Outdoor Agility Training : Outdoor Jungle Gym Pull Up Variation

Pull ups are a great way to build lean muscle and agility; practice agility training for sports or martial arts in this free workout video.

Expert: uniquejoy
Bio: Unique Anderson, is the co-owner of Energy Fitness, in NYC. Since age 13 she's been an avid participator in extracurricular activities, from Women's basketball to track and field.
Filmmaker: Paul Muller

Category:

Sports

Tags:

• training
• fitness
• exercise
• flexibility
• agility

[kctraceur]

GTG (stands for grease the groove) is an effective way to build the amount of pullups you can do.

The idea is submaximal (meaning do NOT go to failure, stop 2-3 short of failure) reps, 5-6 sets SPREAD OUT throughout the day.

So if you can only do 5 or 6, it'd be like this:

After you wake up, do 3-4.

A few hours later, maybe during brunch or lunch, do 3-4 more. When you get home, do 3-4. Before dinner, do 3-4. And then 3-4 more before you go to sleep.

You won't see much muscle gain, because it's

[fullbandosftw098]

lol u can only do 3 lol noob!

[13andincrediblycut]

I do great with agility and accuracy. It must be genetic because some people have poor-coordination no matter how much they work out/train.

I am otherwise. lol XD

[IamHueGraves]

@chechengangsta1994 40 when you were twelve, so which is sadder that you lie, or that if you arent you took steroids, or maybe that you havent gained muscle since you were 12

[chechengangsta1994]

yo i did 40 when i was 12 years old and can still do that much and i tell you that pull ups make you hit harder and faster,it's the best training if u do it right.

[ebateru]

If you can barely do 1 pull up, try some jump pull ups. You basically hold the bar, en jump up (so you dont pull yourself up!). When going down try to go down as slow as you can, say 3-4 seconds. Then jump up again....this way you work on the negative side of the movement. Once you can do 10 of these or so, try without jumping.

Same thing is applicable for dips for example..

good luck man!

[IommiVai]

start in chin over bar position and slowly lower your body. repeating this with minimum break of around ten seconds will increase your strength so you can do multiple chin-ups/pull-ups easier w/ proper form.

[kctraceur]

Negatives.

Jump to the top of the pull, and try to go as slowly as possible on the way down.

Do this frequently until you can get just one.

Then just do that one a lot. As much as possible.

Until you get two. And so on.

Good luck.

[wiliscool]

ok what if i can barely do 1?

[kctraceur]

a CNS (central nervous system) based exercise routine. You'll see amazing increases in the amount you do, but probably not a lot of muscle growth.

Enjoy.