Leg Assisted Ring Chin-Up to Eccentric Lowering


Leg Assisted Ring Chin-Up to Eccentric Lowering
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Working towards your first REAL Chin-Up?
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Try out this regression that I stole from my buddy @Benbrunotraining. I’ve found this variation be a huge help for my clients looking to get over the one chin-up hump.
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The leg assist during the concentric portion helps the client get up to the top position while the eccentric overload provides allows them to build strength in the pattern. Be sure to go slow on the eccentric! We’d suggest to shoot for a 3-5 second lower on each rep.
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I’ve had the most success when programming this concurrently with band assisted chin-ups, having the client train the chin-up pattern twice per week. Often when clients struggle to execute baseline bodyweight patterns like chin-ups and push-ups training them only 1x week will not provide enough stimulus for them to see substantial improvements. I find programming both variations does wonders to fast track progress to chin-up mastery.
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Typically, my rep scheme would look something like the following.

Week 1
Day 1: Leg Assisted Ring Chin-Up to Eccentric Lowering: 3 x 5
Day 2: Band Assisted Chin-Up: 3 x 5

Week 2
Day 1: Leg Assisted Ring Chin-Up to Eccentric Lowering: 3 x 6
Day 2: Band Assisted Chin-Up: 4 x 3 (Smaller band than week 1)

Week 3
Day 1: Leg Assisted Ring Chin-Up to Eccentric Lowering: 3 x 6
Day 2: Band Assisted Chin-Up: 1 x 5, 2 x 3, 1 x1 (Intensity progresses use smaller band or move band to knee)

Week 4
Day 1: Leg Assisted Ring Chin-Up to Eccentric Lowering: 4 x 6
Day 2: Band Assisted Chin-Up: 1 x 5, 3 x 1