Doing better on chin-ups translates well into better performance.
Whether it is in all grappling sports, canoeing or kayaking, all sports where upper body pulling increases force to that given motor pattern will benefit from an increase in chin-up performance
Inevitably you will encounter a plateau in the number of chins, or the load you use for them. It uses the concept of post-tetanic facilitation : if you do a maximal isometric contraction, it activates more motor units that regular dynamic work. Those newly activated fibers can be used in the full range movement that follows. In this manner the A-1 exercise facilitates the A-2 exercise.
Here is a great routine to smash through that plateau.
A-1 Supinated Isometric Hold for 8 seconds. Six singles at a 20X8 tempo, rest 10 seconds before proceeded to A-2
Pull yourself to the 90 degree of elbow flexion, and stay there for 8 seconds applying maximal force. You need to pick the load properly so that at the 8 seconds mark you are looking like you overdosed on caffeine and crystal meth because you are shaking so much.
To apply overload properly, the best is to have a partner both index fingers in mid-air at the point where the contraction will be. Your goal, is to put your traps in contact with his fingers. It will give you a kinesthetic clue on how far you need to pull up. If your traps leave the fingers you have failed the rep
Do a single 8 seconds max isometric contraction. You will need to tie weight to you.
A-2 Narrow pronated pull-ups. Six sets of 4-6 at a 40X0 tempo, rest 3 minutes before proceeded to A-2
Use a pronated grip about 10-15 cm apart. Use the maximal activation state from the performance of A-1 to blast through loading plateaus.
The best way to tie an additional load is tree climbing belt where you attach a loading pin. Now let’s talk about how to add additional load. Weighted vest can compress the nerves, so the best thing for the average gym member to use to add load is a dipping belt. But what I use in my facilities is a tree-climbing belt and a chain hooked to loading pin
Enjoy the gains in chin-up performance,
Coach Charles R. Poliquin
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