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How to Pullup - Example 3.
![How to Pullup #22 - Example 3 Parkour Tutorial. [097]](https://londonparkour.com/wp-content/uploads/2024/10/KTV-646UVOU.jpg)
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Video Details
When it comes to strength training for advanced practitioners, the focus shifts from simply increasing weight to honing in on technique and the details of each lift. Unlike beginners, who often see more noticeable gains, advanced athletes need to recognize that their strength ramps up in smaller increments. This requires them to pay closer attention to their form, full range of motion, and specific mechanics during exercises. By ensuring that each movement is performed excellently, advanced practitioners can continue shifting their strength upwards, even if the progress feels less dramatic.
As an advanced practitioner prepares for their workout, it’s important to integrate joint mobility and a thorough warm-up routine. Start with dynamic stretches for major muscle groups, including biceps and triceps. Then, engage in specific pull-up warm-ups using a resistance band to maintain focus on technique before progressing to bodyweight pull-ups. This is where you can transition into work sets, typically working with weight on a belt while performing low-rep sets—aiming for three sets of four repetitions. This approach not only increases weight slightly but also optimizes performance in that anaerobic strength zone, where work is done at 80-100% of the practitioner’s maximum effort.
In conclusion, advanced strength training demands a systematic approach, balancing strength gains with precise technique. By emphasizing small adjustments and thoughtful progression, it’s possible to continue growing stronger while mastering the mechanics of each exercise. Remember, just because weight increases are subtler doesn’t mean workouts should become less challenging; rather, they should focus on perfecting every detail for long-lasting functional strength.
- Focus on form and technique to maximize strength gains in advanced training.
- Include a comprehensive warm-up that targets joint mobility and specific muscle groups.
- Use lower rep ranges (e.g., 4 reps) with increased weights to optimize anaerobic strength without sacrificing form.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
Transcript
0.06this is example number three we're going1.979to be looking at the program of an4.259advanced practitioner specifically for7.83their strength training and making sure10.139that that advanced practitioner is still12.24progressing and getting stronger we're14.37still working on our strength for an16.26advanced practitioner still on that 8018.66to 100% anaerobic type training where22.05we're doing low reps high sets however25.65for an advanced practitioner you need to28.769realize that the increments will have32.009decreased and the amount that you can34.5increase your strength by we are going37.53to be very very small so you want to40.41make sure that you're focusing on41.94perfect technique and full range of44.61motion while you do the increase of47.7strength we're still looking at that49.62eighty to a hundred percent of our raw52.739strength ability so our anaerobic55.86training where we're doing very very low59.52reps but high weight for an advanced63.149practitioner the amount that you will be65.939able to increase by it will be a lot68.43smaller than when you were a beginner or70.83an intermediate it doesn't mean that you73.59will have to stop it just means that you76.259will have to become more granular with78.57smaller increments as you progress the81.39reason that we are absolutely critical84.27of all these things is because it will86.85physically make the exercise harder89.72having to ensure that you've got correct92.7mechanics the entire way full range of95.07motion in the entire way it will make97.17the exercise infinitely harder a lot of99.81people miss sections miss little bits102.479and pieces and by correcting those104.729little pieces makes the exercise harder107.7and it means that actually you'll be a110.04lot more functional in the long run but112.47for now it will be harder to do so for116.04the advanced practitioner I would make118.049sure that we are doing again as always121.079our joint mobility moving into a general124.38warm-up where I would probably include127.38again the biceps and triceps openers and130.83maybe some QM as well to make sure133.75that they're warm then we go into our137.13specific pulling warm up with this140.38example I would have the advanced143.56practitioner still used the red band for146.53mechanics it will probably be very very148.84easy for them but still to not worry152.35about the strength aspect worrying about155.29the actual mechanics and technique and157.6form and full range of motion of the160.81pull-up and they can do that by just162.67having a little bit of assistance with164.74the red band secondly I would then put168.07them on the bar with normal body weight170.89pull-ups this would also be an172.959intermediate type of warm-up where again176.23they do another two sets another two178.6reps of just bodyweight pull up finally181.87they would move into their actual work184.03sets and their training and I would put186.4them onto the white belt and I would188.92have weight on whatever that weight190.87would be for them that would be their 5193.6repetitions and their 3 sets of that196.38additionally what we can do is change198.79the set and rep amount slightly I would202.6probably still keep the three sets205.48but maybe reduce it down to 4208.84repetitions instead of 5 so going to212.86lower numbers of repetitions means that215.41you should be able to do slightly more217.69weight and we can do that by again220.12testing instead of the 5 rep max you222.37test for rep max you can even go to224.23triples or doubles and that is going to227.23be closer to raw pure anaerobic strength230.91so for the advanced practitioner I would233.56have them doing 4 reps of 3 sets and237.519that way I would be able to increase the240.37weight slightly and boost their strength242.56on the negative side that means that245.56this their endurance and their muscular247.81endurance is going to forfeit slightly250.54that's one of the reasons why we sit on253.36the 5 repetitions is because it is a256.12happy medium between raw strength and258.7singles and endurance all the way up to262.320 s plus264.56so this is a small example of how to do267.2an advanced practitioners type training269.51obviously the amounts of the weight on272.3the weight belt will change depending on274.25that ability but generally that is what277.49I would give an advanced practitioner to279.62increase their strength288.48you
Subtitles (SRT)
1 00:00:00,000 --> 00:00:04,000 this is example number three we're going 2 00:00:01,000 --> 00:00:06,000 to be looking at the program of an 3 00:00:04,000 --> 00:00:09,000 advanced practitioner specifically for 4 00:00:07,000 --> 00:00:11,000 their strength training and making sure 5 00:00:10,000 --> 00:00:14,000 that that advanced practitioner is still 6 00:00:12,000 --> 00:00:16,000 progressing and getting stronger we're 7 00:00:14,000 --> 00:00:18,000 still working on our strength for an 8 00:00:16,000 --> 00:00:21,000 advanced practitioner still on that 80 9 00:00:18,000 --> 00:00:24,000 to 100% anaerobic type training where 10 00:00:22,000 --> 00:00:28,000 we're doing low reps high sets however 11 00:00:25,000 --> 00:00:31,000 for an advanced practitioner you need to 12 00:00:28,000 --> 00:00:33,000 realize that the increments will have 13 00:00:32,000 --> 00:00:37,000 decreased and the amount that you can 14 00:00:34,000 --> 00:00:39,000 increase your strength by we are going 15 00:00:37,000 --> 00:00:41,000 to be very very small so you want to 16 00:00:40,000 --> 00:00:44,000 make sure that you're focusing on 17 00:00:41,000 --> 00:00:46,000 perfect technique and full range of 18 00:00:44,000 --> 00:00:49,000 motion while you do the increase of 19 00:00:47,000 --> 00:00:52,000 strength we're still looking at that 20 00:00:49,000 --> 00:00:55,000 eighty to a hundred percent of our raw 21 00:00:52,000 --> 00:00:58,000 strength ability so our anaerobic 22 00:00:55,000 --> 00:01:02,000 training where we're doing very very low 23 00:00:59,000 --> 00:01:05,000 reps but high weight for an advanced 24 00:00:63,000 --> 00:01:08,000 practitioner the amount that you will be 25 00:00:65,000 --> 00:01:09,000 able to increase by it will be a lot 26 00:00:68,000 --> 00:01:13,000 smaller than when you were a beginner or 27 00:00:70,000 --> 00:01:15,000 an intermediate it doesn't mean that you 28 00:00:73,000 --> 00:01:17,000 will have to stop it just means that you 29 00:00:76,000 --> 00:01:21,000 will have to become more granular with 30 00:00:78,000 --> 00:01:23,000 smaller increments as you progress the 31 00:00:81,000 --> 00:01:26,000 reason that we are absolutely critical 32 00:00:84,000 --> 00:01:29,000 of all these things is because it will 33 00:00:86,000 --> 00:01:31,000 physically make the exercise harder 34 00:00:89,000 --> 00:01:34,000 having to ensure that you've got correct 35 00:00:92,000 --> 00:01:36,000 mechanics the entire way full range of 36 00:00:95,000 --> 00:01:39,000 motion in the entire way it will make 37 00:00:97,000 --> 00:01:42,000 the exercise infinitely harder a lot of 38 00:00:99,000 --> 00:01:43,000 people miss sections miss little bits 39 00:00:102,000 --> 00:01:47,000 and pieces and by correcting those 40 00:00:104,000 --> 00:01:49,000 little pieces makes the exercise harder 41 00:00:107,000 --> 00:01:51,000 and it means that actually you'll be a 42 00:00:110,000 --> 00:01:56,000 lot more functional in the long run but 43 00:00:112,000 --> 00:01:57,000 for now it will be harder to do so for 44 00:00:116,000 --> 00:01:61,000 the advanced practitioner I would make 45 00:00:118,000 --> 00:01:64,000 sure that we are doing again as always 46 00:00:121,000 --> 00:01:67,000 our joint mobility moving into a general 47 00:00:124,000 --> 00:01:70,000 warm-up where I would probably include 48 00:00:127,000 --> 00:01:73,000 again the biceps and triceps openers and 49 00:00:130,000 --> 00:01:76,000 maybe some QM as well to make sure 50 00:00:133,000 --> 00:01:79,000 that they're warm then we go into our 51 00:00:137,000 --> 00:01:83,000 specific pulling warm up with this 52 00:00:140,000 --> 00:01:86,000 example I would have the advanced 53 00:00:143,000 --> 00:01:88,000 practitioner still used the red band for 54 00:00:146,000 --> 00:01:91,000 mechanics it will probably be very very 55 00:00:148,000 --> 00:01:94,000 easy for them but still to not worry 56 00:00:152,000 --> 00:01:97,000 about the strength aspect worrying about 57 00:00:155,000 --> 00:01:100,000 the actual mechanics and technique and 58 00:00:157,000 --> 00:01:102,000 form and full range of motion of the 59 00:00:160,000 --> 00:01:103,000 pull-up and they can do that by just 60 00:00:162,000 --> 00:01:107,000 having a little bit of assistance with 61 00:00:164,000 --> 00:01:110,000 the red band secondly I would then put 62 00:00:168,000 --> 00:01:112,000 them on the bar with normal body weight 63 00:00:170,000 --> 00:01:115,000 pull-ups this would also be an 64 00:00:172,000 --> 00:01:117,000 intermediate type of warm-up where again 65 00:00:176,000 --> 00:01:121,000 they do another two sets another two 66 00:00:178,000 --> 00:01:123,000 reps of just bodyweight pull up finally 67 00:00:181,000 --> 00:01:125,000 they would move into their actual work 68 00:00:184,000 --> 00:01:128,000 sets and their training and I would put 69 00:00:186,000 --> 00:01:130,000 them onto the white belt and I would 70 00:00:188,000 --> 00:01:132,000 have weight on whatever that weight 71 00:00:190,000 --> 00:01:135,000 would be for them that would be their 5 72 00:00:193,000 --> 00:01:138,000 repetitions and their 3 sets of that 73 00:00:196,000 --> 00:01:142,000 additionally what we can do is change 74 00:00:198,000 --> 00:01:144,000 the set and rep amount slightly I would 75 00:00:202,000 --> 00:01:148,000 probably still keep the three sets 76 00:00:205,000 --> 00:01:152,000 but maybe reduce it down to 4 77 00:00:208,000 --> 00:01:154,000 repetitions instead of 5 so going to 78 00:00:212,000 --> 00:01:156,000 lower numbers of repetitions means that 79 00:00:215,000 --> 00:01:159,000 you should be able to do slightly more 80 00:00:217,000 --> 00:01:161,000 weight and we can do that by again 81 00:00:220,000 --> 00:01:164,000 testing instead of the 5 rep max you 82 00:00:222,000 --> 00:01:166,000 test for rep max you can even go to 83 00:00:224,000 --> 00:01:170,000 triples or doubles and that is going to 84 00:00:227,000 --> 00:01:173,000 be closer to raw pure anaerobic strength 85 00:00:230,000 --> 00:01:176,000 so for the advanced practitioner I would 86 00:00:233,000 --> 00:01:179,000 have them doing 4 reps of 3 sets and 87 00:00:237,000 --> 00:01:182,000 that way I would be able to increase the 88 00:00:240,000 --> 00:01:185,000 weight slightly and boost their strength 89 00:00:242,000 --> 00:01:187,000 on the negative side that means that 90 00:00:245,000 --> 00:01:189,000 this their endurance and their muscular 91 00:00:247,000 --> 00:01:192,000 endurance is going to forfeit slightly 92 00:00:250,000 --> 00:01:195,000 that's one of the reasons why we sit on 93 00:00:253,000 --> 00:01:198,000 the 5 repetitions is because it is a 94 00:00:256,000 --> 00:01:202,000 happy medium between raw strength and 95 00:00:258,000 --> 00:01:203,000 singles and endurance all the way up to 96 00:00:262,000 --> 00:01:206,000 20 s plus 97 00:00:264,000 --> 00:01:208,000 so this is a small example of how to do 98 00:00:267,000 --> 00:01:212,000 an advanced practitioners type training 99 00:00:269,000 --> 00:01:213,000 obviously the amounts of the weight on 100 00:00:272,000 --> 00:01:217,000 the weight belt will change depending on 101 00:00:274,000 --> 00:01:219,000 that ability but generally that is what 102 00:00:277,000 --> 00:01:222,000 I would give an advanced practitioner to 103 00:00:279,000 --> 00:01:221,000 increase their strength 104 00:00:288,000 --> 00:01:230,000 you
