PROGRESSIVE PULLS

Hardcore old school Pull Training – You basically go from the most complex pulling movement or the most nervous system demanding movement to the most basic one.

Range of motion keeps on decreasing from one exercise to the next.

Works all the aspects of a training session- cleans and high pulls for power, deadlifts for strength and rows for muscle.

These can be done as separate sets as a full blown pull training session or back to back as a pull complex.

As per Marty Gallagher, when done as separate sets, start with a light weight and do 10 odd reps for 3 sets of each exercise and build up to heavy weights by progressing each week. When done as a complex, use a lighter weight (eg. 95 pounds is a respectable weight for an experienced athlete )and complete all the moves for equal number of reps – preferably 8 and beyond before keeping the bar down.

Works all the muscles of the back, the posterior chain, the hip extension and your lung capacity –  leaves no stone unturned.

Conditioning complexes can be done separately in a day or as a finisher in the end of a weight training session.

After the complex, your lungs and forearms will be on fire. Keep a nutritious protein-carb rich post workout ready and sleep well. Don’t underestimate recovery.

Try this for awesomeness.

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