![How to Pullup #21 - Example 2 Parkour Tutorial. [096]](https://londonparkour.com/wp-content/uploads/2024/10/WWmz6Mzxan8.jpg)
If you're looking to elevate your strength training routine, particularly in the realm of anaerobic exercises for intermediate abilities, this tutorial is just for you. Strength-based training focuses on enhancing your muscular strength by utilizing low repetition and high intensity. By understanding how to properly warm up and execute exercises, you can maximize your performance and reduce the risk of injury. Whether you're familiar with various joint movements or you’re stepping into this type of training for the first time, being prepared will help you achieve your fitness goals.
To kick off your routine, start with a general joint mobility warm-up. This sets the stage for more specific exercises. You might want to include quadrupedal movement patterns for flexibility, and consider incorporating bicep and tricep openers if you're accustomed to these. While it's beneficial to learn the biomechanics behind each movement, finding resources—such as high-quality tutorials—can enhance your understanding of proper form and technique. Once you feel warmed up, proceed with two sets of two reps using a red resistance band to solidify your mechanics before moving onto your primary workout.
In the next phase, you'll tackle the actual work sets, beginning with bodyweight pull-ups or slightly weighted variations if you're capable. Aim for a full range of motion and perform three sets of five reps, targeting a total of fifteen reps. This structured routine allows you to focus on building your upper body strength progressively, ensuring each movement is executed flawlessly. Remember, though, your training should be tailored to fit your individual capabilities, so feel free to adjust based on how your body feels.
Highlights:
- Begin with a general warm-up, integrating joint mobility and muscle-specific exercises.
- Use resistance bands in your warm-up to perfect your mechanics before moving to heavier lifting.
- Focus on bodyweight or slightly weighted pull-ups, maintaining proper technique while gradually increasing intensity.
0.06this is example number two of a program3.51we're going to be looking at strength5.13based training program for an7.44intermediate ability still staying with10.59the anaerobic eighty to a hundred13.29percent of our strength with our low16.8repetition high reps based training19.77we're going to be upping it a little bit22.289towards intermediate based ability for25.92an intermediate ability person I would28.68start them off again with the normal30.66joint mobility then we could start33.45moving into a little bit more specific36.84warm-up in terms of making sure that39.75they're still warm with the quadrupedal41.61movement maybe but I would also44.03potentially put in the bicep and tricep46.46openers from strong fit I'm not going to50.37explain the bicep and tricep openers52.41here I would advise heading over to54.66Julian's website and checking out his56.73YouTube videos for tutorials the reason60.27that I would add them in though into our62.46training is because the intermediate64.019person wants to actually start knowing66.54about the biomechanics of the movement69.27they need to do this is going to get71.25them to start understanding correct73.439torque and it's going to get them to75.6understand correct muscle groups to be78.18using for when they're doing the poll so81.21we jump straight into a warm-up after84.72we've done the bicep openers and tricep86.61openers we would potentially do two sets89.1of two reps with just the red band to91.92start getting that mechanics correct of94.74doing the puller once you've done the98.46warmup99.06then we can move into the actual work101.189sets so you would get onto the bar and104.369we would probably do normal body weight107.52pull-ups or if you can do that slightly110.13weighted ones where we're doing full112.86range of motion and we're going to do114.75our 15 reps so our 3 sets of 5 reps up118.829on the bar this would be a normal121.64intermediate ability type program and125.25this is just an example for you but it128.399all depends on where you are on the130.47scale and this is just something to make132.93sure133.52that you're in the right ballpark142.77you
1 00:00:00,000 --> 00:00:05,000 this is example number two of a program 2 00:00:03,000 --> 00:00:06,000 we're going to be looking at strength 3 00:00:05,000 --> 00:00:10,000 based training program for an 4 00:00:07,000 --> 00:00:12,000 intermediate ability still staying with 5 00:00:10,000 --> 00:00:16,000 the anaerobic eighty to a hundred 6 00:00:13,000 --> 00:00:19,000 percent of our strength with our low 7 00:00:16,000 --> 00:00:21,000 repetition high reps based training 8 00:00:19,000 --> 00:00:25,000 we're going to be upping it a little bit 9 00:00:22,000 --> 00:00:28,000 towards intermediate based ability for 10 00:00:25,000 --> 00:00:29,000 an intermediate ability person I would 11 00:00:28,000 --> 00:00:32,000 start them off again with the normal 12 00:00:30,000 --> 00:00:36,000 joint mobility then we could start 13 00:00:33,000 --> 00:00:39,000 moving into a little bit more specific 14 00:00:36,000 --> 00:00:40,000 warm-up in terms of making sure that 15 00:00:39,000 --> 00:00:43,000 they're still warm with the quadrupedal 16 00:00:41,000 --> 00:00:45,000 movement maybe but I would also 17 00:00:44,000 --> 00:00:50,000 potentially put in the bicep and tricep 18 00:00:46,000 --> 00:00:51,000 openers from strong fit I'm not going to 19 00:00:50,000 --> 00:00:54,000 explain the bicep and tricep openers 20 00:00:52,000 --> 00:00:56,000 here I would advise heading over to 21 00:00:54,000 --> 00:00:59,000 Julian's website and checking out his 22 00:00:56,000 --> 00:01:01,000 YouTube videos for tutorials the reason 23 00:00:60,000 --> 00:01:03,000 that I would add them in though into our 24 00:00:62,000 --> 00:01:06,000 training is because the intermediate 25 00:00:64,000 --> 00:01:09,000 person wants to actually start knowing 26 00:00:66,000 --> 00:01:10,000 about the biomechanics of the movement 27 00:00:69,000 --> 00:01:13,000 they need to do this is going to get 28 00:00:71,000 --> 00:01:15,000 them to start understanding correct 29 00:00:73,000 --> 00:01:17,000 torque and it's going to get them to 30 00:00:75,000 --> 00:01:20,000 understand correct muscle groups to be 31 00:00:78,000 --> 00:01:24,000 using for when they're doing the poll so 32 00:00:81,000 --> 00:01:26,000 we jump straight into a warm-up after 33 00:00:84,000 --> 00:01:28,000 we've done the bicep openers and tricep 34 00:00:86,000 --> 00:01:31,000 openers we would potentially do two sets 35 00:00:89,000 --> 00:01:34,000 of two reps with just the red band to 36 00:00:91,000 --> 00:01:37,000 start getting that mechanics correct of 37 00:00:94,000 --> 00:01:38,000 doing the puller once you've done the 38 00:00:98,000 --> 00:01:40,000 warmup 39 00:00:99,000 --> 00:01:44,000 then we can move into the actual work 40 00:00:101,000 --> 00:01:47,000 sets so you would get onto the bar and 41 00:00:104,000 --> 00:01:49,000 we would probably do normal body weight 42 00:00:107,000 --> 00:01:52,000 pull-ups or if you can do that slightly 43 00:00:110,000 --> 00:01:54,000 weighted ones where we're doing full 44 00:00:112,000 --> 00:01:57,000 range of motion and we're going to do 45 00:00:114,000 --> 00:01:60,000 our 15 reps so our 3 sets of 5 reps up 46 00:00:118,000 --> 00:01:64,000 on the bar this would be a normal 47 00:00:121,000 --> 00:01:67,000 intermediate ability type program and 48 00:00:125,000 --> 00:01:70,000 this is just an example for you but it 49 00:00:128,000 --> 00:01:72,000 all depends on where you are on the 50 00:00:130,000 --> 00:01:73,000 scale and this is just something to make 51 00:00:132,000 --> 00:01:75,000 sure 52 00:00:133,000 --> 00:01:76,000 that you're in the right ballpark 53 00:00:142,000 --> 00:01:84,000 you
