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• Stunt diary 38th week

  2009-03-19 5:07AM / 標準BLOG / 會員可以看
  3個評論

  The hardest thing for the diary is to find the first words!
  This week just a "Hello"
  I did a tumbling ring training this week and I see there is a lot to do in that part. Especially for the muscle up exercise. I find a programm that I start this week to get it in three weeks. Hahaha... I don´t think so but I think it´s not bad to that programm:
  
  Three Week Muscle-Up Success Training Program
  
  Week One
  
  Monday: Ring Dips 15, Pullups 15, rest 2 minutes. 3 sets of 10 pull-ups and dips alternated.
  
  Wednesday: False Grip Pullups for 3 sets. Ring dips for 3 sets. Regular pull-ups for 3 sets. Each set should be done ladder style: 1, 2, 3, 4, 5, etc. till you cannot complete another rung. Switch exercises and do a ladder with that. Take off the top rung of each previous set if necessary.
  
  Friday: False Grip Pullups for 3 sets. Weighted pull-ups and dips 2, 5, 3, 4 reps alternated. Ex. 2 weighted pullups and dips, then 5 of each, then 3, then 4. Pick a weight that is 70% 1RM
  
  Week Two
  
  Monday: As many dips and pull-ups as possible in 15 minutes. Equal numbers of both. Employ any set and rep scheme necessary to maximize your volume. After this, perform 2 false grip hangs for as long as possible.
  
  Wednesday: False Grip Pullups for 2 sets. Weighted pull-ups and dips 2, 5, 3, 4 reps alternated. Ex. 2 weighted pullups and dips, then 5 of each, then 3, then 4. Pick a weight that is 80% 1RM.
  
  Friday: Alternate false grip hangs and supports on rings. Perform 3 supports and 5 hangs. A support is simply the top position of a dip. Just stay above the rings with straight arms and keep pushing the rings down. Stop when the rings are shaking.
  
  Week Three
  
  Monday: False Grip Pull-up Ladders. Keep the ladder going till you are doing only 1, 2.
  
  Tuesday: Weighted Pullups and Dips for 4, 3, 2, 1. 60% weight for 4 and 3, 70% for 2 and 1.
  Wednesday: Weighted Pullups and Dips- perform singles of each exercise for 5 sets, then switch to the other exercise. Repeat this 4 times with 90%, 80%, 80% and 65%
  Thursday: Weighted Pullups and Dips for 4, 3, 2, 1. 65% weight for 4 and 3, 75% for 2 and 1.
  Saturday: Muscle-up. Just give it everything you have.
  
  If you cannot perform the first workout, then you need to build up to the point where you can. Get at least get 12 reps of pull-ups and ring dips before getting started on the 3 week program. If you want to make some attempts at the muscle-up during this 3 week period, go for it. Get a spotter if necessary. Have a partner hold your shins and push you up just enough to keep you moving. Alternatively, you can slip-tie JumpStretch bands around the rings and then insert a foot into each loop. Either method of spotting works well. Do this on your off days.
  
  That's all folks. Three weeks to the most productive upper body exercise on the planet! If you attempt this program, go to the Power Ring Training System user forums and share your progress with us.
  from: http://www.powerathletesmag.com
  
  On Thursday I train with Bernie and Falco on the trampoline. We managed the back flip with landing on front and also the sommersault with landing on the front: Here are some funny pics from that session:
  
  Ahhhh.... forgot one thing. I was in the newspaper and a Radio station called Antenne Bayern saw it and ask me if I want to make a interview. Why not?
  
  That´s it for today
  Servus (Byebye in Bayern-Germany)
  Thommy