3. Grease The Groove | Maximum Potential Calisthenics
Link: https://www.mpcalisthenics.com/strength-training/grease-the-groove
Description: Trying to Reach 10 Strict Pull-ups Trying to Reach 10 Strict Pull-ups
Assuming this individual can do at least 5 strict pull-ups, they should use this protocol: 2-3 strict pull-ups Start at 2, once this is becoming too easy with 30s rest then up it to 3.
Take a 30s rest Again add another non-ab or pulling exercise.
Take another 30s rest.
Work up to 50 pull-ups. To go beyond 10 pull-ups, keep adding more reps when it becomes too easy; work your way up to 100+ pull-ups!30s L-Sit Goal 30s L-Sit Goal
This can also be used for static holds: Do holds of about a 3rd of your max, so if you can hold an L-Sit for 15 secs, just do 5 sec.
Take 30s rest.
Add in a leg exercise such as a pistol squat.
Take another 30s rest.
Building this up to 5 minutes total L-Sit time, wouldn’t be an unreasonable goal. Dave Mace Dave Mace is the founder and head coach of Maximum Potential Calisthenics. He takes great pleasure in motivating and inspiring others to succeed with their own bodyweight training. Success for him is measured in helping others (and himself) to achieve their maximum potential and perform feats of strength that you once thought were impossible! Read more2 Responses 2 Responses I want to improve my reps on pullups, dips and pushups. Should I stop from doing these exercises in my regular training if I decide to grease the groove with these 3 exercises? says: Yeah so if you’re doing regular grease the groove (on the hour dips and pull-ups), then certainly don’t include them in your training on the days that you’re doing GtG. Any day you’re not, then listen to your body and if you feel okay to do them then go ahead. Leave a Reply You must be to post a comment. /*! elementor - v3.4.8 - 16-11-2021 */
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