training is the fact that you

77
00:00:193,000 --> 00:01:137,000
can put yourself into the hardest

78
00:00:196,000 --> 00:01:141,000
positions that are hardest for you

79
00:00:198,000 --> 00:01:143,000
so if there is any point along the path

80
00:00:201,000 --> 00:01:147,000
that you find particularly hard what you

81
00:00:204,000 --> 00:01:150,000
can do is focus just on that one part

82
00:00:207,000 --> 00:01:152,000
and get into it using the stepladder and

83
00:00:210,000 --> 00:01:154,000
hold that position and that is going to

84
00:00:213,000 --> 00:01:157,000
reinforce your muscles to getting used

85
00:00:215,000 --> 00:01:160,000
to being in that position the second

86
00:00:217,000 --> 00:01:162,000
great thing is primarily you just really

87
00:00:220,000 --> 00:01:165,000
need a bar and potentially a wall or a

88
00:00:223,000 --> 00:01:166,000
box or something to climb up onto to get

89
00:00:226,000 --> 00:01:170,000
into the

90
00:00:227,000 --> 00:01:172,000
but really all you need is a bar get up

91
00:00:230,000 --> 00:01:176,000
and started with this exercise thirdly

92
00:00:233,000 --> 00:01:180,000
this is superb exercise training for

93
00:00:237,000 --> 00:01:183,000
endurance and lactic acid tolerance

94
00:00:240,000 --> 00:01:186,000
training now what that means is you are

95
00:00:243,000 --> 00:01:189,000
focusing more on the length of time

96
00:00:247,000 --> 00:01:192,000
being on the bar rather than getting

97
00:00:250,000 --> 00:01:193,000
used to strength training so there's

98
00:00:253,000 --> 00:01:196,000
going to be a difference between

99
00:00:254,000 --> 00:01:198,000
strength training and endurance training

100
00:00:256,000 --> 00:01:201,000
this is gonna be focused more on

101
00:00:258,000 --> 00:01:202,000
endurance training so you're trying to

102
00:00:261,000 --> 00:01:203,000
get used to the amount of time being on

103
00:00:263,000 --> 00:01:207,000
the bar

104
00:00:264,000 --> 00:01:209,000
the second thing lactic acid tolerance

105
00:00:268,000 --> 00:01:212,000
training is when you start doing

106
00:00:270,000 --> 00:01:214,000
exercise when you start doing this type

107
00:00:272,000 --> 00:01:216,000
of training a lactic acid is a byproduct

108
00:00:274,000 --> 00:01:219,000
of your muscles doing the work and

109
00:00:277,000 --> 00:01:222,000
getting used to the amount of lactic

110
00:00:280,000 --> 00:01:224,000
acid before you drop is actually a great

111
00:00:283,000 --> 00:01:227,000
way of training too and then this

112
00:00:285,000 --> 00:01:229,000
tolerance of learning how to get used to

113
00:00:287,000 --> 00:01:231,000
the lactic acid in the muscles and

114
00:00:290,000 --> 00:01:234,000
before you drop off of the bar is

115
00:00:292,000 --> 00:01:236,000
awesome especially when it comes to

116
00:00:294,000 --> 00:01:238,000
parkour let's have a look at some of the

117
00:00:296,000 --> 00:01:241,000
things that this type of isometric

118
00:00:298,000 --> 00:01:244,000
training is not so well fitted for the

119
00:00:302,000 --> 00:01:247,000
first one is essentially you could tell

120
00:00:305,000 --> 00:01:250,000
that we're not really doing any pulling

121
00:00:307,000 --> 00:01:253,000
again so the pull is what we really want

122
00:00:311,000 --> 00:01:256,000
to be focusing on and isometric holds is

123
00:00:314,000 --> 00:01:260,000
not going to be working that pulling

124
00:00:317,000 --> 00:01:264,000
chain rather stabilizing chain and we

125
00:00:321,000 --> 00:01:266,000
want to focus more on that pull we're

126
00:00:324,000 --> 00:01:268,000
actually not doing so much strength

127
00:00:326,000 --> 00:01:270,000
training as I mentioned earlier we're

128
00:00:328,000 --> 00:01:273,000
doing endurance muscular endurance and

129
00:00:331,000 --> 00:01:276,000
lactic acid tolerance training which are

130
00:00:334,000 --> 00:01:279,000
different from strength training pure

131
00:00:337,000 --> 00:01:283,000
strength training is where we are trying

132
00:00:340,000 --> 00:01:285,000
to increase our tolerance of the stress

133
00:00:344,000 --> 00:01:288,000
that we are putting on our body and

134
00:00:345,000 --> 00:01:290,000
we're trying to increase the contraction

135
00:00:348,000 --> 00:01:293,000
of our muscles now if we're not doing

136
00:00:351,000 --> 00:01:295,000
the contraction with this type of

137
00:00:354,000 --> 00:01:298,000
training that we are not going to be

138
00:00:356,000 --> 00:01:300,000
increasing our strength and we are

139
00:00:358,000 --> 00:01:302,000
definitely working in gear

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it's based training by just holding our

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body on this position so if you're

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looking to get stronger with the pull-up

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this one is not going to be the most

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beneficial for you

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there is definitely other types of the

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pull-up that we've gone through that is

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gonna be better to getting stronger so

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wrapping up this is a great exercise to

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get started we only need the bar we're

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just working more towards near endurance

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side of things not quite so much the

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strength stuff but it is definitely a

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good way of training and it's something

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that I always throw into my training as

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well to supplement any pulling training

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that I am actually doing

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you