ASSISTED 1‑ARM PULL‑UP

• Attach a band or towel to the pull‑up bar for assistance.
• Grip the bar with one hand. Place the other hand on the assistance (band or towel) lower down.
• Keep your body vertical, core tight, and shoulders packed.

• Pull yourself up with Armour Tempo: 1‑sec explosive pull, 3‑sec controlled lower.
• Keep the free arm as light as possible — only enough to help through the sticking point.
• No twisting or swinging. Body stays square.

• Builds strength and motor pattern for the one‑arm pull‑up.
• Allows training through a full range of motion while reducing load.

1‑ARM ECCENTRIC NEGATIVE

• Use a box or assistance to get your chin above the bar with one hand.
• Hold the top position of a one‑arm pull‑up, elbow fully bent.
• Keep your body tight and core engaged.

• Lower yourself as slowly as possible (10‑15 seconds) until the arm is fully straight.
• Pause for 3 seconds when the elbow is at 90°.
• Control the entire descent — no free‑fall.

• Builds eccentric strength and control through the full range.
• Teaches the body to maintain tension at the hardest angles.

ASSISTED 1‑ARM DEAD HANG

• Hang from a bar with one arm.
• Use the other hand to lightly hold a towel or band attached to the bar for support.
• Keep the working arm straight and the shoulder packed down.

• Hang with your body still and core tight.
• Hold until failure or the prescribed time.
• Gradually reduce assistance over time.

• Builds grip strength and shoulder stability for the one‑arm pull‑up.

1‑ARM DEAD HANG

• Hang from a bar with one hand only.
• Arm straight, shoulder engaged, body still.

• Hold until failure or the prescribed time.
• No swinging or twisting.

• Builds grip, shoulder stability, and tendon strength.

1‑ARM OVERCOMING ISO PULL‑UP

1 HANDED PULL UP HOLD

(OVERCOMING ISO)

PULL! ARM LOCKED AT 90°

ACTIVATE LATS & PULL DOWN WITH FULL FORCE

PUSH! DRIVE FEET INTO FLOOR

BRACE CORE & HOLD FOR 5–10 SECS

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• Grip the pull-up bar with one arm. The free arm stays clear of the body and the bar.
• Place a bench or box underneath you. Rest your feet on it to unload enough bodyweight so you can hold the exact sticking point.
• Pull yourself to the position where your elbow is bent at 90°.
• Keep your body vertical. No twisting. No leaning. Shoulder packed down.

• Pull as hard as you can with one arm. Maximum intent. The bar does not move.
• At the same time, push as hard as you can with your feet into the bench. Drive down like you're trying to leg press the bench through the floor.
• The pulling arm and the pushing legs work against each other. This creates full-body irradiation.
• Squeeze your free hand into a fist. Brace your core. One unbroken chain of tension from the pulling hand to the driving feet.
• Hold for 5–10 seconds (or as advised in main workout exercise notes). Breathe.
• Do not let the shoulder shrug up.
• Do not twist the body to compensate.

• Builds maximal strength at the exact angle where the one-arm pull-up stalls.
• Teaches the nervous system to recruit maximum motor units in the hardest position.
• Fortifies the elbow and shoulder against the extreme load of the one-arm pull-up.

1‑ARM OVERCOMING ISO DB ROW

1-ARM OVERCOMING ISO DB ROW

(OVERCOMING ISO)

HOLD FOR 5–10 SECONDS

PUSH! DRIVE FEET INTO FLOOR

PUSH! POST FREE ARM ON RACK

ACTIVATE LATS & BACK

BRACE CORE & SQUEEZE AT PEAK

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• Set a barbell or dumbbell in the rack at a height where your elbow is bent at exactly 90° when gripping it with one arm.
• Stand facing the rack. Assume a staggered stance: if pulling with your right arm, step your right foot forward; if pulling with your left arm, step your left foot forward.
• Grip the bar with one hand, palms facing down. Your elbow should be at 90°.
• Place your free arm on the rack post. Push against it with maximum intent.
• Keep your torso upright, core braced, and shoulder packed down.

• Pull the bar toward your hip with maximum intent. The bar does not move.
• Squeeze your lat and back as hard as possible. Imagine pulling your elbow behind you.
• At the same time, push your feet hard into the floor and push your free arm against the rack post.
• The pulling arm, pushing legs, and posted free arm work against each other. This creates full-body irradiation.
• Hold for 5–10 seconds. Breathe.
• Do not let the shoulder shrug.
• Do not let the torso twist.

• Builds maximal lat and back strength at the peak contraction of the row.
• Fortifies the shoulder and lat tendon against heavy pulling.

OVERCOMING ISO CURL

PINNED BICEP CURL

(OVERCOMING ISO)

HOLD FOR 5–10 SECS

PUSH! DRIVE THROUGH FLOOR

ACTIVATE CORE & DRIVE ARMS THROUGH BAR

ACTIVATE BICEPS & PULL ELBOWS IN

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• Pin a barbell or dumbbell at a height where your elbow is bent at exactly 90° when gripping it.
• Grip underhand, shoulder-width. Stand close. Elbow pinned to your side. Upper arm vertical. Forearm parallel to the floor.
• Plant your feet and push them hard into the floor.

• Curl upward with maximum intent. The bar does not move.
• Squeeze the bicep as hard as possible. Imagine touching your hand to your shoulder.
• At the same time, push your feet hard into the floor. Drive down like you're trying to leg press the ground away.
• The curling arms and the pushing legs work against each other. This creates full-body irradiation.
• Keep the elbow locked and pinned. Do not let it drift forward or backward.
• Hold for 5–10 seconds. Breathe.
• Maximum squeeze throughout.
• Do not let the elbow drift.

• Builds maximal bicep strength and tendon resilience at the mid-range.
• Teaches the nervous system to recruit maximum motor units in the exact position where the curl is mechanically hardest.
• Fortifies the elbow and bicep tendon against heavy pulling. Armour for the biceps.

PRE-STICK RUNWAY METHOD

• The Pre-Stick Runway method overloads the strongest, easiest portion of a movement—the range just before or after your sticking point.
• You load this partial heavier than your normal working weight.
• The nervous system adapts to handling a supramaximal load in a range where you are mechanically advantaged.
• Then, when you strip the weight back and perform the full range of motion, the movement feels lighter, and you accelerate through the sticking point with greater force.
• The heavy partial primes the nervous system. The full range expresses that potentiation.

PRE-STICK RUNWAY METHOD

ONE-ARM PULL-UP PARTIALS

LOCKOUT — Keep chest out. Push!

Stop before sticking point

Feet together. Toes pointed.

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• Hang from a pull-up bar with one arm. Use assistance as needed to maintain form.
• You will only be moving through the strongest portion of the one-arm pull-up—from dead hang to just below the sticking point (usually around 90°).
• Add weight via a vest or belt. Load this heavier than your working weight for full range one-arm pull-up work. This is supramaximal loading in the mechanically advantaged range.

• From a dead hang, pull with explosive intent. Stop just below the sticking point—do not enter the sticking point.
• Pause briefly at the top of the partial. Feel the control.
• Lower back to dead hang over 3 seconds. Armour Tempo eccentric. Keep the arm straight at the bottom.
• Reset. No bouncing out of the bottom. Not to failure.

• By overloading the strong, mechanically advantaged range just before the sticking point, the nervous system is primed to handle supramaximal load.
• When you strip the weight back and perform full range of motion work immediately after, the movement feels lighter, and you accelerate through the sticking point with greater force.
• The strong range builds the runway. The full range takes off.