 Mae'r dddwyddiol yn y cwestiynau gyda'u knoeddol iawn – mae'n gweithio arweinydd. Mae'n gweithio ar y byd, ac mae'n gweithio'r golywnerau lleol. Ac mae'n gweithio ar y byd yn y cwestiynau. Mae'n gweithio'r cydydd fel hynny, ac mae'n gofyníllu bod tunaf o goboi cyflosion iswyd. Arweinydd pob gwlygu wil gweithio. Mae'n gweithio ar minellfa yno, dwi'n gwneud eich gweld. Rwy'n gael ganddo eich bod ni'n gweithio'n gweithio'r archfweliadu, rwy'n gweithio'n rhywbeth anhylch ar yr hynny saen. Ond while we continue to build a foundation of fundamental strength, we don't get to play at a higher level. If you can do a muscleup and want to do a front lever, there's going to be a certain amount of work you have to do just to get basic strength up to be able to go and play at that level. Mae'r rhigol iawn sy'n cael sefydlu o mortylu o'r ddiogel o watfodol o hynny i phoblach llyfr y iawn i gael y llynydd i gofo'r duol ystafell iddyn nhw, ond mae'r rhigol iawn i'n ddull i ystyried beth fydd yn cael ei gael y stryd, ac oes y ddull i gyda, mae'r strygu, mae gaf ystrygu, mae'n ddwefnog i gael llyfr i gael rhoi. A'r prynsaf o wasb���fyn, mae'n oed o hoffi rydych chi'n gweithio'r siar The other sides and that are about how we bring those things together. Ff we're going to pick one up, your first pull-up, just four straight left or ten pull-ups so we just need to get more force out of our pull-up or more velocity, the same sort of principles are going to apply. We're going to focus the vertical push and pull patterns. Horizontal is a little bit easier so we can do body weight rows and push ups but we would be examples of our horizontal push and pull. Rhywbeth yn wahanolio'r busch yn cystafell i ddechrau'r porfysgo, dypa ac yn cyfrannu'r byd. Nwn, rhaen, mae hyn yn gwneud yn cerddur yn ddechrau, neu mae n technol yn cael rhaen i rhan o'r ddechrau. Ysgol yma'r prynsbwell hynny'n i ddechrau, ac rhaen i'n meddwl i wneud o'rなffon mewn mynd i ddweïm sy'n gael wahanol yn rhoi ddweud o'r cyfrannu'u ddweudio. So, I'm going to go through these then we're going to give you some practical stuff to go out. So, the first one comes from creating a stable base. In all of these positions at the pull-up, we talked about the dead hang before. When we did a dip position for the muscle up, we talked about a front support. And for the pike push-up again it's about being able to create this stable shape which we can move from, control the spine. If we don't have a stable base we can't produce force. There might come a point though where you can start to get the certain amount of winds with your pulling strength for example but to go from three to four or five to ten, if it's this system which is falling down then that's going to be where we need to go and spend some time. We could just go and do more band assistive pull-ups but then it's not actually, if you're finding that band assistive pull-ups aren't translating into actual body weight pull-ups this might be one of the reasons that we just don't have that chassis isn't strong enough. So that could be do we go and do more active hang work and if I'm getting good at a 30 second active hang and I'm putting more weight around my waist to an active hang that needs to overload that stability. My opportunity is to try and get my scaps positioned and holding in a stable shape for longer so that they can produce force for longer. Predominantly the muscle types around our stabilisation system is a type 1 muscle fibre. Those guys are smaller muscles, they work for long periods of time and they are like endurance. The type 2 muscle fibres that are predominantly made up of lats, anterior delts, pecs those muscles produce a lot of force but they tire quite quickly. If the stable base isn't there, if the stabilisation system fails because it's underactive the big prime mover is just trying to take over and then now they're going to try and stabilise the joints and then create that stable base. It doesn't work as well as if we actually let each muscle group do what it's designed to do. So we need to create some overload in here. We won't do too much of that today because it's more of the same. It's actually just active hangs, it's some more front support. We get a lot of this from our pushing patterns through our handstand work. Your isometric work that you've been doing in your fogstand is great for the pushing foundations. It's often this pool where people get stuck. When we do the human flag we'll do a single arm active hang. We're big fans of some of the hanging stuff in here. If you've got a rig in your gym just doing more hanging work so you're constantly overloading in different patterns more single arm hang transfer work that all serves to build these stable foundations. And there's also our YTW more isolated progressions of just creating more stability, reverse flies. That sort of stuff is going to be in the workout that we do to finish the weekend tomorrow so you will visit some of this stuff. Hopefully it's going to give you some context around that. So we might need to do some upgrades to chassis. The second part of this is that we've got these, let's take pull-up as an example. We've got these three specific sort of tools that we might want to use. So an assisted pull-up is a useful thing to do with a band. But we're not going to get 10 body weight pull-ups just from doing assisted work. The band and the argument against using assisted only is that at the bottom of the pull-up you've got a band on full stretch. So it's actually helping you the most from the position of movement just to get going. So the band is helping pull you up due to the stretch. It's providing less support as you come up through the movement. But the hardest bit in a pull-up is getting going from that bottom position. And that again comes partly back down to the stable base. So what we can do, we can use band-up because it's good to get people through the range of movement. These work really well to get reps in the bank. You might do 10 band-up pull-ups wicked. You put in some capacity and you build some endurance. That's our capacity strength to a certain degree. The eccentric and the isometrics are going to form part of our more specific strength. So it might be that we're jumping up to the top of the bar and we're going to lower down 5 seconds. And we're just going to work that eccentric phase. It creates a lot of tension in the muscle. The strength adaptation off the back of that is good. So we can start to build eccentric strength, which will ultimately then turn into pulling strength. So by lowering the force we can lower more force than we can pull. So by lowering we're building more strength in the muscle. And then down the line when I try and pull that muscle has a greater capacity to produce force and therefore it transfers over. So by only training the eccentric we get better at pulling by default to a certain degree. And those two things are going to work well together. Some assisted work to train the concentric phase, but also just hammering this eccentric work to build and stress that muscle to be able to produce more force. Isometrics are different points. These are good for sticking points. So the isometric hold in the dead hang is the bottom portion of our pull-up. It might be that we're struggling to get out of that real bottom hold. So we're just going to come just into the bottom position and I'm going to do an isometric hold there. I might do 10 seconds and then just let go. I might do 10 seconds in the middle point, 10 seconds at the top. You can range those through. In isometrics we'll gain strength 15 degrees either side of the point that we're training at. So if you can't get out of the bottom bit or you've got a sticking point in the movement, just training wherever you're at will give you a little bit of a strength adaptation either side of that. If you can't quite get your chin above the bar and we're doing an isometric with the bar in line with the eyes, we're going to start to be able to inch that up just by training in the isometric shape. You can work all of these and that's where the programming comes in. And then the final one is just around capacity. Startings just put more reps in the bank. There's a value in doing easier stuff. So more horizontal pulling, just building the capacity that you've got to pull force, will translate into a pull-up if we're starting to do some of this other stuff as well. So easier stuff, less costly, less stressful on the system, but it's just volume. We just need to get reps and basic raw strength in the bag to help these more specific positions. And that's where some of the variations come in that we'll look at again tomorrow. You can do different forms of pull-ups. Different kind of progressions that you can do within calisthenics that don't always have to be a strict up and down pull-up pattern. For those of you that need to take that to a next level and you want to go, so that's pull-up number one. If we want to go from five to ten or we want to start to go and do something like a more specific movement at a higher level, we can just start to make these same principles more advanced. So rather than using assisted, I might be using weighted. So if I can do ten pull-ups, I'm going to stick a weight vest on and I'm going to drop back down to five. So I'm training in sort of a more maximal strength adaptation phase. It's just, again, just a different way of building strength in the muscle. E-centrics, I was doing some work on my front lever earlier on this year, and I'm just doing E-centrics with a 20 kilo vest on. It's just flipping. It's the same principle. It's just overloading that system. Isometrics, the same thing. And we're just constantly looking for that progressive overload. How do we find ways in body weight training to consistently stress the system so that we get a continuum of adaptation? Any questions on any of that? That makes sense. The art is what we've put together in the virtual classroom where we've kind of programmed those things. So we've got programs for pull-ups and we've got a new section of that coming out in December, which is called Body Weight Basics, where all of this stuff is going to be built in, specific pull-up programs. But if you look at it, I don't know how to stretch that together, how many eccentric should I do, how many isometrics. The reps and sets aren't complicated, but if you sometimes just want something prescriptive to follow, you've kind of mapped it all out, because you could argue, I'm just going to do assisted one day, and then isometrics one day, or eccentric, is how you kind of blend all that together, which is in a bit of the skill of the programming. I'm happy with that. So what we're going to try and do is just play with some of this a little bit, and we'll take the pike push-up progression and the pull-up so you guys can feel some of it. That will then take us into a vertical push-and-pull pattern, which is our human flag, which is basically pushing with the bottom arm, and if we understand how to kind of, if we get our pretzels warmed up and prepped again with these two overhead pushing and pull patterns, it will feed in. Those of you that want to do some human flag, we can go through some progressions. Some of you guys might want to spend a bit more time understanding this as a takeaway, and then we can do that as well. If you want to do both, we can do that. We'll make a plan. No questions on either. I thought it was boring, or I did a really good job. OK, let's get some space. Let's have a look at our pike push-up progression. So, if I'm going to start to build this strength in my vertical pushing plane for my handstand, but also for a human flag, I'm going to have to get better at producing force in this direction, and we're just going to load these patterns more progressively. So, my first one for my pike push-up shape, if I start in press-up position, I'm just going to walk through, create this V position we looked at in the Pluto sniff, elbows behind the body, same principle, but I'm just going to drop in and back out, and Jaco can take over. So, he's going back to the same shape he started in. As he drives back up the hip, and then he can space, stack to the bottom. This morning. The position his hands, shoulders and head are making as he's going through. He's getting into the shape that's very similar to his frog stand position in terms of the head is forward of the hands and the shoulders are getting stacked on top. Yeah? Rather than elbows flying out to the side and head coming down between the hands, that's sort of the common mistake people make when we get into that shape. Push the shoulder in a poor position. It's not good for strength in terms of producing force. It's also not good for impingement. The big mistake people make is they come down, they flatten the back up and they push it. See, now he's getting towards more of a horizontal push rather than driving back to the same position. It's a difficult one because it's easy to say, well, don't do that, but the brain understands the path of least resistance. For you to push horizontally, like a push-up, then it is push vertically. And things like if your hamstrings are tight, it's harder to get back into that shape as well. To review that I was talking to this morning about it, I was talking about trying to compress your quads up towards your abs to make you come back into that sort of V shape position rather than starting like that coming down, which you might open a little bit and then as you come back up just staying open, you want to try and really work hard in your midsection to pull yourself back up. After that we're basically looking at how do we then overload this. So when we were talking about making a frog stand slightly harder, without adding a weight vest on or anything, all we did was say can we put our hips a little higher by putting our knees higher on our elbows and all of a sudden that felt harder on the shoulders that were supporting us. We do the same thing here. If we take our feet up, so if we walk down your box up, cool. His position on the floor hip in relation to the shoulder is high, but it's not like on top of the shoulders. So if we go feet onto the box raise them up, walk the hands further back now his hips are virtually on top of the shoulders, still comes down and makes a triangle with the hands of the shoulder staying in a nice position. It's still relevant to our frog stand goals and our hand stand push-up goals that we may have but there is a lot more load going through the shoulders and it's a lot more vertical rather sort of diagonal. So progressively sticking him up if we then raise the hands up we're making the progression harder not through load through range so rather than stopping where your head touches the floor which is not really that deep in terms of a shoulder press if someone was doing a barbell or dumbbell press and stopped here, like half reps, half reps bro we've got to come all the way down to the bottom before driving up so having the hands higher means we do get this bottom position where the hand is by the shoulder but you're going to find that it's hard getting out of that deep position and Tim changed the box as he raised the hands up to make sure that his hips stay in the same high position of his hands up and feet up at the same time to make sure that relatively it's the same then it gets juicy Do you want to have a play with the last one I just wanted to show you just if you find it any of these difficult and you haven't got you're trying to string into bridge the progression we're just going to use the band just like before just for a bit of support so it's going to take a bit of weight out of the movement but it just again means that on that sticking point here I can work that push pattern you can do eccentric on this stuff if you want if you're trying to build some more strength and you want to kind of work through some more range you can't push out of the bottom position eccentric pattern is going to be slow, lower down I might hold the bottom I'm not strong enough to get out so I'm going to push eccentric 5 4, 3, 2, 1 set down reset 5, 4 3, 2 1 and hold push eccentric on and reset your shoulders know about it when you start put some high tension intensity stuff about it sound good? so just feel that backwards push drop it in and just drive out the way that you came push, push back, back, back, back good you've got to drive backwards so your instinct there the brain just goes it's way easier if we just push this way so you've got to go back I always think just go like you're on rails so you've got to go in and out on the same line and it does really definitely feel like you're going backwards away from the power of bars to create that vertical line let's try one more I use boxes all the time I actually like it for the handstand push up push backwards and up push back, back, back, back, back good so just what you were doing before elbows pointing here go down to the shape elbows and then they were just coming in there, coming in there whereas we want to screw so my elbow crease point my elbow crease forward and back that creates external rotation of the shoulder it's going to put your shoulder in a better position and the elbow in a better position it's going to load up your triceps a little bit and then your head look is going to make a triangle make a triangle with the hands go and drive back up so I'm here I'm screwing there, it's that action that little twist so just show me that before you do anything just stay in that pipe position show me that little twist I'm not turning the hand watch, hand doesn't move it's coming from the shoulder that's it so you're just talking that up imagine you've got a piece of paper newspaper on the floor and you're going to try and rip it open but you're not turning the hand to create that action and then head comes forward and makes that triangle good ok and then the other thing I want you to do I want you to walk forward so I want the forearm to be vertical so look, if I'm here rather than being back there where I've got that angle I'm going to try and stack vertically and come down and drive back up to that shape trying to keep a vertical position with the forearm so I need you to stick your bum higher and load yourself further forward that just helps you load up onto the air so that nice and tall this stays vertical you come forward and down better it might feel a little harder but we're going more vertical nice, that's better but better I'm going to use the wall and maybe just use the wall with one leg find the bottom and then come up without the wall maybe come to it if you need it and then I've got one of the ones to try for you at the moment you're good at these, these aren't too bad I'm trying to find the thing that's going to be like ah that's really hard find the one that's the weakest and the other one might be you still did it try that because then the other one is just the wall facing one so come down take your feet off but yeah it's just working in balance have a little rest and the other one have you done any wall facing ones and how do you find them harder or easier or similar because they yeah yeah yeah I'm glad when you kick up to the wall your body is in a position of feet going towards which is fine but if you think of the body angle of your if I'm at my frog stand if this is my head and this is my hips my frog stand and I'm like this and then I'm going to try and go on there so that I'm up like an angle that is a little bit more similar to a wall facing and so if your hands are like here and your head's going to here and you're going to go against the wall that way you see how that's going to be loaded a little bit more on an angle it's an angle like a handstand pusher which is basically the same angle that your trunk is at in a frog to handstand you want to try to walk up and then right and then once I stay there point it to it and then I want midsection strong I want to stay in a good shape I don't need to arch your back nice rest rest rest and I just want you to try one last thing is to come at like where your head is making a triangle with the hands your triangle is very shallow I want to try and like come a little bit further forward because like do a frog stand show him from the side because you can watch it later so just do a frog stand right look where your shoulders are here and your head and your eyes are there so I want you to take when you make your hand stand against the wall your head's going to come that far forward at the moment your head is coming that far forward so the strain in the shoulders is a little bit less so if I was so almost like that I'm going to try and come down to that position there because that distance is more like the distance of my frog stand that will be slightly harder that might be the one that might be the one so you're going to try and come to that line ok there we go we found it we found it that's the one you do that it makes sense that you were training in a range that was a little bit close and actually the frog stand you're a bit further away we literally was going through and he was struggling with the frog to hand stand to get out and everything I was like giving him until the last one he was like doing it and I'm going like well if you can do those things then we found it but then he needs to then go away and he knows now I got that