One Arm Pull Up/Chip Up Training Plan
MinimalistShoeAddict
Posts: 1,946 Member
Thank you to those of you who have already given me some tips to work towards this goal. I am posting because I am curious how long it took those of you who can already complete OAP or OAC to get to that point. For those of you who are currently working towards this goal, I would love to hear your feedback as well! I am still pretty new to strength training but have the (pull up related) advantage of being fairly lean.
Here is my current strength routine (partially overlapping with my running about 4 days per week as I hope to complete my first marathon this fall):
Tuesday: SL A: Squats 5x5, Bench Press 5x5, Barbell Rows 5x5, Weighted Dips 3×5, Hanging Leg Lifts 3x5
Thursday: SL B: Squats 5x5, Overhead Press 5x5, Deadlift 1x5, Weighted Pull-ups/Chin-ups 3×5
Sunday: One Arm PU plan (all 3x5): OA Lat Pulldown, OA Negative PU, OA Australian PU, Archer PU, Weighted PU
Any suggestions in modifying my One Arm Pull Up/Chin Up training plan? Anything I should be careful to avoid to minimize the risk of injury (such as shoulder dislocation, etc).
I have never tested my 1rm, but I currently do 3x5 weighted (20 kilogram) pull ups with a dip belt and plan to increase that gradually. I am doing 3x5 one arm lat pulldowns at about 60% of my bodyweight. I can currently complete slightly over 30 consecutive pull ups. How long do you think it should take me to be able to complete a One Arm Pull Up/One Arm Chin Up? Currently I can only complete the negative portion and the decline is very fast (basically a fall to full one arm extension). I am 176cm and about 62kg.
Thanks in advance!
Here is my current strength routine (partially overlapping with my running about 4 days per week as I hope to complete my first marathon this fall):
Tuesday: SL A: Squats 5x5, Bench Press 5x5, Barbell Rows 5x5, Weighted Dips 3×5, Hanging Leg Lifts 3x5
Thursday: SL B: Squats 5x5, Overhead Press 5x5, Deadlift 1x5, Weighted Pull-ups/Chin-ups 3×5
Sunday: One Arm PU plan (all 3x5): OA Lat Pulldown, OA Negative PU, OA Australian PU, Archer PU, Weighted PU
Any suggestions in modifying my One Arm Pull Up/Chin Up training plan? Anything I should be careful to avoid to minimize the risk of injury (such as shoulder dislocation, etc).
I have never tested my 1rm, but I currently do 3x5 weighted (20 kilogram) pull ups with a dip belt and plan to increase that gradually. I am doing 3x5 one arm lat pulldowns at about 60% of my bodyweight. I can currently complete slightly over 30 consecutive pull ups. How long do you think it should take me to be able to complete a One Arm Pull Up/One Arm Chin Up? Currently I can only complete the negative portion and the decline is very fast (basically a fall to full one arm extension). I am 176cm and about 62kg.
Thanks in advance!
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I think I only know one person that I know can do these. Will see if he can comment. I am sure that there are others that can, just none that I know can.0
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Thanks! There is one person on my friends list who already gave me some great pointers. I was curious if there were more people who have the same goal and how their training plans compare.0
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Thanks! There is one person on my friends list who already gave me some great pointers. I was curious if there were more people who have the same goal and how their training plans compare.
Same person I was going to ask, so if that is the suggestions he gave you it will be very solid.
However, did you ask Chris if he even lifts?
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I believe you are both talking about the same person :laugh:
Plan looks solid mate. If you can I'd include some resistance band assisted OAC's or towel. With the towel, the higher you grab it the easier it will be. Over time, you want to lower the assistance hand.
I've never done a OA lat pulldown but theoretically it should be a good exercise.
Re shoulder health: I think as long as you are packing your shoulder (tight lats before you start to pull) then you should be ok in that regard.
Also, just seeing where the weakest point is for you could help to target that. I know for me, my right side is just terrible off the bottom because of previous shoulder injury. I'm not sure exactly how safe these would be but typically for someone wanting to do a regular chinup I will get them doing anti shrugs which are hanging from a bar dead hang style and squeezing lats to raise up a little. I'm not sure if I'd do them one handed though.
Also, standing on a box or something so you can start half way up to see if it is the bottom position that needs more strength or not.
Hope that helps 0 -
I believe you are both talking about the same person :laugh:
You would be correct. As soon as I saw one arm pull/chin up I thought of you. :happy:0 -
However, did you ask Chris if he even lifts?
Zumba4life!0 -
I believe you are both talking about the same person :laugh:
Plan looks solid mate. If you can I'd include some resistance band assisted OAC's or towel. With the towel, the higher you grab it the easier it will be. Over time, you want to lower the assistance hand.
I've never done a OA lat pulldown but theoretically it should be a good exercise.
Re shoulder health: I think as long as you are packing your shoulder (tight lats before you start to pull) then you should be ok in that regard.
Also, just seeing where the weakest point is for you could help to target that. I know for me, my right side is just terrible off the bottom because of previous shoulder injury. I'm not sure exactly how safe these would be but typically for someone wanting to do a regular chinup I will get them doing anti shrugs which are hanging from a bar dead hang style and squeezing lats to raise up a little. I'm not sure if I'd do them one handed though.
Also, standing on a box or something so you can start half way up to see if it is the bottom position that needs more strength or not.
Hope that helps
Thanks again! I will use the towel (I don't currently have any resistance bands) and box idea next workout. I think I need more strength at both the top and the bottom but it will be interesting to find my weakest link! You have lots of great ideas. I will try the anti shrugs as well.
Do you think the weighted pull ups/chin ups are most important? I ask because I am really out of energy in the relevant muscle groups by the end of my workout and want to do the most important exercise first when I am fresh.0 -
I think it will either come down to just requiring more strength in which the weighted chins are probably most beneficial or just more practice in general and that is where all the OA stuff will be most helpful. So I'd try and work out which area it is you need to focus on more and do those ones first.
That whole workout though would be very tough as it really is the same muscle groups over and over. So it may be beneficial to split it up over the training week instead of having a specific day dedicated to it?0 -
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I've just started reading Convict Conditioning, one of the key moves is a one arm pull up and the author provides a training/progress plan towards this. Have you read it? I don't know if it's any good, as I said I have only just started reading it. Happy to give you a summary of the progress plan if you are interested.0
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I've just started reading Convict Conditioning, one of the key moves is a one arm pull up and the author provides a training/progress plan towards this. Have you read it? I don't know if it's any good, as I said I have only just started reading it. Happy to give you a summary of the progress plan if you are interested.
Thanks. No I have not read this but am interested in seeing the plan!0 -
Thanks! They have some nice information on One Arm Chin Ups!0 -
That whole workout though would be very tough as it really is the same muscle groups over and over. So it may be beneficial to split it up over the training week instead of having a specific day dedicated to it?
Based on how tired I feel by the end I think that is wise advice. I will try to spread out some more work during the week after the conclusion of my Stronglifts routine0 -
Can't imagine being able to do this. If you do, post a video!0
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Can't imagine being able to do this. If you do, post a video!
I will definitely post a video when it happens, but I am guessing it may take many months...0 -
Re: Convict Conditioning, you can see each step towards the One Arm Pull up here (it starts from not being able to do a pull up at all so you are starting with step 6).
https://www.youtube.com/embed/videoseries?list=PLE0D28A73389D8C88
The training goals for each step are as follows :
Progression standard for full pull up is 2 sets of 10, then move to Close Pullup, beginner goal is 1 set of 5, Intermediate goal is 2 sets of 8 and progression standard is 2 sets of 10. Once you’re at progression standard move to Uneven Pullups, beginner stand Beginner standard 1 set of 5, Intermediate 2 sets of 7 and Progression standard 2 set of 9, all sets should be both sides. Next step is Half One Arm Pullups, beginner standard is 1 set of 4 both sides, intermediate standard is 2 sets of 6 and progression standard is 2 sets of 8. Step 9 is Assisted Pull up, beginner standard is 1 x 3, intermediate is 2 x 5 and progression is 2 x7. Then onto the Master step the one arm pull up, beginners 1x1 both sides, intermediate 2 x3, and elite 2 x 6.0 -
****ty angle but this is mine
http://www.youtube.com/watch?v=T_7rIk9RMgA 0 -
"****ty angle but this is minehttp://www.youtube.com/watch?v=T_7rIk9RMgA"
Thanks for posting. You make it look so easy! I have a LOT of work to do.0 -
In addition to Chris' suggestions, I think this link has some pretty good assistance ideas. I use a few of em.
http://www.youtube.com/watch?v=JxoLbji8ts0
[really don't get his choice of music tho ^^^] :laugh:0 -
In addition to Chris' suggestions, I think this link has some pretty good assistance ideas. I use a few of em.http://www.youtube.com/watch?v=JxoLbji8ts0
[really don't get his choice of music tho ^^^] :laugh:
I have taken some time to digest all of the advice above. Based on my current running schedule I don't want to lift more than 3 times a week. My intention was to do Stronglifts twice a week and perform the One Arm Exercises once a week on weekends. Unfortunately, as Chris points out most of these exercises focus on the same muscle groups so I am worn out halfway through the workout.
Therefore I will take his advice and try to spread the work out more over the week instead of doing in all in one day. Effective immediately I will be doing 3x5 weighted Pull Ups/Chin Ups after every Stronglifts workout (not just every other workout as I had in the past). As my strength permits I will try to alternate between some of the other suggested exercises afterwards so that I am not doing everything at once on the weekend.
If anyone is curious I will track my progress in my profile. Currently my 3x5 weighted Pull Up weight is .44xBW at the end of my Stronglifts workout. I have not yet tested my 1 rep max for weighted Pull Ups. I know based on my recent failed attempt at a One Arm Chip Up and many of the posts below that I need to add more strength to make this goal realistic.
I see 70% (1RM not 3x5 I believe) of bodyweight for weighted Chin Ups as an often cited number to shoot for prior to attempting One Arm Chin Ups. My 2013 end of year goal will be 80% of my BW (3x5 to give me a nice strength buffer over what I think is needed). I know this will be a tough target to achieve so I will focus on it heavily, even if it means performing my weighted Pull Ups at the beginning of my workouts before my squats (occasionally) when I am most fresh.
Thanks everyone! I am looking forward to some hard work this year!0 -
You're a freak.0 -
sent you a message0
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****ty angle but this is minehttp://www.youtube.com/watch?v=T_7rIk9RMgA
[Edited what I really wanted to say]
Wow.0 -
You're a freak.
Reported!0 -
Locking for now as part of a process that we are using to track open threads. http://www.myfitnesspal.com/topics/show/914180-thread-locking-and-intake-follow-ups
The question seems to have a decent amount of feedback, but please PM either myself or SideSteel if you have any further questions, and we will unlock it so you can post.0
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