DeAndre
Ragivaru Anastase
Posts: 661
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Post by DeAndre on Apr 12, 2019 5:21:14 GMT -5
What are thy training goals that you look to complete for each month?
for me:
1. 27 pulls 2. 50 pushups (update @ 19th April: 31)
3. 8 minute dead hang
You guys?
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Post by Kane-Not-Kosugi on Apr 12, 2019 17:24:07 GMT -5
1. Learn how to do a handstand 2. Learn how to do a muscle-up 3. PR in the mile 4. 25 pullups- Update (22) 5. 50 pushups- Update (45)
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Post by roy on Apr 15, 2019 21:37:36 GMT -5
Cool question
1. Increase finger grip strength and stamina 2. Increase weighted pullups and weighted dips 3. Become more explosive (sprints, vertical jump) 4. Maintain one arm pullup and improve range of motion 5. Become heavier without it affecting cliffhanger performance
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DeAndre
Ragivaru Anastase
Posts: 661
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Post by DeAndre on Apr 16, 2019 7:31:22 GMT -5
Cool question 1. Increase finger grip strength and stamina 2. Increase weighted pullups and weighted dips 3. Become more explosive (sprints, vertical jump) 4. Maintain one arm pullup and improve range of motion 5. Become heavier without it affecting cliffhanger performance hmm for your goals maybe try to be more specific. eg: for 1. Increase finger grip strength and stamina; maybe set a deadhang goal of 10 minutes or whatever level you're at. I'm not sure about 5 though -_- I think weight is just something you put on for ANW as a side effect of more muscle. It would definitely negatively affect cliffhanger performance bc of basic physics so essentially you want to increase muscle mass while increasing grip strength to offset it?
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Post by roy on Apr 17, 2019 6:56:50 GMT -5
Cool question 1. Increase finger grip strength and stamina 2. Increase weighted pullups and weighted dips 3. Become more explosive (sprints, vertical jump) 4. Maintain one arm pullup and improve range of motion 5. Become heavier without it affecting cliffhanger performance hmm for your goals maybe try to be more specific. eg: for 1. Increase finger grip strength and stamina; maybe set a deadhang goal of 10 minutes or whatever level you're at. I'm not sure about 5 though -_- I think weight is just something you put on for ANW as a side effect of more muscle. It would definitely negatively affect cliffhanger performance bc of basic physics so essentially you want to increase muscle mass while increasing grip strength to offset it? Yeah I have different ways of going about achieving these goals. I try not to get obsessed with numbers. If I am a little bit stronger than the previous month then I'll just keep doing whatever it is that's working. Otherwise I'm the type of person who will get flustered if one week I am lifting less (even though that's due to natural variations in day-to-day strength), even though the overall strength is increasing long term. ex. for goal one what's working is: -weighted dead hangs, -weighted pullups, -decreasing the size of the ledges that I'm hanging from, -doing the cliffhanger in my garage back and forth without stopping. How do you go about reaching your goals?
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DeAndre
Ragivaru Anastase
Posts: 661
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Post by DeAndre on Apr 18, 2019 1:08:47 GMT -5
Progressive overload - you have to make the exercises harder every time you do them or you won'timprove. Most of the time I will just do more reps but sometimes after a while of doing that I will make the exercise harder.
Ex. for my pullups I'm doing 3x11 right now, max is 22 want to get 27. So I'll go 12, 12, 11 next time, 13, 12, 12 the next etc. Hangs I know I can do better sometimes I just slip off. Current max about 5 minutes and i know I can get better just a matter of willpower, it is. Pushups - just do 3x20 for me and that really works, although I'm thinking of cutting the number back to focus more on form and slow reps (for eccentric overload/mechanical damage, one of the key muscle building pathways along with progressive overload [+reps/weight] and metabolic stress [not giving your muscles a break]). EDIT: Metabolic stress = not giving break while working out, recovery after is still ofc necessary!! cannot stress that enough
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Post by roy on Apr 19, 2019 3:05:54 GMT -5
That's interesting you're thinking of focusing on completely controlling the repetitions, and that you do a lot of stamina based work. What's your height, or rather, have you quickly improved on a lot of upper body obstacles without doing so much direct strength work?
What I have focused on is simply becoming stronger and more explosive by using weights and explosive movements, and not really focusing on controlling repetitions slowly over say, 15+ reps. Of course, I'm still controlling it over rep ranges of 3 reps, 5, 8-12 etc., and whilst doing any explosive workout, but not so much in the very high rep ranges. I think part of that might be because I'm taller (6'1" and my arms are even longer), so it's been really important just to have the strength to do those movements in ninja warrior that might come easier to a shorter ninja. Also I've taken a LOT of pages out of strength building workouts for bouldering, which doesn't necessarily involve much high rep work and even foregoes pullups completely in favour of dynamic and power movements.
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DeAndre
Ragivaru Anastase
Posts: 661
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Post by DeAndre on Apr 19, 2019 8:04:58 GMT -5
I am 5'10 to about 5'11 (did you know that your height changes from day to day if you're below about say 18-20?) so I am a lonk boi, although not as lonk as you roy. It's not all about controlling the reps, you should go slower on the way down as opposed to just dropping, but this doesn't matter as much as the concentric portion. For the most part us as Ninjas must be able to pull up as many times as possible, the down portion is of course important for absorbing on a lache, or going down on eg: Iron Maiden, but one arm lock offs are probably a better workout for that anyways. You're right that I should start implementing more explosive powerful movements, but on the occasion that I do a 'Ninja' course (where I draw s*** in the ground and jump on it, since I have little of my own, i have to sort of adapt to my own environments a little) I will do a "Salmon Ladder" (clapping pullups). This is ofc important for obstacles like Salmon Ladder, Deja Vu and Cane Lane (although to be honest for the most part you don't actually NEED a clapping pullup, most of the kip/height generated comes from the hips and legs). I think (in my personal opinion) it would be good to do normal pullups for reps as well until you have hit say 35. Good number to have gotten to, most Ninjas can get 40+ so that would be a start. From there it would be OAPs for strength, weighted pullups for endurance, and clapping pulups for power; but this is a multidisciplinary sport. As for bouldering, it is very important for power and also mental training as heights and whatnot, but do remember that a lot of inclined boulders require less of a 'pullup' and more of a horizontal/inverted row type scenario/position, so maybe do grab a TRX or suspension thingoe and practice on that if you want to increase your power.
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