FocusPlan

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.

Strict muscle-up

This is our second installation of the gymnastics series and it includes a lot of gymnastic elements!

Experience
We expect you to have 1 Strict pull-up and that you master the Kipping Pull-up. 

This program gives mastery in

✅ Toes to bar

✅ Kipping CTB

✅ Butterfly pull-ups

✅ Handstand pushups

Over the course of 18 sessions, 30-45mins per session you will master these elements. 

When you are done with this program the rig and wall will be your friends instead of the enemy.

Master the kip today!

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 

A four week, twelve sessions complete core program that will lit your abs.

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.

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.

Strict muscle-up

This is our second installation of the gymnastics series and it includes a lot of gymnastic elements!

Experience
We expect you to have 1 Strict pull-up and that you master the Kipping Pull-up. 

This program gives mastery in

✅ Toes to bar

✅ Kipping CTB

✅ Butterfly pull-ups

✅ Handstand pushups

Over the course of 18 sessions, 30-45mins per session you will master these elements. 

When you are done with this program the rig and wall will be your friends instead of the enemy.

Master the kip today!

In six weeks develop your push and pulling strength. The program is perfect for a beginner that really wants to master the basics. There are no shortcuts.

Target audience:

* You want to develop the strength to perform five full range of motion pushups according to this standard.

* You want to get the foundation to one day get a strict pull-up. The scope to get a strict pull-up is in the following program after this.

This is the first program in our kipping series from pull-ups to muscle-ups.

You will build the correct mechanics to set you up for success in the long run. We start the muscle-up journey here!

18 sessions with a recommended span over 6 weeks but you can spread it across a longer time if that suits you.

Also included in this program is the initial steps towards handstand pushups! 

Experience
We expect you to have 5 solid Pushups on the floor to enter this program.

Kipping pull-up in a nutshell

✅ Master the kip and get a kipping pull-up

✅ Build up the foundation for a handstand pushup

✅ 18 sessions each 30-45 minutes, easy to combine with other plans

Master the kip today!

 

Optimize your competition preparation!

Seven weeks program including a week with a structured deload. 

Four sessions a week

Competition visualization, mindset and more.

This program is suitable for Intermediates.

Optimera dina tävlingsförberedelser.

Detta är ett sjuveckors program med en veckas strukturerad deload. Fyra dagar per vecka, ett pass per dag. Sista veckan skriver vi en del om hur du kan förbereda dig på tävling rent mentalt. Dos and donts. 

Kom förberedd till din tävling!