« previous next »
Pages: 1 [2]   Go Down

Author Topic: Move: One arm chinup  (Read 49632 times)

0 Members and 1 Guest are viewing this topic.

Coges

  • Hero Member
  • *****
  • Posts: 3107
  • Respect: +2267
    • View Profile
    • Email
Re: Move: One arm chinup
« Reply #15 on: November 14, 2017, 08:52:48 pm »
0
Is anyone doing any hanging in preparation for the OAC? From what I've heard recently building up to some serious time per arm can make a huge difference.
Logged
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

vag

  • Hero Member
  • *****
  • Posts: 6059
  • Respect: +3838
    • View Profile
Re: Move: One arm chinup
« Reply #16 on: November 15, 2017, 05:33:49 am »
+1
I feel too far away from it now to even think of actually preparing for it. The threshold I've put of actually thinking it is possible ( so starting to think what i can do to get it ) is achieving 5 reps @ 30kg / 15 reps @ BW. For now it is just progressively overloading the weighted chins/pulls.
Hanging makes sense though. I remember Kellyb once put an article up about ISOs being his favorite RFD tool ( dafuq??? ) Edit : here it is http://www.higher-faster-sports.com/isosforrelativestrength.html
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

seifullaah73

  • Hero Member
  • *****
  • Posts: 3933
  • Respect: +1742
    • View Profile
    • Email
Re: Move: One arm chinup
« Reply #17 on: November 15, 2017, 11:03:53 am »
+2
I may opt in too, but will see if there is any easy way around to getting 1 rep  :ninja:
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

Coges

  • Hero Member
  • *****
  • Posts: 3107
  • Respect: +2267
    • View Profile
    • Email
Re: Move: One arm chinup
« Reply #18 on: November 15, 2017, 06:20:26 pm »
+2
Quote from: vag on November 15, 2017, 05:33:49 am
I feel too far away from it now to even think of actually preparing for it. The threshold I've put of actually thinking it is possible ( so starting to think what i can do to get it ) is achieving 5 reps @ 30kg / 15 reps @ BW. For now it is just progressively overloading the weighted chins/pulls.
Hanging makes sense though. I remember Kellyb once put an article up about ISOs being his favorite RFD tool ( dafuq??? ) Edit : here it is http://www.higher-faster-sports.com/isosforrelativestrength.html

I would suggest putting some time into the preparatory work for it. If you get to +30 or more for 5 and don't have adequate scap stability or strength then it could take you a lot longer. Also I remember when I was hanging regularly and built up to a few sets of 1min plus my shoulders never felt better. 
Logged
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

vag

  • Hero Member
  • *****
  • Posts: 6059
  • Respect: +3838
    • View Profile
Re: Move: One arm chinup
« Reply #19 on: November 16, 2017, 05:24:18 am »
+1
Ill keep that in mind. Also, just thought of that, how about assisted OACs on that 'assisted pull ups machine'? Not sure it will be totally useful because of the very different mechanics/contributors ( mainly because of the rotation ) of the actual OAC. But it seems like a good way to progressively overload one hand vertical pulling?
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9112
    • View Profile
    • Email
Re: Move: One arm chinup
« Reply #20 on: November 16, 2017, 09:43:29 am »
+2
Quote from: seifullaah73 on November 15, 2017, 11:03:53 am
I may opt in too, but will see if there is any easy way around to getting 1 rep  :ninja:

i might actually try it when i get my leanest.. feels more possible mentally, the lighter i get. My potential cheat code.. :D

i'll probably beat everyone to it, just because of the crazy light/lean cheat code.. lmfao.

seems scary to try it, but less scary today (as opposed to months prior, or last year etc).. relative strength confidence.
Logged

Coges

  • Hero Member
  • *****
  • Posts: 3107
  • Respect: +2267
    • View Profile
    • Email
Re: Move: One arm chinup
« Reply #21 on: November 19, 2017, 08:17:03 pm »
+1
Quote from: vag on November 16, 2017, 05:24:18 am
Ill keep that in mind. Also, just thought of that, how about assisted OACs on that 'assisted pull ups machine'? Not sure it will be totally useful because of the very different mechanics/contributors ( mainly because of the rotation ) of the actual OAC. But it seems like a good way to progressively overload one hand vertical pulling?

From what I've seen it's archers and pulley assisted and negatives are the way to go but the assisted machine might be a good option. At least it's easily measurable. 
Logged
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

LBSS

  • Hero Member
  • *****
  • Posts: 12979
  • plugging away...
  • Respect: +8042
    • View Profile
    • Email
Re: Move: One arm chinup
« Reply #22 on: November 22, 2017, 12:13:47 am »
+2
the only person i know personally who could do it argued against the assisted chin up machine because in the real OAC your body twists. training with fixed knees doesn't help your body learn the movement at all.

here's his tutorial: http://www.beastskills.com/one-arm-chin-up-pull-up/
Logged
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Coges

  • Hero Member
  • *****
  • Posts: 3107
  • Respect: +2267
    • View Profile
    • Email
Re: Move: One arm chinup
« Reply #23 on: December 11, 2017, 05:17:07 pm »
+3
Just in case the OAC wasn't already hard enough

Logged
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9112
    • View Profile
    • Email
Re: Move: One arm chinup
« Reply #24 on: December 11, 2017, 07:34:03 pm »
+1
Quote from: Coges on December 11, 2017, 05:17:07 pm
Just in case the OAC wasn't already hard enough



ohhh feck aff. :ninja:

nuts.

that guy is ridiculous.
Logged

Coges

  • Hero Member
  • *****
  • Posts: 3107
  • Respect: +2267
    • View Profile
    • Email
Re: Move: One arm chinup
« Reply #25 on: December 11, 2017, 07:41:10 pm »
+1
Quote from: adarqui on December 11, 2017, 07:34:03 pm
Quote from: Coges on December 11, 2017, 05:17:07 pm
Just in case the OAC wasn't already hard enough



ohhh feck aff. :ninja:

nuts.

that guy is ridiculous.

Haha I love watching his videos for all the cool shit I will never be able to do.
Logged
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9112
    • View Profile
    • Email
Re: Move: One arm chinup
« Reply #26 on: December 11, 2017, 07:49:46 pm »
+1
Quote from: Coges on December 11, 2017, 07:41:10 pm
Quote from: adarqui on December 11, 2017, 07:34:03 pm
Quote from: Coges on December 11, 2017, 05:17:07 pm
Just in case the OAC wasn't already hard enough



ohhh feck aff. :ninja:

nuts.

that guy is ridiculous.

Haha I love watching his videos for all the cool shit I will never be able to do.

lmao. truth. 8)
Logged
Pages: 1 [2]   Go Up
« previous next »