Arnold Pump and Run Training
photo credit: Madrigal Photography
I’ve been working pretty hard for the 2010 Arnold Pump and Run. In fact, I’ve worked all they way up to doing mile repeats with a 1/4 mile jog in between each one. I did my first set on January 15 of 3×1 mile and then 1 x 1/2 mile, all at 6 minute pace for one mile.
Today, I did 3×1 mile at 6 minute pace per mile and then a 1/4 mile at 85. I do a 1/4 mile jog/walk between each repeat. It felt easier than last time although I probably had a heavy lunch beforehand which slowed me down. I look to do another mile repeat workout in 10 days or so and hope to do 3×1 mile at 5:50 pace followed by a slightly quicker 1/2 or 1/4 mile repeat. I’ve been doing all this on the treadmill given the lousy Columbus winter weather. I’d like to get out on the track soon.
If you do train on a treadmill from time to time, set the incline up a notch to create the equivalent difficulty of running on the road.
I was looking through some of the search terms used to find this site and came across some interesting questions.
1. How many two handed chin-ups must I do before I can do a one handed chin-up?
During the times that I’ve done one handed chin-ups, I could do about 20 or so two-handers. But I could do 20 or so two-handers for years. I think my best ever was 27 two handers. I weighed close to 185 lbs. as well during my one hand chin-up training. It’s hard to say if there is even an equivalent, and I imagine it would vary from person to person given the various body types out there. I’m sure there are plenty of people who can do 20 chin-ups but who will never do a true one-handed chin-up. But if forced to answer, I would say that if I could do 50 two-handers at once then I should be able to get a true one-handed chin-up. In other words, if you can make child’s play out of two-handed chin-ups, you can either do a one-hander or get very close. Anyhow, a nice goal for me would be to get 30 two handers in a row.
2. How much weight would I have to add to a two handed chin-up before I could do a one hander?
Again, I don’t think there’s is any real equivalent between the two. I added 125 lbs. to my 185 lb. frame and despite getting 1 two hander, I still couldn’t do a one hander. Warning - I’m surprised I didn’t have a stroke or hernia trying to do this. I’ve never pulled so hard in my life. Using a dip belt to strap 125 lbs. around your waist just doesn’t seem too brilliant either. A weight vest might be a better option. Do this at your own risk! It could lead to DEATH or serious injury.
In looking back at this experience however, the extreme pull required to do the 125 lb. weighted chin-up very closely resembled the extreme pull required to get my first one-handed chin-up.
3. What other risks are involved in training for a one hand chin-up?
One arm negative chins/come-downs can really strain your elbows especially if you don’t maintain a slow and steady descent all the way to the bottom. Weighted chins can also strain the elbows, wrists, lower back in addition to the other obvious dangers of being above the ground with a lot of weight strapped around your waist.
4. Will training with the Gravitron 2000 help me achieve a one handed chin-up?
It’s a good starting point but the Gravitron 2000 provides a lot of support and eliminates any twisting of the body. It’s also easy to cheat using the Gravitron 2000 or similar machine. Nevertheless, if you get to the point where you can do 5-6 with one plate and one hand then you’re getting pretty close.