Obstacle Mud Runner - issue 6

01732 452404 ForEliteAtheletes to FunRunners 41 RACE : FITNESS get in shape day 1 day 2 day 3 day 4 day 5 Dead Hang 30 sec 30 sec 30 sec 30 sec REST DAY Band Assisted Large band x 10 Large band x 10 Large band x 10 Large band x 10 Eccentric Not yet Not yet Not yet Not yet day 6 day 7 day 8 day 9 day 10 Dead Hang 40 sec 40 sec 40 sec 40 sec REST DAY Band Assisted Large band x 10 Large band x 10 Large band x 10 Large band x 10 Eccentric Still not yet Still not yet Still not yet Still not yet day 11 day 12 day 13 day 14 day 15 Dead Hang 50 sec 50 sec 50 sec 50 sec REST DAY Band Assisted Medium band x 10 Medium band x 10 Medium band x 10 Medium band x 10 Eccentric Get ready Get ready Get ready Get ready day 16 day 17 day 18 day 19 day 20 Dead Hang 1 min 1 min 1 min 1 min REST DAY Band Assisted Medium band x 10 Medium band x 10 Medium band x 10 Medium band x 10 Eccentric x 5 x 5 x 5 x 5 day 21 day 22 day 23 day 24 day 25 Dead Hang 1 min 30 sec 1 min 30 sec 1 min 30 sec 1 min 30 sec REST DAY Band Assisted Small band x 10 Small band x 10 Small band x 10 Small band x 10 Eccentric x 8 x 8 x 8 x 8 day 26 day 27 day 28 day 29 day 30 Dead Hang 2 min 2 min 2 min 2 min REST DAY Band Assisted Small band x 10 Small band x 10 Small band x 10 Small band x 10 Eccentric x 10 x 10 x 10 x 10 30 days to master the pull up Demonstrated by James Allen, Exercise Specialist, Better Body Group, Sevenoaks. Dead Hang Simply grip a bar and hang. This will improve your grip endurance. Band Assisted From standard pull up position, loop your knee through the band and complete the up and down movement. The thicker the band, the more assistance you will have. This improves the bottom phase (pull) which is often the hardest part. Eccentric Grip the bar and jump up. Lower yourself down slowly, in a controlled manner. As the weeks go on, try to extend the time it takes to lower yourself down fully. Assuming you could do 0 when you started, you should now be able to do at least 1. Now start again and increase the difficulty.