[quote]The Hoss wrote:
Another option is to perform one muscle-up workout based on power and another one based on strength. If you can build up the necessary strength to be able to perform 5 sets of 5 reps of slow, strict bar muscle-ups (and that means slow through the transition as well), then power based muscle-ups are going to be a piece of cake for you and your numbers will most certainly improve.[/quote]
Not necessarily. Strength training doesn’t improve power. If it did then strength AND power type training wouldn’t exist. My reasoning behind this is that doing something slow and controlled is not going to enable you to perform the same movement explosively because you’re not relying on the same means of generating force.
On a side note, it has been said that olympic lifters can make great powerlifters but powerlifters do not make great olympic lifters.
Strength training can definitely improve power. It’s half of the equation. If I get stronger and can still move at the same speed, I am now more powerful. If I want to produce force quickly (ie. ‘be powerful’), I need to be able to improve my strength to increase my maximum force, as well as improve my rate of force production. Do you think a 300 pound squatter will be able to move 250 pounds as powerfully/quickly as a 600 pound squatter can?
I’m not sure if a ‘slow’ muscle-up with be of great benefit, but the premise behind it is sound imo. Perhaps muscle-ups in a weighted vest would be more applicable.[/quote]
A slow muscle-up demonstrates that the individual has developed sufficient strength for the movement at every point along the way from a dead hang to the support above the bar. Trust me that if you can do 5x5 of slow bar muscle-ups, that 5x5 power muscle-ups is going to be a walk in the park.[/quote]
I currently don’t come close to doing one slow muscle up. It’s like bench press… when I move with explosive bar speed I can push much more weight than if I tried to do a slow bench press. For bench press, the speed out of the bottom helps me through the tricep part of the movement, because my triceps are not as well developed as my chest… and for the muscle up, the speed helps me past the transition portion of the movement… because my forearm strength just can’t support my weight through it.
that being said, I don’t kip or use leg momentum in the slightest… just as i don’t lift my butt off the bench to generate more power when I bench press.
I can do single ring muscle ups, and because there is no bar limiting the range of my movement… i can do these much slower… so im working on weighted singles of ring muscle ups… no kip, of course.
Something interesting happened today… my little brother, knowing that I have a lot of pullup explosiveness, found out the local san antonio college just a few blocks from my house was doing a contest to see who can make it up a salmon ladder.:
He told me that those who got to the top of the ladder would get free admission to the “alpha warrior” obstacle course next weekend. I quickly rode my bike down there, and attempted it twice with swing/kip. I have never done a kipping pullup in my life, so it was a really awkward movement for me and I only got a few steps up the first 3 tries. I rested a second and let some other guys go… took my shoes off and said “fuck it, im doing this the way i muscle up… knees straight, pure explosive pulling power” and i made it to the top easily.
I realized that setting up some kind of salmon ladder would drastically help my pullup power…
Anyway, in regard to something mentioned earlier… developing strength CERTAINLY helps develop power and explosiveness. Two things enabled me to do muscle ups… i got my weighted pullup up to 90lbs… and after 3 months of leaning out, dropped 20 lbs, got my first UGLY muscle up. I quickly developed 6 more, after i got used to the technique.
Currently I am focusing my training on weighted dips (usually i have a bench day, and i pushed dips to the top of my “push” training… screw bench press) and weighted pullups. As I mentioned earlier, I train the muscle up for 10x3 one day, and 10x1 weighted on rings another.
I just want more muscle ups… forget everything else, whatever will improve my muscle ups im doing it.