Professional Documents
Culture Documents
pullup hold top position (hold the top position for 10 seconds)
negative pullup (lower on a 5 count - use partner assistance on the way up)
full range pullup
So a simple workout would look like this:
lateral hops: 2-3 x 10 seconds/leg
single leg box jumps: 3 x 3 forward, left, and right per leg
single leg squat variation: 2-4 sets x as many reps as possible (not more than 10)
single leg deadlift variation: 2-4 sets x as many reps as possible (not more than 10)
Dip progression movement: 2-4 sets
Chin progression movement: 2-4 sets
There you go. Another benefit to this is it really requires no equipment whatsoever. Now what if you
can already perform all the aforementioned movements? Well, then you've passed phase I of my
strength development standards. That's when you'd focus on driving up movements like squats, bench
presses, deadlifts, split squats, and loaded chin-ups.
If you found this article helpful please pass it along to every athlete, coach, and anyone else you feel
might benefit.
-Kelly
Higher Faster Sports