Author Topic: Elet's OAC training (Read 2299 times)

Elet ET · « **on:** May 25, 2009, 09:48:06 AM »

May 25, 2009
Elet's OAC training

Its the Day after (B)east Coast 2009, while at Primal for the past 2 days i was exposed to a lot of new training styles/methods/tools and have decided to implement some of them in my own training, one being the OAC.
The purpose of this post is to follow my progress on a One Armed Chin-up.
So the clock starts now at approx 2pm, may 25, 2009

Todays progress:
I just purchased a 1" superband from performbetter.com which i was using at primal to help train them.

Next post will be: My current fitness standards, it'll probably be in a few days as i just tried to max pull-up today and im really fuggin sore from (B)east.

Bao · « **Reply #1 on:** May 25, 2009, 11:39:32 AM »

CHEA, I bought a similar band, too. Best of luck with the OAC. Here's the Bartendaz again, some great people/exercises that I can't emphasize enough.
http://www.youtube.com/watch?v=SWs94Pu_kG4

Elet ET · « **Reply #2 on:** May 25, 2009, 12:41:37 PM »

Thanks man.

Those guys always make me feel so far behind...i need to condition more!!!

Charles Moreland · « **Reply #3 on:** May 25, 2009, 02:26:36 PM »

Good to see, Elet! Stay motivated!

Chris Salvato · « **Reply #4 on:** May 25, 2009, 05:50:40 PM »

good luck -- please please please be attentive to shoulders. ANY SIGN OF PAIN ICE AND LAY OFF FOR A FEW DAYS AT LEAST.

If you do it smart you shouldn't get any overuse injuries. I have been training to attain them for over 6 months and have not had ANY tendinitis problems so far.

Train smart!

Elet ET · « **Reply #5 on:** May 25, 2009, 07:33:47 PM »

Thanks for the motivation and advice guys.
Ill mos def keep an eye out for any pain.

Any tips/sample sets you've done would be interesting to hear as well.

Chris Salvato · « **Reply #6 on:** May 25, 2009, 08:14:17 PM »

if you can't do pullups with 50% of your bodyweight hanging from you then that is what you should start working up to. Once you can do that you can build up towards 2xBW pullup while doing OAC negatives with assistance.

the OAC is no joke. People are really starting to tackle this move and that is great but do be advised that this is an ADVANCED STRENGTH TECHNIQUE....you have to build up to it properly.

One step at a time, have fun man!

Steven Low · « **Reply #7 on:** May 25, 2009, 09:00:11 PM »

Here's the thread over in gen fitness on OAC:

http://www.americanparkour.com/smf/index.php?topic=14760.0

Pretty much what Chris said above me though.

Elet ET · « **Reply #8 on:** May 27, 2009, 03:08:40 PM »

Elet's OAC training
May 27, 2009

Yesterday i had a soccer game so i took it easy.
Tomorrow i will get a good warm-up in and try to get my current fitness standards before my next soccer game.
(when i tested the other day i only got 20 dead-hangs, and i know im better than that)
I'll test:
Dead-hangs (Prev. PR is 28)
Muscle-ups
Record negatives
(probably in that order)
Ill probably throw in a new 1 min. push-up max too just for fun (prev. 73)

Ive decided that until the band comes in(7 bus. day shipping), i will:
Gtg with negatives
And do weighted pull-ups, kettlebell hanging from my toes. Or backpack some weights if i can find a bag.

My biggest problem i fear will be proper rest/recovery which as you guys pointed out is extremely important for this one.
Ill have to find a way to incorporate more grip work as well, beyond usual climbing, kettlebell, and cinder block workouts.

Elet ET · « **Reply #9 on:** May 28, 2009, 10:22:14 AM »

Elet's OAC training
May 28, 2009

!!!!!!Superband has arrived!!!!!

Ive been GTG'ing with negatives, i have yet to time but i am Judging my PR to be around 10 seconds.
did some weighted's with the KB and it made my lower back feel like it was going to split so i think ill stick to bagging them.

Anyway i will mod this soon with my current PR's, out to test right now.

EDIT:
22 dead-hangs(apparently i wasn't too far off the other day)
7s negative on right
6s negative on left(not quite what i thought)

Chris Salvato · « **Reply #10 on:** May 28, 2009, 11:59:40 AM »

Dude - GTG Negatives is going to be pretty intense. Be careful with your elbows. If you want to GTG, i would recommend GTG weighted pullups...

Elet ET · « **Reply #11 on:** May 28, 2009, 03:42:05 PM »

duly noted.
I think i may gtg with assisteds now, or would that still be the same?

Chris Salvato · « **Reply #12 on:** May 28, 2009, 03:49:29 PM »

GTG assisted OAC would be better, imho. Make sure you really emphasize the TURNING motion of the OAC. If you GTG with the wrong motion you are going to just waste time

Bao · « **Reply #13 on:** May 28, 2009, 05:58:35 PM »

Excuse me, what's GTG?

Chris Salvato · « **Reply #14 on:** May 28, 2009, 06:16:00 PM »

GTG = Grease the Groove.

It is covered in more detail in this section of steve's article: http://eshlow.blogspot.com/#VII

Just do a CTRL+F for Grease The Groove.

In short, it is a method of doing a submaximal set of reps multiple times during the day to build up a good foundation for doing the movement.

Elet ET · « **Reply #15 on:** June 03, 2009, 05:29:34 PM »

Elet's OAC training
June 2, 2009

Been GTG'ing Assisted OAC's (doing negatives on the way down) for several days now.
Have noticed marked improvement in quality quantity and consistency.

No pains yet, im watching though.

Elet ET · « **Reply #16 on:** June 20, 2009, 09:27:26 AM »

Elet's OAC training
June 20, 2009

Been lost in tennessee for 2 weeks.
Having a good time.
Training just a little bit

Got my left handed OAC!!!!!!

Not totally consistent yet, but i get it more often than not.
Right hand still needs work, got like an inch away a few times but more often is just a bit past 90*
Weird because I'm right handed...
Anyone else notice things like this?

Full-scale work can resume now that i am home though, so that's good news too

Spencer B · « **Reply #17 on:** June 20, 2009, 10:05:54 AM »

Quote from: Elet ET on June 20, 2009, 09:27:26 AM

Elet's OAC training
June 20, 2009

Been lost in tennessee for 2 weeks.
Having a good time.
Training just a little bit

Got my left handed OAC!!!!!!

Not totally consistent yet, but i get it more often than not.
Right hand still needs work, got like an inch away a few times but more often is just a bit past 90*
Weird because I'm right handed...
Anyone else notice things like this?

Full-scale work can resume now that i am home though, so that's good news too

Damn, you got the OAC! Elite, man! I am, give take a week or two, about a month from the OAC on my right arm, and even further for my left, but I am getting close. Good to hear somebody got it though...

You are Elet 'Elite' E.T.

Bao · « **Reply #18 on:** June 20, 2009, 06:13:50 PM »

Quote from: Elet ET on June 20, 2009, 09:27:26 AM

Elet's OAC training
June 20, 2009

Been lost in tennessee for 2 weeks.
Having a good time.
Training just a little bit

Got my left handed OAC!!!!!!

Not totally consistent yet, but i get it more often than not.
Right hand still needs work, got like an inch away a few times but more often is just a bit past 90*
Weird because I'm right handed...
Anyone else notice things like this?

Full-scale work can resume now that i am home though, so that's good news too

Congrats man! I have the same thing with the left/right hand thing. That really didn't take long for you

Elet ET · « **Reply #19 on:** June 20, 2009, 07:48:46 PM »

Thanks guys.
Thanks alot.
Elite...i've been called that many times, at least now it wont just be a mispronunciation...

im telling you though, this inconsistency is killing my confidence.
i tried a few more today and didnt get any of them.
i wont be satisfied till its every time...

News:

Author Topic: Elet's OAC training (Read 2299 times)