Price
Required experience
Days per week (Avg)
Daily training time (Avg)
Sessions per day (Avg)
10-week (5th week and last week are deloads), two day per week cycle to enhance max effort and sustained effort muscle-up volume capacity.
Who it’s for:
Elite athletes with very efficient muscle-up technique and excellent strength who want to do specific training to increase their capacity for high-volume muscle-up work. This is the last step after you have built strength, skill and efficiency and now want elite capacity. This is for athletes who want to get over 20 unbroken muscle-ups.
Timing:
Each session takes 20–40 minutes. At least two days of rest should be taken between sessions.
Other Notes:
Don’t be a numbskull. Only do this after you have completed Advanced Lvl 1 or are very convinced that you have elite-level muscle-ups already. Regarding technique, we have found that most athletes who can demonstrate the capacity to perform more than 20 max-effort muscle-ups use the late- arch-pull technique (refer back to Advanced Lvl 1 of this series). You’re welcome to use any style you would like for the muscle-up work here, but if you really want to get over 20 unbroken muscle-ups, we feel the late arch pull is the way to go. There will be no scaling in this part. The work is hard and if you have trouble with any of the movements, then you shouldn’t be on Advanced Lvl 2.