Deadlifts and Pull Ups; 2 exercises that are tried, tested and proven to boost your performance. These exercises are great for athletes, for Military & First Responders and for adult men & women.
I have used a unique training method with these 2 exercises through the years to improve my pull ups and deadlift. That technique is called Grease the Groove, which I learned from early days Pavel.
Whether you're busy, Training for Life, trying to build strength, Grease the Groove is perfect for you because you are:
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Performing every rep of every set with technical perfection.
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Never training to failure.
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Getting a frequent amount of practice with perfect technique.
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Preparing your body and mind for physical activity without a perfect warm up (this is crucial for Law Enforcement, Military & First Responders who must act on call without being given a warning or time to prepare)
Watch the videos and see the samples below to implement Grease the groove with your pull ups and Deadlifts.
Grease the Groove with Pull Ups:
Sample Grease the Groove Pull Up Program, 2 Weeks:
Week 1
Pre Test: Test Max reps with bodyweight or Max reps with approximately 25% of your bodyweight.
Perform Pull Ups 3 x Day; Morning, Early Afternoon, Evening Perform these with bodyweight or if advanced with added weight
Monday: 3 Reps / 9 Total
Tuesday: 4, 3, 3 Reps / 10 Total
Wednesday: 5, 4, 3 Reps / 12 Total
Thursday: 4, 4, 3, Reps / 11 Total
Friday: 4, 4, 4, Reps / 12 Total
Saturday: 5, 4, 4 Reps / 13 Total
Sunday: Off
Week 2:
Monday: 4 Reps / 12 Total
Tuesday: 5 Reps / 15 Total
Wednesday: 6 Reps / 18 Total
Thursday: 5, 4, 4 Reps / 13 Total
Friday: 5, 5, 4 Reps / 14 Total
Saturday: 5 Reps / 15 Total
Post Test: After a few days off, retest your 1 RM in Pull Ups with exactly what you did during pre test.
Now, onto the Deadlift while applying Grease the Groove.
Way back in the day I heard about a few guys who tested their "cold" Deadlift strength. I think it was Rob Orlando from early days CrossFit. They started at 225 and kept climbing with a goal of 500. Is it safe? It depends is my answer for most because if you can Deadlift 700 lbs, 500 lbs won't strain you.
Also, if you're in law enforcement, military or any type of first responder, you might be sitting in your car and pull up on an accident or get into an altercation with no warm up. That being said, if you are a first responder of any sort, I suggest you move around and stand more than you sit.
That being said, here is Grease the Groove tips for the Deadlift in a manner I describe as Training for Life.
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