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See how the Elite Rings are perfect for pushups.
The following is an excerpt from "Ring Training for Elite Fitness", the eBook included with every purchase of EXF Rings. The book is almost finished and current customers will be e-mailed a copy asap. Future customers will download it after they make their purchase.
If you have aspirations of getting high numbers of pullups, you need to develop endurance, in addition to strength. Since the key principle in the EXF Pullup Program is bracketing, we need to have "understrength" to go along with overstrength training. Extended Set Training is pairing two related exercises to reach a specific number of reps. One exercise will be harder than the other. And the easier exercise will be used to extend the set. Extended Set Training will give you the most realistic simulation of actually doing your targeted number of reps.
For example, the first thing you need to do to get a big number on pullups is hold on to the bar long enough. If your hands aren't on the bar, you're not in the game. If your goal is 20 pullups, then you need to be able to stay on the bar for the amount of time it takes to do 20 pullups. This means at least 40 seconds. So, after a set of pullups, you will hang onto the bar until 40 seconds have elapsed since you started the set.
Another example of this would be to pair kipping pullups with kip swings. If your goal is 50 kipping pullups in a row, then first you need to be able to do 50 kip swings in a row. This is a good intermediate goal to set. Once you get this, then start adding a few kipping pullups to the start of the set. Start with 5 kipping pullups followed by 45 swings. Then you do 10 pullups followed by 40 swings, etc. Keep replacing swings with pullups and eventually you will close in on 50.
Here is a chart of a progression from zero pullups towards 20 consecutive strict pullups with 20 lbs of weight added. At each step, the previously hard exercise will become the extender and a new hard exercise will take its place. The more intermediate steps you design, the quicker you will progress towards your goal.
Step 1 Bar Hang for 40 Seconds
Step 2 Kip Swings plus Bar Hang. (start at 5 kip swings and work up to 20, every set lasts 40 seconds)
Step 3 Kipping Pullups plus Kip Swings (start at 5 kipping pullups and extend the set to 20 with kip swings)
Step 4 Strict Pullups plus Kipping Pullups
Step 5 Weighted Pullups plus Strict Pullups (hold a 20 lbs dumbbell in your feet, drop it after 5 reps and then extend the set)
Step 6 You reach your goal of 20 weighted pullups!
At each step, you gradually add more reps and take away from the "extender exercise". So, at Step 3, you will start at 5 kipping pullups and 15 kip swings. You will work your way up to 6,7,8,9,10, etc, kipping pullups and extend the set with kip swings for a total of 20. Once you reach 20 consecuitive kipping pullups, then you are ready for the next step.
This is a powerful method of training! And it doesn't require a ton of volume, so you can safely add a set of Extended Set Training before your main workout and not burn out. Pairing this with some overstrength work is a simple method of bracketing your way to pullup excellence.