Episode 553 P365: Building Muscle-ups; Building Foundational Pressing Strength
Part II of testing foundational strength requires us to be able to perform 10 strict dips from a solid surface and 5 strict dips from an unstable surface (rings). If we were unable to pass the challenges set in episode 552 than you would use this episode as a guild for building foundational strength in the dip (pressing) portion of the muscle-up movement. Below is the Recon Ron program. The same program we would be using if you were unable to pass the pulling requirements tested in episode 550. The goal of this program is to build capacity. To do this we need consistency so it is performed 5x a week for 4 weeks. We perform 5 sets separated by 2-3 min rest, We exercise to fatigue NOT failure. All participants who selected a band setting that allowed them to do 8 dips would begin on week one. However, if (at an unbanned setting) you were able to complete more than the suggested 8 rep starting point you begin on a week that was 2 reps less than your max effort. Example 16 reps -2 = 14 rep setting (you would start week 12).
I can’t stress enough the importance of time and consistency here. Although shown in consecutive order we need to continue working on this program for a minimum of 4 weeks before retesting. It this strength that gives us the FOUNDATION to build skill on top. Rushing this element is a great way to set up for injury.