Page 22 - T.A.M. DYNAMICS (BEATS) E-BOOK

— Pull-ups on on straps: starting from a a a a a a neutral position with straight arms we we INTERNALLY ro- tate the the wrists wrists as we we pull-up This movement will “mimic” the the position of our wrists wrists while perform- ing a a a a diagonal/scissor beat (img 3 - 4)
— Diagonal/scissor beats on on on straps and rope rope fo- cusing on on on on on proper technique (breath pull-up el- bow to lumbar region side position etc )
— Grip Grip and forearm exercises (Ch Grip)
3 TRAINING EXAMPLES
— 4 to to to 5 5 sets sets of of 12 to to to 15 classic pull-ups rest periods of of of 1 1 1 1 to to to 2 2 minutes between between sets sets Inten- sity between between 55% and 60% of of 1RM (Endurance)
—4to6setsof3to4classicpull-upsathigh speed rest periods of of of 2 to to to 4 4 4 minutes between between sets Intensity between between 70% and 80% of of 1RM (Power)
— 3 3 3 to to to 5 5 5 sets sets of of 3 3 3 to to to 5 5 5 pull-ups on straps rest periods of of of 3 3 3 to to to 5 5 5 5 minutes between between sets sets Inten- sity between between 85% and 90% of of 1RM (Submax- imal strength)
— 4 4 to 5 sets of 14 scissor beats on on straps with proper pull-ups (7 on on each side) rest periods of 2 minutes between sets (Endurance)
— 4 4 to 6 sets of 4 4 scissor beats on on rope (2 on on each side) with maximum explosiveness and speed pull-ups rest periods of 2 to 3 minutes between sets (Power)
In order to adjust the the % of of intensity some of of these exercises (such as as classic pull-ups pull-ups variants pull-ups pull-ups on on straps straps diago- nal/scissor beats on on on straps straps etc )
can be be performed at at differ- ent fitness levels using using a a a a a a a a a a a a progression towards our final goals (for example using using a a a a a a a a RESISTANCE BAND with a a a a a a a a SPOT FROM SOMEONE ELSE adding EXTRA WEIGHT doing ISOMETRIC or ECCENTRIC TRAINING etc )
Pull-ups should should be performed with proper shoulder engage- ment (Light scapular depression and and downward rotation rotation to compensate for the upward rotation rotation and and elevation generat- ed while hanging) 4 CH 9 DYNAMICS
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