Vad Muscle-Up One är

Det är ett sjuveckors program där du tränar 2-3 gånger per vecka. Totalt 21st träningspass. 

Bygg starka positioner

Bygg upp din överkropp, utan styrka så kommer du ingenstans.

Målet med programmet är att bygga upp fundamentet för en strikt muscle-up men du kommer också öka din överkropps och bålstyrka!

Strikta pull-ups, ring dips, handstand pushups mm, allt detta kommer bli bättre av att du blir starkare.

Detta är vårt mest framgångsrika program nånsin. Vi kan nästan garantera att du kommer bli en bättre gymnast av detta program.

Vad Muscle-Up One inte är
Detta program fokuserar på styrka inte kipp-teknik. Om du är ute efter kippade Muscle-ups och vet med dig att du gör ca 10 strikta pull-ups så kolla in programmet Ring Muscle-up

Get immensly fit in 48 sessions of the best training method for fitness there is. Strong, jacked and conditioned. You will become a better mover and look great. 

What Rise is
Rise is inspired by the Functional Bodybuilding movement with an aim in getting you strong and healthy. It also has an aim in fitting into peoples lives so the timeframe is dedicated to people that want to spend some time with a serious training program but who cannot dedicate three hours at the gym. We want you to feel good while training and to really feel the improvements. Every session is planned in detail.

Move good look good
We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.

What you are getting yourself into
The program stretches over 48 sessions to be trained at your pace, each session takes 75-90mins.

Video and explanations
Almost every exercise in the program has a youtube video found on our channel. We have produced over 200 videos for this program only so you better will get the feel for how to perform a movement. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.

We look forward in seeing you Rise!

//Relentless Method team

An example session can look like this. For simplicity we have removed all the videos.

Warmup
3 rounds not for time - focus is to activate muscles & get warm.
300m row + 10 shuttle runs
10 lateral steps right + left with band
10 glute bridges with band - 2s pause in top of each rep
10s dead hang pronated grip + 10s dead hang supinated grip
10 scapula pushups
20-40s wall sit with band

Strength
A: Build to a heavy 3 Front Squat - tempo 32x1.
32x1 = 3s down - 2s pause in bottom - up - 1s in the top.
If you can not hold this tempo, do not continue building.

This exercise is part of our test-battery and for tracking purposes please register results here: http://gorillafitness.se/athlete/registerWorkout.do?workoutId=613

For future comparison it is wise to note weight, feel and maybe even shoot a video of the performance.

Notes:

Focus here is to always keep the tempo. Important to keep your chest high
all the time.

B: E4minute x 4 sets
6/6 Single Arm KB Bulgarian Split Squat
AMRAP (minus 2 reps) Ring Row - tempo 3030

When performing a split squat key is to let the knee track over you toes, not
too much in front of them. If your right leg is working, keep the KB in left front
rack, and vice versa.

Ring row - same as the squat, make sure to keep the tempo. When you cant,
stop right away.

AMRAP: AsManyRepsAsPossible

C: E4minute x 4 sets
6 Double DB Bench Press (build to a heavy 6 in 4 sets)
6-8 Single Leg RDL with DB or KB

No tempo in these movements, but make sure to do them with control.
Very important that you are controlling the descent in both movements.
Slow down, faster up. Do not go too heavy. If you are moving well you can
go heavier each round. Make sure that you are getting a stretch benefit in the bottom of the DB Benchpress and that you truly are locking out the elbows in the top.

Conditioning

D: AMRAP 12 minutes
15+15m Rope Pull 60/40kg
10 Double DB Z-Press - Alternate arm (5 per arm)
8 Sandbag or D Ball Squats

The purpose of this piece is to get a good pump, and of course some
endurance in your pushing/pulling.

Rope Pull - if the weight is too heavy, scale. Do not use your hips. The only
thing working should be your arms/lats. Try to keep your back in line with the
floor.

Z-Press - pick a weight you can do 12-13 reps with so 10 isnt way too heavy.

Squats - no leaning forward. Keep your chest high. They should be unbroken
so pick a weight you can handle.

Det här programmet utvecklar din styrka i all slags handstående.

Under sex veckor, tre dagar per vecka tränar du på strikta handstand pushups, ditt handstående, bygger upp din core och fortsätter utveckla din dragstyrka.

Du kommer vara en mycket starkare människa upp och ner efter detta program. Det garanterar vi.

 

Negative muscle-up floor version

 

 

Improve your deadlifts!

A smart and proven program to push your deadlift while still working the olympic lifts. This program was run in the competitor program and it worked like a charm so we want to share it. It is a perfect program to both build capacity in your posterior chain and in the end we go high in intensity.

What it is:

6 weeks training, five days a week

* Deadlifting three times a week.

* Weightlifting everyday

* Squats twice a week.

* Weightlifting upper body assistance in form of push presses, snatch grip push presses, shoulder presses and pull-ups.

 

Nio veckors handstående träning som tar dig från väggen ut på golvet. Varje pass tar ungefär 30 minuter att genomföra.
* Specifika uppvärmningar
* Handledsstyrka
* Core
* Tre dagar / vecka
* Både handstående och handgångsprogressioner 

 

 

Det här programmet utvecklar din styrka i all slags handstående.

Under sex veckor, tre dagar per vecka tränar du på strikta handstand pushups, ditt handstående, bygger upp din core och fortsätter utveckla din dragstyrka.

Du kommer vara en mycket starkare människa upp och ner efter detta program. Det garanterar vi.

 

No more pain only gain!

This program is the personal program of the headcoach himself. Marcus Herou.

You will train the same sessions as Marcus. You will get exact details on basically every move done during the session. Detailed feeling explanation and sought stimuli.

For whom?

The program is targeted towards any or all of:

• Retired competitors that wants to train serious but that cannot follow a competitor or youngster template
• Someone that could be pretty advanced but just want to train for allroundness and still wants to improve skills
• Someone that is tired of kipping and snatching all week long
• You hate those 5 min lactic workouts that leave you sore for days
• You want to be able to move good without pain
• You dream about performing a one-arm pull-up or 7m L-sit rope climbs while still pulling 2,5 x bw deadlifts
• You should be able to handstand walk decently, perform a strict muscle-up. This program will train you in this but in bigger volume and difficulty

What is it?

• Leg and pchain allroundness
• Gymnastic skills from planche, handstands, handstand walks, press to handstand, front levers you name it
• Lots of chin-ups, strict muscle-ups, dips, handstand pushups etc
• Aerobic capacity focus - stuff that builds without leaving you sore

 

Typical session

A: Detailed warmup for the session theme

B: Compound lower body movement ie Back Squat, Deadlift, Yoke Carry etc

C1: Upper body pull ie Pull-ups behind the neck, seal rows, strict muscle-ups etc

C2: Lower body assistance ie Step-ups, lunges, split squats etc

D: Gymnastics / Midline ie Front lever, handstands, press to handstand, planche etc

E: Conditioning for the session theme

 

 

Du börjar närma dig ett handstående men har problem att balansera dig vid vägg och i dina kick-ups. Det här programmet fokuserar på att ge dig självförtroendet att hitta balans så du är redo att gå ut på golvet i både handstående och handgång.
4 veckor, 3 gång per vecka  och 30 minuter per pass. Perfekt som extra träning före ditt pass.

 

Ett program för dig som har ca 5 muscle-ups och vill komma upp i 10 muscle-upsområdet!
Fyra veckor, muscle-ups 3 gånger per vecka. Dina händer kommer bli sura, dina triceps och pecs enorma och du ett steg närmare ditt mål.