#61One Month In
By James | posted on 7 June 2009 | 3 comments
You can read it here.
So my progression and observations so far:
At the moment when fresh I'm able to start a negative, stop at 90 degrees and pull back up to the top on my right arm. On my left no such luck making me realise me right arm is a lot stronger than my left. A Possible way to work on this is to start with the weaker side first.
On the assited pull ups front I was able do 8 reps with my assisting arm at the very bottom of the belt. The first problem with this is that the there isnt enough resistance to keep the number of repititions below 5. Strength gains can still be made in the 5-10 range but instead of training for maximum strength the focus shifts to hypertrophy, and considering I'd like to achieve the OAC as quickly as feasibly possible it's not in my best interests.
The second problem that arose was that once my assisting arm was at the bottom of the belt the position that my body was moving through thoughout the movement was not close enough to an OAC, as I was twisting out changing my hand position on the bar to a neutral grip.
To solve both these problems I wore a 10kg weighted vest and adjusted the height of my assiting arm so I could keep the reps to 5 or less.
A big issue I've noticed many people face is elbow tendonitis. To avoid this I've really tried to listen to my body for any aches and pains I've found out of turn elbows or otherwise and resting until they've gone and begin training again. I've also been using this to gauge how my much I've recovered muscularly and judge how many days to rest to get the best results from my training. Although I am on a program and consistensy is a key to success, the human body isn't a machine and should be listened to.
From the past months training I've changed the regime to:
1 to 3 sets of 5 reps of negatives depending on how controlled they are
3 to 5 sets of 5 reps assissted OAC's depeding on how successfully I'm able to complete each repitition without kipping.
I'll keep training and hopefully I'll get the skill down in the next couple of months.
About the Author : James3 Comments:
Awesome! Great to see some really thoughtful and informed training methods described. This is one of my goals also, and I am using similar methods.
It is also interesting to see in the picture that it is more of a rock-climbing style of OAC which directly benefits climbing aspects of parkour. The palm towards you style is less useful, though still a beast skill!
I think that part of the ache that can develop is due to muscle imbalances in the rotator mucles of the fore-arms (as well as the over-training factor). To prevent the muscle imbalance I use weighted pull ups with a variety of grips (wide, shoulder width, close, palms away and palms toward) and always keeping elbows at shoulder width when using shoulder width hand grip. 3 to 5 of each seems to do the trick.
All the best for your training!
Sam
By 
Sam Hight, at
11:52 am, June 07, 2009
Keep at it man.
By Dan, at
12:38 am, June 08, 2009
The tendonitis is a myth actually. Try to find "The Trigger point therapy workbook" and you'll have a fix of your elbow pains in a day or two.
Why is it working?
The trigger point therapy is a way of massaging certain points in your body that get to swell up easily than the other muscle that surrounds them, thus putting pressure on the nearby passing nerve, resulting in a "call" to your mind, that you have pain somewhere. This pain is actually a reflected pain pattern from those points.
I have gone through many injuries of that kind with my improper conditioning and parkour training... hip, waist, back, wrist, elbow, knee pains... it all goes away with proper targeting of the "treatment".
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