Scribd Logo
Upload

Welcome to Scribd!

  • Intermediate Tribe Athlete

    Uploaded by

    soud aladwani
    10 views1 page
    This document outlines an intermediate training program for athletes who can already perform ring muscle-ups and are working towards skills like straddle planche holds and front lever holds. The program consists of 4 days per week with exercises focused on scapula stability, wrist preparation, and progressions for handstand holds, planche holds, front lever holds, and ring muscle-ups. Athletes are instructed to log their performance for each exercise and improve by at least 1 repetition or 2 seconds each session while maintaining proper form. It is estimated to take 1-2 additional years to achieve the program's goals.

    Original Description:

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines an intermediate training program for athletes who can already perform ring muscle-ups and are working towards skills like straddle planche holds and front lever holds. The program consists of 4 days per week with exercises focused on scapula stability, wrist preparation, and progressions for handstand holds, planche holds, front lever holds, and ring muscle-ups. Athletes are instructed to log their performance for each exercise and improve by at least 1 repetition or 2 seconds each session while maintaining proper form. It is estimated to take 1-2 additional years to achieve the program's goals.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    10 views1 page

    Intermediate Tribe Athlete

    Uploaded by

    soud aladwani
    This document outlines an intermediate training program for athletes who can already perform ring muscle-ups and are working towards skills like straddle planche holds and front lever holds. The program consists of 4 days per week with exercises focused on scapula stability, wrist preparation, and progressions for handstand holds, planche holds, front lever holds, and ring muscle-ups. Athletes are instructed to log their performance for each exercise and improve by at least 1 repetition or 2 seconds each session while maintaining proper form. It is estimated to take 1-2 additional years to achieve the program's goals.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Intermediate Tribe Athletes

    Who is the program for? Intermediates can already do Ring Muscle-Ups, start to balance the
    Freestanding Handstands, and are working towards achieving Straddle Planche Hold, Front
    Lever Hold, Press Handstand and Handstand Push-Ups.
    SA BA r SA r BA r
    Scapula Stability Scapula Stability Scapula Stability Scapula Stability
    Wrist Preparation Wrist Preparation Wrist Preparation Wrist Preparation

    A1. Handstand Hold A. Box to HS Drill A1. Handstand Hold A. Box to HS Drill
    5x30"-60" 5x1 5x30"-60" 5x1
    A2. Reaching Pancake A2. Reaching Pancake
    5x10 B1. Handstand Hold 5x10 B1. Handstand Hold
    3x30"-60" 3x30"-60"
    B1. Floor Planche Hold B2. Cossack Squat B1. Planche Hold B2. Cossack Squat
    5x5"-12" 3x8 5x5"-12" 3x8
    B2. Front Lever Hold B2. Front Lever Hold
    5x5"-12" C1. B2W Full Range 5x5"-12" C1. B2W Full Range
    HSPU HSPU
    C1. Wall Press HS 5x3-6 C1. Wall Press HS 5x3-6
    3x1-5 C2. R Archer Chin-Ups 3x1-5 C2. R Archer Chin-Ups
    C2. Lying Y Raises 5x3-6 C2. Lying Y Raises 5x3-6
    3x30" 3x30"
    D. Ring Muscle-Ups . D. Ring Muscle-Ups
    3x3-8 3x1-5

    'r' refers to rest day.

    How to apply the program


    1. Log the performance (time/reps) in your training-journal of every exercise with a
    repetition range.
    2. Improve these exercises from session to session by at least 1 repetition/2" seconds
    total (accumulated from all sets). No 2 consecutive sessions will be the same!
    3. All the relevant exercises have a progression video attached. Choose the
    progression that is suitable for you to perform the exercise within the
    repetition/duration range prescribed with great technique, as demonstrated.
    4. Once you reached the ceiling of the repetition/duration range in all sets, move on to
    the next progression of the respective exercise.
    5. Rest between sets until fully recovered. Depending on the exercise, it may take 2-4
    minutes.
    It takes 1-2 additional years on average to achieve these goals from the prerequisite's
    standpoint. Take your time to apply the program and its progressions accordingly.

    Words of wisdom…
    Arrive to your sessions prepared, physically and mentally. Bring your training journal. Log
    and track your performances each day. Improve each consecutive session by little.
    Controlled full range of motion repetitions. Apply technique intently. Move on, rest,
    recover, sleep. The slow and methodical progression rate is ultimately the fastest way to get
    there.

    You might also like