One arm chin up

1
How to

In this how to video you will be able to see each specific exercise performed and used in any of the Beginner level routines. I explain the do's and don'ts. Be sure to see the video and take mental notes (or write it down) of how the exercises are properly performed. You can always turn back here if you are in doubt of how to perform a certain exercise in this level :)

2
Warm up

In order to get the full potential out of your body and be proactive towards injury, warm up is necessary - ESPECIALLY with one arm chin up training. Be sure to spend time with this routine before each and every OAC training no matter your level of "expertise". :)

3
Stretching

4
Food & Nutrition

Here is a rundown of what I eat. :) This is not rocket science but my way of eating will give you a clear idea on how to put together a strategy. I will go through exactly what and how much I eat and why. Make a daily/weekly eating plan for yourself, to keep yourself accountable. ;)

5
Routine 1
60 minutes
BEGINNER
Set pause: 3-4 min
normal set
Ring rows
6 repetions
1
6 repetions
2
6 repetions
3
6 repetions
4
Set pause: 3-4 min
normal set
wide ring rows
6 repetions
1
6 repetions
2
6 repetions
3
Set pause: 3-4 min
normal set
Tuck hanging leg lifts
5 repetions
1
5 repetions
2
5 repetions
3
5 repetions
4

This is the first routine of the OAC tutorial. Welcome to the beginner level. The first half of the routines are a lot easier than the later half and this first tutorial and the second tutorial are easier than the following pair. Use the tutorials in "pairs" and progress further on when you feel that you can go through them with ease. :)

6
Routine 2
60 minutes

Be sure that you focus on strict form on all exercises. As for the rows in this routine, be sure that you pull all the way up, before descending. As for how to perform each exercise in all of the beginner routines, be sure to watch the "how to" video further up to keep yourself assure that you are performing the exercises correct

7
Routine 3
60 minutes

Be sure to hold that pause on top of your assisted chin ups, lock out the arms in the bottom and pull up as far as you can. Remember that once a routine become too easy for you, swap it out with a new one :)

8
Routine 4
60 minutes

Try and help as 'little as possible' during your jumping chin up negatives. Be sure that you challenge yourself if it's too easy you are not doing it right. :)

9
Routine 5
60 minutes

Remember to breathe during your training. Breathe in and out with the motion of your exercise. Set a tempo and cadence for the exercise. Oxygenate your body, it will make a huge difference for you in the long run. :)

10
Routine 6
60 minutes

If the first couple of routines of the program was easy but you need to bump it up an extra notch from there - start here. These are still beginner level but if you can already do a chin up or two start here. :)

11
Routine 7
60 minutes

Introducing pullups - be sure to start off with strict proper form. no cheating, all the way up and all the way down, control your pullups, straighten your legs keep a straight bodyline

12
Routine 8
60 minutes

There should be no swinging when doing your Half hanging leg lifts. You need to control your center and don't let swinging momentum build up, that's cheating and you are only cheatin

1
How to

In this how to video you will be able to see each specific exercise performed and used in any of the Boss level routines. I explain the do's and don'ts. Be sure to see the video and take mental notes (or write it down) of how the exercises are properly performed. You can always turn back here if you are in doubt of how to perform a certain exercise in this level :)

2
Routine 1
80 minutes
BOSS (advanced)
Set pause: 4-5 min
normal set
Chinups
5 repetions
1
5 repetions
2
5 repetions
3
5 repetions
4
5 repetions
5
Set pause: 4-5 min
normal set
Pullups
3 repetions
1
3 repetions
2
3 repetions
3
Set pause: 4-5 min
normal set
Half HLL
6 repetions
1
6 repetions
2
6 repetions
3
6 repetions
4
Set pause: 2 min
normal set
8s Active hang, 8s Passive hang
16 repetions
1
16 repetions
2
16 repetions
3
16 repetions
4

This is the first routine of the Boss level. These routines are considerably more challenging than the ones at the beginner level. If you're already an athlete and can knock out pullups and chinups, start here. Be sure to pay attention to the passive/active hanging. :)

3
Routine 2
90 minutes

You can use all routines here in pairs. You don't have to only stick with one each time you practice OAC. You can alternate between a pair. For example routine 1 and 2 go together, once 1 is to easy, swap it out with routine 3 and alternate between 2 and 3 from practice to practice :)

4
Routine 3
90 minutes

Be sure to pronate the rest in the upper position of the archer chinup negative when in the upper position and slow and controlled lower yourself down. Be sure to also lock out the assisting arm, do not bend it - it needs to be straight and locked out. :)

5
Routine 4
90 minutes

It's equally as important to lock out your arms on the chinup extensions as on the archer chin up negatives. Be sure to get your arm straightened out into the archer position. :)

6
Motivation

A Master must prepare oneself for hardship and?adversity, cause eventually you will be faced with these elements. :) And when you do, these are the times you become stronger if you choose to push through! :)

7
Routine 5
90 minutes

You've either come far or you're recently started at this level. Either way, have patience, focus and deploy discipline. You are moving closer to the beast level. :)

8
Routine 6
100 minutes

Keep at it. You will win if you don't quit, that's the mentality you need to have. The difference in your results depends on your effort and the quality you put into your training. ;)

1
How to

In this how to video you will be able to see each specific exercise performed and used in any of the Beast level routines. I explain the do's and don'ts. Be sure to see the video and take mental notes (or write it down) of how the exercises are properly performed. You can always turn back here if you are in doubt of how to perform a certain exercise in this level :)

2
Routine 1
120 minutes

We are stepping up the difficulty now. Your archers and passive/active hang should be developed well enough from the previous levels to up the ante and really start working on the strength and dynamics of the OAC. Well done if you started at the beginner level and you've come this far. Have fun starting the journey of the Beast level. :)

3
Routine 2
120 minutes

Be sure that you are locking out your arm in the upper position when doing your archer chin ups. The supporting arm needs to be locked out and your pulling hand should touch your chest. See if you can touch the upper part of the ring with your chin in the upper position ????

4
Routine 3
120 minutes

Keep the L-sit strong in the L-sit pull ups. Keep yourself in line, don’t compromise the integrity of your L-sit form, just because it “feels hard”. Put all your effort in to holding that position tight through your pull ups. ????

5
Routine 4
120 minutes

The moment of truth for progressing towards the OAC. You should now be able to perform archer chin ups with impeccable form or else this routine is not for you yet. Be sure that you aren’t “cheating” yourself by doing “half ass” archer chin ups. If you feel that your form is compromised go back to previous routines and spend more time on the negatives. ????

6
Routine 5
120 minutes

Again, make those negatives as slooow as possible. You should really focus on slowing down the decent, feel your muscle working and do not ever give in to just dropping down with gravity, especially in the last part of the lower position. Follow the motion on your way down all the way "to the door" :)

7
Routine 6
120 minutes

Take a look at the Beast how to, in order to make sure that you are performing the passive/active hang correctly. It's important that you develop scapula and lat control for the initial pull of your OAC. People who do not emphasize on this phase can not do a one arm chin up from a dead hang position. :)

8
Mastery

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