Should You Kip?: Recap| Ep. 26
I’m calling myself out. After watching the previous two days episodes I wasn’t happy. The message I portrayed was kind of cloudy. Today is about smoothing out the rough spots and getting everyone on the same page again.
Direct and to the Point:
Static Hang 2x Body Weight (10 sec hold): Replicates the stresses applied to the arm in the bottom portion of the kipping pull-up. Testing mostly passive structures for shoulder integrity. If you fail this test there is a high risk of injury with kipping. The test is telling you that your shoulder can not handle the forces applied during a kipping pull-up.
10 Rep Pull-up Challenge with 4 Step Scapular Pull-ups: Tests the strength of the active structures of the shoulder. The severity at which you fail this gives a barometer to your risk for injury. The closer to zero, the higher the risk.
Regardless of the above results. Strict pull-ups are a great way to strengthen both the passive and active structures of the shoulder. We are going to implement the Recon Ron pull-up program for this.
Recon Ron Strength Program: This is a capacity program. When doing this program we want to hit fatigue but never failure. For best results we want to be able to perform working sets of around 6 reps. Thus, we want our max strict pull-ups to be at least 8-9.
1. Find the the proper “big band” that allows you to perform at least 8-9 reps. If you’re doing 20 pull-ups, the band is too strong. If you can’t do 8-9 the band is too light.
2. If your max strict pull-ups are above 10 (unbanded), find your max strict pull-ups with good form (be honest)
3. Record this for tomorrow.