Varied Not Random - First Kipping Pull-up
Varied Not Random - First Kipping Pull-up
Product Description
BWTB’s First Kipping Pull-Up program is part of the Varied Not Random series, curated by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Across 20 training sessions, this cycle will help athletes master this popular and iconic gymnastics movement, utilizing the strength already gained from the strict pull-up and adding in new elements of technique and explosiveness. As a prerequisite, athletes should already be able to perform 5 Strict Pull-ups.
Each session of the program involves a warm-up and 2-3 functional fitness skills and drills to develop upper body pulling strength, lat activation, core control, and body awareness; all of which are key components of this movement. Athletes will learn to utilize momentum to their advantage; an important technique that will help add more intensity to workouts down the road. The skills and drills included in the program will consist of a mix of lat activation and lat strength work, kip swing development, and kipping control drills. They’ll also highlight the importance of the hollow body position as well as active holds and core work. Because the athlete’s skill is tested at the beginning of the program, their progress will be much easier to gauge as the weeks go on.
The First Kipping Pull-Up Program is self-paced, meaning it can supplement a current fitness routine or become a strict focus. BTWB recommends completing 2-3 sessions per week to complete the program within a range of 6-10 weeks. This recommendation is based on achieving the sweet spot of exposing the muscles to the stimuli while ensuring the right amount of recovery.
AM I READY?
BTWB recommends that you’re able to complete 5 full reps of a strict pull-up before attempting this program. This prerequisite can be critical to your safety and success in the program.
Read More
BTWB First Kipping Pull-Up Program - Varied Not Random Programs
BWTB’s First Kipping Pull-Up program is part of the Varied Not Random series, curated by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Across 20 training sessions, this cycle will help athletes master this popular and iconic gymnastics movement, utilizing the strength already gained from the strict pull-up and adding in new elements of technique and explosiveness. As a prerequisite, athletes should already be able to perform 5 Strict Pull-ups.
Each session of the program involves a warm-up and 2-3 functional fitness skills and drills to develop upper body pulling strength, lat activation, core control, and body awareness; all of which are key components of this movement. Athletes will learn to utilize momentum to their advantage; an important technique that will help add more intensity to workouts down the road. The skills and drills included in the program will consist of a mix of lat activation and lat strength work, kip swing development, and kipping control drills. They’ll also highlight the importance of the hollow body position as well as active holds and core work. Because the athlete’s skill is tested at the beginning of the program, their progress will be much easier to gauge as the weeks go on.
The First Kipping Pull-Up Program is self-paced, meaning it can supplement a current fitness routine or become a strict focus. BTWB recommends completing 2-3 sessions per week to complete the program within a range of 6-10 weeks. This recommendation is based on achieving the sweet spot of exposing the muscles to the stimuli while ensuring the right amount of recovery.
Am I Ready?
BTWB recommends that you’re able to complete 5 full reps of a strict pull-up before attempting this program. This prerequisite can be critical to your safety and success in the program.
FAQ
Sample Session
Warm-up
10 PVC Pass Throughs
10 Scap Pull-ups
15 Beat Swings
Skill A:
Hollow Hold, 3 x 30 secs (accumulate)
Extra Instructions
Press your lower back into the floor. There should be no space between your back and the floor. Keep the shoulders off the ground and, if needed, scale to a tuck hold.
Skill B:
Kip Drills, 3 x 8
Extra Instructions
Actively press down on the bar and drag your feet up the side of the box. This will build strength in your lats as well as teach you how to properly use them during your kipping movements.
Skill C:
Slow Box Kipping Pull-ups, 3 x 12
Extra Instructions
This drill will not primarily challenge your pulling strength- it is working proper movement patterns. Muscle memory will be a big factor in addition to strength building in this program.
Gear Specs
Specifications:
- VNR Digital eBook / Program exclusively for BTWB App
- From Pat Sherwood and Adrian Bozman
- Program Length: 20 sessions / 6-10 weeks
- Weekly Theme Videos + Demonstration Videos for all Movements
HOW IT WORKS:
What will I get?
After purchasing the Kipping Pull-Up program from Rogue, customers will be able to schedule the program into their calendar on the BTWB App. If you don’t already have the app, purchasing this program will give you 10 weeks of full access. BTWB will also provide a downloadable eBook version of the program, via e-mail, which is the customer’s to keep and revisit for all time.
BTWB Access
From the BTWB App, users can customize many aspects of the program, including the number of sessions they want to complete each week, as well as which days those sessions land on. If the entire program isn’t completed the first time through, users can jump back in at any time where they left off.
More on Beyond the Whiteboard and Varied Not Random
Fitness is a journey. With btwb, you can plan, log, and analyze your results all in one place. Keep track of PRs, workout history, find a program, track your macros, earn badges and more! The BTWB App is also the official training app of the Rogue Invitational and of 2x “Fittest Man on Earth” Justin Medeiros.
BTWB’s Varied Not Random (VNR) series provides a wide variety of programs designed to help all athletes of all levels, from beginner to advanced, work on and improve specific areas of their fitness. Each program is meticulously designed by an expert in their field, and can be customized and scheduled seamlessly into the BTWB App.
PLEASE NOTE: The programming will be accessible after purchase. An e-mail confirmation will also be sent (be sure to check Spam folder if it does not appear). This is a digital cycle and NOT a physical book.
