Mindful Mover ideas on training for One-Arm Chinup and Planche

Today was an active recovery day, so no training for me other than some shoulder rehab work with bands.

Given my shoulder struggles I'm in no shape to seriously pursue the One-Arm Chinup or the Planche right now.  That said, it's not a bad idea to save training ideas for the day that I'm ready to pursue either skill.

Ideas from Mindful Mover for training the One-Arm Chinup.

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#FrequentlyAskedFridayMM: One Arm Chin-Up Progressions . Of all the bodyweight pulling goals, the One Arm Chin-Up (OAC) sits at the TOP of the list by FAR. Gaining the ability to pull your entire bodyweight up with ONE ARM is a level of strength that probably exceeds whatever you’ll need in life and MORE whether it’s strength, useable mass, improved sport performance, transfer to things like Weighted Chin Ups, etc . But most people don’t need to be convinced to train the OAC. They know the gains are worth it. Most people have the problem of not knowing HOW to train the OAC. Many trainees will work up to being able to do 8-10 normal chins, then immediately start working on OAC eccentrics. They go from half bodyweight on each arm to full bodyweight on each arm and then wonder why they end up with tendinitis in a month 😂 😆 . Others try to go down the path of Weighted Chin-Ups but many people find the level of transfer is NOT what they thought it would be. So what do we prefer? We prefer the Mixed Grip Chin. Here is how to perform it: . Step One: Hang on a bar or rings with one hand facing you (working hand) and the other hand facing away (assist hand) . Step Two: Start pulling with the working hand FIRST by DRIVING the elbow back HARD like you want to elbow someone in the face behind you! You should be basically TRYING to do a OAC. You will get stuck at some point (maybe even at the beginning if you are new) and when you do, THEN will add the assist hand for help AS NEEDED to get you to the top. The KEY here is to pull with the working hand FIRST! Not with both hands right away. . Step Three. On the way down, remember, we are stronger when we lower than when we lift. So shift even MORE weight into the working hand and lower down with as MUCH load as you can. More advanced trainees can even perform a OAC eccentric! Some will even need extra load around the waist to make this part challenging enough! Alternate hands each rep . Perform these 3 steps with precision and you’ll be on the Gain Train towards Gainsville to pick up your first OAC! Give it a try tag, a friend who needs to do the same, and check the IG stories!

A post shared by Martina & Philip Chubb (@the_mindful_mover) on Oct 4, 2019 at 1:07pm PDT

...and ideas from Mindful Mover for training towards the Planche - in this case, it's the pushup with forward lean.

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#TrainingTipTuesdayMM: Accommodating Resistance Pushups . By using Accommodating Resistance, you can get MORE intensity out of your exercises and use that to make each rep “count” for more. By doing that, you can train less frequently and STILL gain big! Let’s look at how you can do that with Pushup variations . For pushups on the ground, you can perform Leaned Forward Pushups. Lean forward as MUCH as you can, then lower down slowly. At the bottom, try to push back up and bring your shoulders back ONLY when you get stuck. If you do it right, the ENTIRE movement will be a grind . That same concept can be applied on the rings. Lean forward as far as possible, lower down SLOW. Try to push back up, and then bring your shoulders back ONLY as needed so that the movement is maximally hard! . Give these a try and make each of your reps “count” for more. And that can let you make your gains will having to train LESS at the gym! . And check the IG stories for more!

A post shared by Martina & Philip Chubb (@the_mindful_mover) on Mar 3, 2020 at 5:21am PST

Training progression for Pseudo Planche Pushup on Rings

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A post shared by Martina & Philip Chubb (@the_mindful_mover)

And finally, a tip to press into planche to start your set of planche pushups. One of the intermediate stages in the progression towards full planche pushups, is doing the eccentric half of a planche pushup and doing a pseudo-planche pushup on the concentric. This is where you would be if you are not strong enough yet to do a tuck planche pushup. So the tip to press into planche applies to trainees who do have this minimum level of strength.