One Arm Pullup Training

One arm pullups are an impressive feat of strength, and take a lot of dedicated training to work up to. You don't need any specialized equipment, either - just your own bodyweight, knowledge of progressive principles and exercises, and a horizontal bar. Progressive calisthenics, a strength oriented approach to bodyweight training, focuses on minimalism - little to no equipment, but high rewards. Your body is its own very versatile form of training equipment!

With all of this in mind, let's explore how to work towards one arm pullups. Firstly, I'll recommend two books and a certification that are invaluable for calisthenics enthusiasts, martial artists, and coaches. Secondly is a description of a useful strength training method as well as my own progression towards them. Lastly is a potential progression.

The first Convict Conditioning book - which sparked the resurgence of interest in progressive calisthenics - has an amazing progression for pullups, which helps lay out a plan for training towards one arm pullups. The book Overcoming Gravity has charts, gymnastics based progressions, diagrams and explanations of the skills, and a ton more information.

There are PCC (progressive calisthenics certification) workshops held regularly around the world. Paul "Coach" Wade, author of Convict Conditioning, teamed with the Kavadlo brothers to develop the PCC, which is the industry standard of bodyweight certifications. The sheer amount of material covered in these workshops and the level of instruction are amazing! I attended a workshop in July 2014, and after a rigorous examination at the end of the workshop, called the "Century Test", became certified. If you want to know more about these workshops, visit the blog post linked near the bottom of this article and click on "workshops."

My progress towards the one arm pullup, a useful training method, and a sample progression

- Met the Convict Conditioning progression standard for uneven pullups (step 7 in the pullup progression).

- Improved form and reps for bar and towel pullups, which are essentially a form of self - assisted pullups. Bar and towel pullups are similar to assisted one arm pullups (step 9 in the progression), but you do not let go of the towel in the top half of the movement.

- Had trouble breaking into 1/2 one arm pullups, though, so I started working on the weighted pullup progression in "Overcoming Gravity."

However, Paul "Coach" Wade, author of the Convict Conditioning books, frowns upon the use of weight vests. His argument - which I tend to agree with - is as follows.

"They are worse than useless for bodyweight; the screw up form, they can cause aching joints, and they never seem to do what they are supposed to - get folks up the next progression! You are far better finding progressive "hidden steps" in your training."

Coach brought this up when I posted a question in the comments section in one of his articles - "The Bodyweight Revolution" - which details his own methods and that of his mentor Joe Hartigen, which I have since been applying to training towards one arm pullups. I've linked his article at the bottom of this one.

The Hartigen Method, as Wade calls it, is a 5/4/3/2/1 "ladder" protocol wherein you choose the hardest exercise you can perform for 5 quality reps. Hartigen would often warmup with an easier exercise, for two sets of 5, using slow, dynamic tension to add to the difficulty. What I like about the Hartigen method is the built - in "hidden steps" and tougheners, such as the dynamic tension! The final work set would often include -

.".. a ten second dynamic - tension isometric at the top position of that very last rep. He'd follow this with a slow negative of about ten seconds."

I began training the pullup progression as strictly as possible while applying the Hartigen method. The lower rep counts, as well as the dynamic tension and slow eccentric on the last rep, allow one to focus like a laser on form and milk all the strength gains possible out of these techniques. I was eventually able to perform uneven pullups with good form with Joe's system.

*Note - there are others who do agree with the use of weight vests. The argument that could be made for them is that they are an easy way to add intensity to a movement pattern that is already ingrained, and that you can still monitor form if you are strict about it. It is recommended to review the section on training for levels 7 and 8 in Overcoming Gravity. The caution here is that if you're not near level 7 or 8 in your ability, then you shouldn't use a weight vest until you have worked up through other progressions as needed. (Such as the progressions for rowing, pullups, and pullups on rings + one arm chinups in Overcoming Gravity.)

- I applied a 5×5 scheme to Commando pullups, then revisited uneven pullups using the Hartigen method. I eventually progressed to applying this method to Archer pullups. Over time I tightened up form and built up to the full 10 seconds of dynamic tension and the 10 second eccentric at the end.

- I started working self - assisted one arm pullups using a "grease the groove" cycle. Grease the groove is a protocol that essentially involves frequently practicing an exercise while "fresh", and never going to fatigue when you practice. I had slow but steady progress with this.

While I list this exercise after jackknife one arm pullups in the sample progression, "regressed" self - assisted OAPUs can be easier than jackknives for some. Jackknives are the first fully unilateral movement in the progression, which could hike up the strength requirement a bit too much for some athletes. Visiting self - assistance methods are a valid way to "regress" a movement and make progress. I personally "regressed" the self - assisted OAPUs so that I could train through the transition from Archer pullups to Jackknife OAPUs. I kept the assisting arm high at first and gradually worked up to having it at nearly a 90 degree angle to my working arm. Some athletes may not even decide to use jackknife OAPUs at all.

- Short "grease the groove" cycle with Jackknife OAPUs. For some reps, I utilized a minor amount of self - assistance - placing my free hand at a deep angle to my working arm on whatever vertical base was available, and only pushing through the concentric sticking point.

- Aiming to build up to the Hartigen method with self - assisted OAPUs, then revisit the tougheners, and repeat, until I can perform these as described in step 9 of the pullup progression in Convict Conditioning. After that, the last step for this exercise is to build up to the progression standard.

- Try to finally nail a OAPU!

Essentially, the Convict Conditioning pullup progression is still very solid, but for most trainees, will require extra steps between Steps 7 and 8 in the progression, as well as between Steps 8 and 9. Below I list a potential progression, with tougheners for some of the exercises. I am not dogmatic about this approach. You're encouraged to add other steps as needed, and you don't have to use all of the steps below, or work with only one at a time. Explore and experiment! It may even be a good idea to split horizontal pullups into their own progression, leading to one arm Australian pullups or even harder variations (such as torquers). Such a progression could include archer Australian pullups, close grip Australian pullups, and more.

1. Vertical / straight pullups
2. Angled pullups
3. Table pullups
4. Australian pullups
5. Jackknife pullups (feet elevated; lower base makes it easier)
6. Pullups
7. Close grip pullups (over time, bringing the hands closer together)
8. Commando pullups (over time, putting assisting arm further from working arm)
9. Uneven pullups (over time, putting assisting hand lower on working arm)
10. Around the worlds
11. Archer pullups

12. Jackknife one arm pullups

*Feet elevated. To make the exercise easier: bend the knees during the exercise, and/or use a lower base. Tougheners: keep the legs straight during the exercise, and or use a higher base for your feet to push down on (up to having the legs to form a right angle to your torso).

13. Partner assisted one arm pullups

*To make the exercise easier: your partner can push harder. Toughener: Instruct your partner to only push through the concentric sticking point or when your movement starts to slow down. Make sure you have good communication with your partner to insure safety. However, if you feel you need too much assistance with this exercise, go back to jackknife OAPUs.

14. Self - assisted one arm pullups

*Hold on to a vertical base with your free hand (such as the vertical pole of a pullup unit). Keeping the assisting hand closer to you makes it easier to push downwards, as does keeping it higher. Tougheners: Lowering the assisting arm and/or keeping it further from you; only push through the concentric sticking point with the assisting arm; use a towel or rope for self - assistance, since either would be an unstable "base" to push downwards on; keeping an L - hold position with the legs during the exercise.

15. One arm pullups

*Kicking up with the legs makes this easier, but using little to no momentum (keeping the knees locked and legs immobile) will make it harder.

Coach Wade's article blog post - http://pccblog.dragondoor.com/the - bodyweight - revolution/


The author is a certified progressive calisthenics instructor with over 10 years of experience in martial arts and strength training modalities. Visit his PCC instructor profile for more information on his qualifications and how to get in touch with him -

http://www.dragondoor.com/owen_johnston/

Article Source: http://EzineArticles.com/?expert=Owen_Johnston