Three Week Muscle-Up Success Training Program by Tyler Hass

Three Week Muscle-Up Success Training Program

Performance Tips

Keep the rings in tight to your body.
Start slow and smooth.
Make the transition quick by rolling your shoulders forward.
Grip the rings with tight finger pressure and keep your hands dry and oil-free.


Week One

Monday: Ring Dips 15, Pullups 15, rest 2 minutes. 3 sets of 10 pull-ups and dips alternated.

Wednesday: False Grip Pullups for 3 sets. Ring dips for 3 sets. Regular pull-ups for 3 sets. Each set should be done ladder style: 1, 2, 3, 4, 5, etc. till you cannot complete another rung. Switch exercises and do a ladder with that. Take off the top rung of each previous set if necessary.

Friday: False Grip Pullups for 3 sets. Weighted pull-ups and dips 2, 5, 3, 4 reps alternated. Ex. 2 weighted pullups and dips, then 5 of each, then 3, then 4. Pick a weight that is 70% 1RM

Week Two

Monday: As many dips and pull-ups as possible in 15 minutes. Equal numbers of both. Employ any set and rep scheme necessary to maximize your volume. After this, perform 2 false grip hangs for as long as possible.

Wednesday: False Grip Pullups for 2 sets. Weighted pull-ups and dips 2, 5, 3, 4 reps alternated. Ex. 2 weighted pullups and dips, then 5 of each, then 3, then 4. Pick a weight that is 80% 1RM.

Friday: Alternate false grip hangs and supports on rings. Perform 3 supports and 5 hangs. A support is simply the top position of a dip. Just stay above the rings with straight arms and keep pushing the rings down. Stop when the rings are shaking.

Week Three

Monday: False Grip Pull-up Ladders. Keep the ladder going till you are doing only 1, 2.

Tuesday: Weighted Pullups and Dips for 4, 3, 2, 1. 60% weight for 4 and 3, 70% for 2 and 1.
Wednesday: Weighted Pullups and Dips- perform singles of each exercise for 5 sets, then switch to the other exercise. Repeat this 4 times with 90%, 80%, 80% and 65%
Thursday: Weighted Pullups and Dips for 4, 3, 2, 1. 65% weight for 4 and 3, 75% for 2 and 1.
Saturday: Muscle-up. Just give it everything you have.

If you cannot perform the first workout, then you need to build up to the point where you can. Get at least get 12 reps of pull-ups and ring dips before getting started on the 3 week program. If you want to make some attempts at the muscle-up during this 3 week period, go for it. Get a spotter if necessary. Have a partner hold your shins and push you up just enough to keep you moving. Alternatively, you can slip-tie JumpStretch bands around the rings and then insert a foot into each loop. Either method of spotting works well. Do this on your off days.

That's all folks. Three weeks to the most productive upper body exercise on the planet! If you attempt this program, go to the Power Ring Training System user forums and share your progress with us.

Tyler Hass is the publisher of Power Athletes Magazine and a multi-sport athlete. After playing college tennis, he is now focused on being in shape for anything. He recently founded Power Athletes, LLC and manufactures the Power Rings. He can be reached at tyler@powerathletesmag.com .

http://www.powerathletesmag.com/pages/muscleup.htm