- Resistance training
- Two-leg knee dominant exercises
- Single-leg knee dominant exercises
- Hip dominant leg exercises
- Hybrid focus leg exercises
- Upper body press
- Upper body pull
- Shoulder stability exercises
- Olympic lifts
- Chop and lift
- Core conditioning
The Pull-up is an excellent exercise to develop upper body pulling strength. When the athlete is not able to perform one single pull-up, start with assisted pull-ups. By supporting the feet on a bench or box in the assisted pull-up, a lower percentage of body weight has to be lifted. If more assisted pull-ups, than the prescribed number of repetitions , can be performed, progress to a resistance band pull-up. Place one knee or foot in a resistance band that is looped over the chin-up bar. Progress from heavy resistance to light resistance bands. When the athlete is able to pull up his own body weight, the number of repetitions can be increased by the One-rep to one-set method. The rest interval between sets is decreased slowly until one continuous set is performed.
|One-rep to one-set method to increase number of chin ups|
Through various progressions the intensity and difficulty of the exercise can further be increased. When more pull-ups can be performed than the prescribed number of repetitions in a workout, weight can be added to the pull-up by using a dip belt or by simply placing a dumbbell between the thighs.
Once a proper upper-body and torso strength base is developed, the athlete can move to explosive pull-ups to enhance power output.
The pull-up is an excellent exercise to develop strength in the upper back, the posterior shoulder region and the arms. The pull-up progression ranges from beginner exercises, where approximately 60 percent of the body weight has to be lifted, to very challenging pull-up variations.
The plyometric pull-up is an advanced exercise to enhance upper body power.
The plank with pull combination is an intermediate level exercise, targeting the muscles of the upper back, the posterior shoulder region and the arms. Performing a pull from a plank position places a high demand on core stability.