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    Nedko One Arm Pull Up Program PDF

    Uploaded by

    Txus666
    This document outlines Nedko's One Arm Pull-Up training program. It includes 3 phases (Strength, Power, Hypertrophy) with specific exercise targets for each phase. The program focuses solely on the one arm pull-up and is designed to be done 3 days a week. Links are provided to purchase additional programs and join a private Facebook group for support. General tips are given for warmups, equipment, and combining the program with other training.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Nedko One Arm Pull Up Program PDF

    Uploaded by

    Txus666
    1K views12 pages
    This document outlines Nedko's One Arm Pull-Up training program. It includes 3 phases (Strength, Power, Hypertrophy) with specific exercise targets for each phase. The program focuses solely on the one arm pull-up and is designed to be done 3 days a week. Links are provided to purchase additional programs and join a private Facebook group for support. General tips are given for warmups, equipment, and combining the program with other training.

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    Nedko One Arm Pull Up Program.pdf

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    This document outlines Nedko's One Arm Pull-Up training program. It includes 3 phases (Strength, Power, Hypertrophy) with specific exercise targets for each phase. The program focuses solely on the one arm pull-up and is designed to be done 3 days a week. Links are provided to purchase additional programs and join a private Facebook group for support. General tips are given for warmups, equipment, and combining the program with other training.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views12 pages

    Nedko One Arm Pull Up Program PDF

    Uploaded by

    Txus666
    This document outlines Nedko's One Arm Pull-Up training program. It includes 3 phases (Strength, Power, Hypertrophy) with specific exercise targets for each phase. The program focuses solely on the one arm pull-up and is designed to be done 3 days a week. Links are provided to purchase additional programs and join a private Facebook group for support. General tips are given for warmups, equipment, and combining the program with other training.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Nedko’s One Arm Pull-Up Program

    Hi there, and thank you for your download of my One Arm Pull Up program!
    Have Questions?

    Join My Private Facebook Group – Nedko’s Warriors

    https://www.facebook.com/groups/397596510894428/
    Want To Improve Your Planche Game?

    All My Planche Programs Are Available On

    http://www.nedkosw.com/
    General Tips & Tricks

    • Prerequisites for the one arm pull-up are 10 pull-ups in a single


    set, 25 Australian pulls in a single set, and 20 seconds plank. You
    should be able to perform at least 1 pull-up with 20 kg attached to
    you. If you cannot do any of these requirements, I suggest you
    first start with my Beginner Bodyweight Workout Program, which
    is available here: http://www.nedkosw.com/
    • Before each session make sure you do a general warmup for 10
    to 15 minutes. Light jogging or rope jumping is perfect. Do circles
    with your neck, shoulders, elbows, wrists and hips. Do some
    dynamic stretches to make the blood flow into your body.
    • You should get workout bands. For each exercise with a rubber
    band, you should adjust it to match your current strength level.
    Want To Make Your Front Lever Better?

    All My Front Lever Programs Are Available On

    http://www.nedkosw.com/
    How To Use This Program

    • Do the phases in the following protocol:


    o First the Strength phase for 1 week
    o Then the Power phase for 1 week
    o Then the Hypertrophy phase for 2 weeks
    • Do each phase at least for 3 days a week
    • Wait at least 36 hours between workouts
    • After each month of training – test your One Arm Pull-Up, if you
    are not satisfied with your results – repeat the phases again
    • This workout concentrates only on the One Arm Pull Up and no
    other exercise
    • It is always better to learn skills one at a time, but if you want to
    combine it with pushing movements for example, you may do it
    like this:
    o Monday – Push Training
    o Tuesday – 1 Arm Pull Up Training
    o Wednesday – Rest
    o Thursday – Push Training
    o Friday – 1 Arm Pull Up Training
    o Saturday – Rest
    o Sunday – Rest
    • Or if you like, you may choose 4 exercises from this program (the
    most difficult for you), and combine them with 4 pushing
    exercises – for example Push-Ups or Dips
    • Each phase has targets you need to complete
    • If a rep scheme is too hard for you – use a rubber band to make
    it easier, but make sure you complete the target reps!
    • If a rep scheme is too light for you – add weights to make it
    harder, but make sure you complete the target reps!
    Not Strong Enough For This Program?

    Try My Beginner Bodyweight Program Available On

    http://www.nedkosw.com/
    Phase One - Strength

    Targets:
    o 4 Sets - Archer Pull Ups - 3-5 Reps
    o 4 Sets - Negative Pull Ups With One Arm - 3-5 Reps
    o 4 Sets - Hold On The Top With One Arm - Aim for 20 Sec.
    o 4 Sets - Hold Оn The Middle 90 Degrees With One Arm - Aim
    for 10-15 Sec.
    o 4 Sets - Assisted One Arm Pull Up With Elastic Band – 3-5
    Reps
    o 4 Sets - Normal Pull-Ups – 3-5 Reps
    o 4 Sets - Chin-Ups – 3-5 Reps
    o 4 Sets - Chin-Up 90 Degrees Hold – Aim for 10/20 Sec.
    o 4 Sets - Normal Pull-Ups 90 Degrees Hold - Aim for 10/20
    Sec.
    Phase Two - Power

    Targets:
    o 4 Sets - Archer Pull Ups – 1-3 Reps
    o 4 Sets - Negative Pull Ups With One Arm – 1-3 Reps
    o 4 Sets - Hold On The Top With One Arm - Aim for 20 Sec.
    o 4 Sets - Hold Оn The Middle 90 Degrees With One Arm - Aim
    for 10-15 Sec.
    o 4 Sets - Assisted One Arm Pull Up With Elastic Band – 1-3
    Reps
    o 4 Sets - Normal Pull-Ups – 1-3 Reps
    o 4 Sets - Chin-Ups – 1-3 Reps
    o 4 Sets - Chin-Up 90 Degrees Hold – Aim for 10/20 Sec.
    o 4 Sets - Normal Pull-Ups 90 Degrees Hold - Aim for 10/20
    Sec.
    Phase Three - Hypertrophy

    Targets:
    o 4 Sets - Archer Pull Ups - 5-8 Reps
    o 4 Sets - Negative Pull Ups With One Arm - 5-7 Reps
    o 4 Sets - Hold On The Top With One Arm - Aim for 20 Sec.
    o 4 Sets - Hold Оn The Middle 90 Degrees With One Arm - Aim
    for 10-15 Sec.
    o 4 Sets - Assistant One Arm Pull Up With Elastic Band – 5-7
    Reps
    o 4 Sets - Normal Pull-Ups – 7 Reps
    o 4 Sets - Chin-Ups – 7 Reps
    o 4 Sets - Chin-Up 90 Degrees Hold – Aim for 10/20 Sec.
    o 4 Sets - Normal Pull-Ups 90 Degrees Hold - Aim for 10/20
    Sec.
    Want To Learn The Maltese?

    My Maltese Program Is Available On

    http://www.nedkosw.com/
    Have Questions?

    Join My Private Facebook Group – Nedko’s Warriors

    https://www.facebook.com/groups/397596510894428/

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