Latest revision as of 07:46, 14 July 2025

Muscle-Up Focus Workout Plan (3x/week)

Explosive Pull-Ups – 4×4–6

Chest-to-Bar Pull-Ups – 3×5–8

Negative Muscle-Ups (slow) – 3×3

Straight Bar Dips – 3×6–10

Hollow Body Hold – 3×30 sec

Band Assisted Muscle-Ups – 4×3–5

Bar Transitions with Resistance Band – 3×5

Jumping Muscle-Ups – 3×5

Eccentric Dips (slow down) – 3×5

Scapula Pulls – 3×8–10

Pull-Up to Chest Hold (Isometric) – 3×10–15 sec

Explosive Push-Ups – 3×10

Front Support Hold on Bar – 3×20 sec

Leg Raises on Bar – 3×10–15

Plank to Push-Up – 3×10

Warm-Up: 5–10 min (joint mobility + light cardio)

Rest: 60–90 sec between sets

Focus: Clean form, avoid unnecessary kipping

Goal: Build the technique and strength base for the explosive transition movement

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-=Muscle-Up Focus Workout Plan (3x/Woche)=
+=Muscle-Up Focus Workout Plan (3x/week)=
 ==Day A – Pull Strength & Explosiveness==
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 '''Plank to Push-Up''' – 3×10
-==Zusätzliche Tipps==
+==Additional Tips==
-Warm-Up: 5–10 Min (Joint Mobility + Light Cardio)
+Warm-Up: 5–10 min (joint mobility + light cardio)
-Rest: 60–90 Sek zwischen den Sätzen
+Rest: 60–90 sec between sets
-Fokus: Saubere Ausführung, keine unnötige Schwungnutzung
+Focus: Clean form, avoid unnecessary kipping
-Ziel: Technik + Kraftbasis für explosive Übergangsbewegung schaffen
+Goal: Build the technique and strength base for the explosive transition movement
 [[Category:Workout Plans]]
 [[Category:Focus Workout Plans]]
+[[Category:Skill Focus Workout Plans]]