How to do More Pull-ups!

A friend of mine is testing into Navy SEALs soon but needs to get his pull-up numbers increased. Here's a tip I gave him... maybe you can use it also.

I took the test in 2000 in Bahrain. Doing it in 115 degree heat was a little odd. Fortunately I had been training on the deck of the USS Barry, swimming in the Gulf with blessings of the Skipper. I was testing with my friend Mike Gerovac. Mikey puked up fruity pebbles right before the run. It was a lot of fun. I worked for my best time, then ran back to help motivate Mikey. This impressed the guys administering the test.

As I recall, the test is as follows:
Swim
Push-ups
Sit-ups
Pull-ups
Run

Even if it's changed, the point is this: you will have to do your pull-ups after other fatigue so when you do your pull-up work outs, do them after blasting yourself in a few other areas. Since you know what will be on the test, you could train for it in that order.

Basic tips:

1. Recovery Drink. If you don't have the P90X stuff, find something else. 25% protein, 75% everything else. Some creating is good also. You body can't absorb more than this much protein within an hour or two after a workout. Save your big protein for the rest of the day. There are some other good drinks on the market but make sure they have 25% protein and 75% carbs... or some fat is ok too. This is the fastest way to build with the least amount of muscle soreness.
1. Protein= 4 calories per gram
2. carbs = 4 calories per gram
3. fat = 9 calories per gram
4. GramsOfProteinx4 / (GramsOfCarbsx4 + GramsOfFatx9) = Percent Protein. Make sense?
2. Deck Log. "How do you know what to do if you don't know what you did?" Look at last workout's numbers. Commit to one more this time. It's a mind game.
   
3. Never do less than 15 pull-ups. In my log book, when I could only do 8, I would write 8+7W (8 regular + 7 wall assist). If you don't have a wall to put your toes on, use a chair like in P90X. Negatives would work this way also. Katie may be able to show you how to use the chair as an assist.
   
4. Pyramid Scheme. Use dumbells for push-up stands and squats. 1 pull-up, 1 hanging knee raise, 1 push-up, 1 squat. Then two of each, then three, etc. Get up to 12 or 15 and work your way back down to 1 of each. With the push-ups I will sometimes lift each one to my chest from the forward leaning rest; sort of like a lawn-mower pull?
5. Variety is the spice of everything. Switch your grip in a dozen different ways. This will help build all the muscles around your arms and back to help you when test day comes.
6. Semper Gumby! Flexibility is the strength that fights injury. This in itself aids growth and development for superior performance. Never skip the stretch.
   
7. Recovery time. Make sure you rest for 4 days prior to your test. This doesn't mean don't workout, it means take it easy and light. Your body will be building itself back up and you will see your numbers increase by 50% on the day of the test.

You can call me if anything is unclear.

Yours,
Coach Jeff

Insanity: Day 36-Max Interval Circuit

Maybe it was that I just did my fit test…

Switch jacks	73
Power jacks	85
Power knees	119
Power jumps	80
Globe jumps	13
Suicide jumps	29
Push-up jacks	47
Low plank oblique	45
% Increase from Day 1	24%

Maybe it was that I got too busy the last half of the rest week to do my Core Cardio and Balance…

Maybe the fact that I hiked five miles the day before…

Whatever it was, 20 ounces of water with a scoop of recovery drink is not enough to make it through Max Interval Circuit. I suggest 30 ounces plus.

This workout is the first in Phase 2 of Shawn T's Insanity. In this phase of the program Shawn T dials up the intensity and the duration for a full 60 minutes of intense cardio, core, and sometimes simply anaerobic splendor.

As seems to be the routine, Shawn warms you up with three sets of his Phase 2 warm-up interval that incorporates a few new moves… OK, there is one in here called a "Side to Side Floor Hop" that I have never seen but my back it reminding me of the morning after. After this ten minute warm-up, you get the prescribes stretch. Don't slack on this stretch, you're going to need it.

Next you get the second circuit of exercises. You will work through each of these three times; getting a 30 second break between each set (you are going to need this break!). The moves are a mixture of some old moves and a few new. If you aren't a fan of plank moves, this one will hurt you with a combination move from several Phase 1 moves that will have you wonder what part of your chest hurts more: the inside or the outside.

Third circuit: again a combination of new and old. This set is going to take your core and twist it in knots while making you jump up and down like your hair is on fire and your ass is catching. I don't remember the last time my obliques felt really worked the day after a workout, but they do today. This set reminds me of a combination of Kenpo X, Kenpo Cardio, Plyo X, and Core Synergistics… I only know what I know.

In the last set, I started to feel a little chest pain. Not the good chest pain that suggests you are doing too many push-ups… Not the good kind of chest pain that says you are breathing a lot… This was the kind of chest pain you got as a kid, before you knew what exercise was and your PE Teacher would make you run around the school. You didn't know how to pace yourself so you ran until it felt like the devil was piercing your side with a barbed spear, then you slowed down while your PE Teacher tried encouraging you but it really just made you feel like a weak failure. This chest pain hit me with 15 minutes left on the clock. Thankfully, it went away by the 14 minute mark, but you should be ready for it.

This last set (still talking about the third set) had a few new moves that I really like. Don't get me wrong, they hurt. If you aren't a fan of plank moves, call your mommy, get your favorite teddy bear and your blankie from your early years, you are going to want them while you curl up and suck your thumb wondering why you put in this DVD and pushed play. The only rest from the plank in this set is a Squat Hook; I think it's there for pity, but it also works the core and legs. I will also mention the Plank Punches and Side Suicide Jumps. These moves are outstanding.

Looks like it will be a new and painful week, so I will see you tomorrow!

Coach Jeff

Insanity Day 2: Plyometric Cardio Circuit

Got through this a little better than on my cheat day Saturday. As you start to learn the moves, a combination of things happens. First, you spend less time looking up at the screen allowing you to breath more and spend less energy worrying if you are doing it right. Second, you body starts to learn how to do the moves most efficiently.

Seems the workout is about 42 minutes; the first ten is a warm-up and stretch, but as I said earlier, this warm-up is alot of work for alot of people.

With 18:45 remaining, muscles started to burn and my body started to seek a moderate pace. I really had to fight that in my head. The burn went away within five minutes as other things were going on.

At the 16:30 mark, I had to take a break other than what Shawn T gives. It was only 20 seconds, but it helped. This would happen again at 12:30 and 9 min remaining respectively.

Around the 9 min remaining mark is plank exercises. These got ugly for me. I was sucking wind and my muscles couldn't seem to get enough O2 or fuel.

Diet today was ok but could have been better. Lunch and dinner were soup and salad but with dinner I did eat A LOT of salad. It had fat free italian so I shouldn't feel too guilty... Breakfast was Shakeology and I had a small bowl of cream of wheat with the girls mid morning.

I did have a scoop of Recovery Formula in my water. I think that helps a ton.

Lungs didn't hurt after this one. They do feel a little warm. I think they are adjusting pretty fast.

Looking forward to being able to finish this workout without breaks!