Posted: 5/31/2012 8:49:12 AM EDT
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I need an upperbody specific program for building pushup and pullup strength/endurance for a FEMALE. Assume she is unable to complete a single rep of either to begin with. My training-fu is weak in this regard. Gonna have her squatting and deadlifting till she pukes to cover lower body strength. Static and dynamic planks/bridges/pillars for core.
Thanks Guys, Hizzie |
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You have a few options: 1st- she should be benching and pressing too. Pullups- My wife couldn't do a single pullup when she started working out. She used negatives in all of our Crossfit workouts until she could do regular pullups. She can now do 30+ kipping and something like 17-19 deadhang. Bands are a good option as well. Pushups- Just have her go off her knees, or leaning against the wall if off the knees is still too difficult. You could do pyramid rep schemes with both: 1-2-3-4-5-4-3-2-1 or sets of 5 or 10...lots of ways to attack that...or you could put those movements into conditioning type workouts too like this: 3 rounds Run 200m 7 banded pullups 7 modified pushups. ETA- IMO it doesn't really matter if it's a male or female. Mods are the same for both. |
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Quoted:
You have a few options: 1st- she should be benching and pressing too. Pullups- My wife couldn't do a single pullup when she started working out. She used negatives in all of our Crossfit workouts until she could do regular pullups. She can now do 30+ kipping and something like 17-19 deadhang. Bands are a good option as well. Pushups- Just have her go off her knees, or leaning against the wall if off the knees is still too difficult. You could do pyramid rep schemes with both: 1-2-3-4-5-4-3-2-1 or sets of 5 or 10...lots of ways to attack that...or you could put those movements into conditioning type workouts too like this: 3 rounds Run 200m 7 banded pullups 7 modified pushups. ETA- IMO it doesn't really matter if it's a male or female. Mods are the same for both. big +1 on the bands for pullups. they're a great way to get a beginner started |