This program is for you who have 1, 2 or 3 muscle-ups want to pack on 1 or 2 more.
You will practice three times a week for four weeks.
Antal pass: 13
Access: No expiration date for the program
Price: €18
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This is the third installation of the gymnastics series and now you are close in achieving mastery!
Experience
We expect you to have 5 Strict pull-ups and that you master the Toes to bar.
This program gives mastery in
✅ Bar muscle-ups
✅ Butterfly CTB Pull-ups
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Over the course of 18 sessions, 30-45mins per session you will master these elements.
When you are done with this program you will start to become one with the rig and rings.
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Strict Muscle-up Two
What Muscle-up TWO is
Muscle-up TWO is where you put it all together.
Continued strength work but a big focus on the transitioning part of the muscle-up. The transition is where most fail so in this program we address that in every session for a total of 18 training sessions and a final test week.
The program will make all your gymnastics stronger, improve your upper body strength and body awareness.
Getting the hang of how to piece a muscle-up together transfers very well into other kinds of gymnastics so this is a very important program for your gymnastic progression.
Timeframe
7 weeks, 3 days a week where we want you to have a minimum of one rest day in between sessions.
Journaling and feedback
You log your every session into a training log which we as admins can see and use as guidance tool to help you forward.
Video and explanations
Almost every exercise in the program has a youtube video found on our channel. We give detailed explanations on how to perform all movements.
What to expect
You should expect an upper body burn that you never experienced before unless you are a bodybuilder. We almost have progression guarantee of this program since so many have got success from the program. This is one of the most successful programs we ever made. We want you to get that muscle-up.
Example of a drill
The negative muscle-up on floor. Where other programs fail we have solutions. This is one of them. Most people are too weak to perform the negative muscle-up properly so we created a version which is floor supported. Make no mistake even this version can be hard especially the transitioning. Spend time in the transitioning and you will prosper.
Negative muscle-up floor version
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Each session takes approximately 30 minutes to complete
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Type: Handstand
Leg strength
This is a six week squat cycle where you maintain your olympic weightlifting.
The program contains 30 sessions and you can train 3-5 sessions per week. The program ends with a Squat test.
This program is a great kickstarter on a long term strength plan.
Type: Weightlifting
Strict Muscle-up One
What Muscle-Up ONE is
It is a seven week upper body focused program splitted in three days a week giving 21 days of great and throught through training.
Build strong positions to be able to later on put it all together.
Develop a strong foundation. Without strength you will get nowhere.
The goal of the program is to develop all foundations for a strict muscle-up but you will also increase your entire upper body strength and midline! You will develop your strict pull-ups, dips, ring dips, handstand pushups and more!
The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri but you can obviously train any given day of the week as long as you have one rest day in between sessions.
Additional benefits
- Improve the foundation for all gymnastics
- Build a strong midline
- Increase your benchpress and shoulder press
- Increase all your upper body pulling
Videos & explanations
All exercises have a detailed video from our own Youtube channel and we give detailed instructions on how to perform the exercises.
Feedback
We heavily rely on a journaling system to get all data about you into the system. From testing to regular training logging. This enables us to give you great recommendations moving forward.
If you want that muscle-up then this program is for you.
Type: Gymnastics
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Experience
We expect you to have 5 Strict pull-ups and that you master the Toes to bar.
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Beginner is the introduction to our principles and methods. You will learn from the ground up howto perform the weightlifting movements and the connected accessory. We expect you to have developed a better feel for weightlifting, gymnastics and a whole bunch of skills in these 48 sessions.
When you step into the next level you will have a much easier time establishing true PRs based on technique not just raw strength. Raw strength just takes you so far and in our experience will get you injured over time.
In this block there will be no fixed percentages, we will guide you by feel and focus on the movement.
We will teach you the basics of "body line drills", bent and straight arm gymnastics and the benefits of them. We will develop your feel for the carryover from just a "solid hollow rock and a strong core" hollow rock all the way into a bar/ring muscle-up. We will teach you the foundation of learning handstands
The program is oriented in 3-4 days a week and the program should take no more than 90mins to complete. We have added most of the videos directly in the program but feel free to search our youtube channel.
All exercises in this program should be done with quality in mind, reduce weight and perform the exercise with the correct technique and feeling. Only speed up when you master the movement. No rushing.
Duration: 48 sessions, 3-4 sessions per week and 90 mins per session including warmup.
The program is heavily influenced by our key performance corner stones; Weightlifting, gymnastics, conditioning and odd objects.
Weightlifting
We build your foundation from the ground up. The perfect way to start weightlifting. Learn proper technique before you ramp-up in weights and truly can enjoy the weightlifting in our other programs.
Gymnastics
Get strong first. We will over the course of these twelve weeks train gymnastic movements every session. At first on a very basic level and in the end we will approach the levels of Intermediate. You will develop the strength to get those first strict pull-ups, develop your core and improve the pressing strength to achieve pushups and the foundation of handstand pushups. If you are already at those levels you will still benefit from the program since all our exercises can be made harder.
Conditioning
We strongly believe that for you to develop optimum performance you need to spend time performing conditioning so the program consists of pretty long conditioning while we still need to keep the promised time frame. This program is pretty tough but it is programmed smart. We want you to be recovered prior to the next session. You will go very hard once a week.
Odd Objects
In the recent years The sport of fitness has been very influenced by Strongman implements. We love this movement and our programs utilise equipment such as farmers walk, yoke carry, sandbag, kettlebells, dumbbells basically anything that is odder to move than a 28mm barbell. This as well will prepare you for life in general since life situations rarely come with a perfectly loaded barbell with balanced Eleiko plates.
Are you ready?
Test Beginner, you have nothing to lose!
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Strict Muscle-up Two
What Muscle-up TWO is
Muscle-up TWO is where you put it all together.
Continued strength work but a big focus on the transitioning part of the muscle-up. The transition is where most fail so in this program we address that in every session for a total of 18 training sessions and a final test week.
The program will make all your gymnastics stronger, improve your upper body strength and body awareness.
Getting the hang of how to piece a muscle-up together transfers very well into other kinds of gymnastics so this is a very important program for your gymnastic progression.
Timeframe
7 weeks, 3 days a week where we want you to have a minimum of one rest day in between sessions.
Journaling and feedback
You log your every session into a training log which we as admins can see and use as guidance tool to help you forward.
Video and explanations
Almost every exercise in the program has a youtube video found on our channel. We give detailed explanations on how to perform all movements.
What to expect
You should expect an upper body burn that you never experienced before unless you are a bodybuilder. We almost have progression guarantee of this program since so many have got success from the program. This is one of the most successful programs we ever made. We want you to get that muscle-up.
Example of a drill
The negative muscle-up on floor. Where other programs fail we have solutions. This is one of them. Most people are too weak to perform the negative muscle-up properly so we created a version which is floor supported. Make no mistake even this version can be hard especially the transitioning. Spend time in the transitioning and you will prosper.
Negative muscle-up floor version
Type: Gymnastics
Freestanding Handstand
Nine week Handstand training to get off the wall out on the floor to get that freestanding handstand and handstand walk!
Each session takes approximately 30 minutes to complete
Handstand specific warmups
Wrist strength
Core training
Three days per week
Handstand + Handstand walk progression
Type: Handstand
Revive 1.0
No more pain only gain!
This program is the personal program of the headcoach himself. Marcus Herou.
You will train the same sessions as Marcus. You will get exact details on basically every move done during the session. Detailed feeling explanation and sought stimuli.
For whom?
The program is targeted towards any or all of:
- Retired competitors that wants to train serious but that cannot follow a competitor or youngster template
- Someone that could be pretty advanced but just want to train for allroundness and still wants to improve skills
- Someone that is tired of kipping and snatching all week long
- You hate those 5 min lactic workouts that leave you sore for days
- You want to be able to move good without pain
- You dream about performing a one-arm pull-up or 7m L-sit rope climbs while still pulling 2,5 x bw deadlifts
- You should be able to handstand walk decently, perform a strict muscle-up. This program will train you in this but in bigger volume and difficulty
What is it?
- Leg and pchain allroundness
- Gymnastic skills from planche, handstands, handstand walks, press to handstand, front levers you name it
- Lots of chin-ups, strict muscle-ups, dips, handstand pushups etc
- Aerobic capacity focus - stuff that builds without leaving you sore
Typical session
A: Detailed warmup for the session theme
B: Compound lower body movement ie Back Squat, Deadlift, Yoke Carry etc
C1: Upper body pull ie Pull-ups behind the neck, seal rows, strict muscle-ups etc
C2: Lower body assistance ie Step-ups, lunges, split squats etc
D: Gymnastics / Midline ie Front lever, handstands, press to handstand, planche etc
E: Conditioning for the session theme