The ARC - Bar Muscle-Up Programme is designed for Athletes who are looking to achieve the power development ; co-ordination for their first 3 unbroken reps of the Bar Muscle-Up with clean form.
This programme is also the perfect choice for Athletes who already have a
scrappy Muscle-Up, but need to rid themselves of the Chicken Wing headache by taking a step back and rebuilding their power + technique base properly.
Athlete's subscribing to this programme will:
To begin this programme, an Athlete must already have:
If you are missing one or more of these basic requisites, we STRONGLY recommend that you instead invest in the ARC Level 1B coaching programme to build your basic skill set and establish a wider base of strength before specialising.
If you invest in this programme without these basic tools, you run the risk of being unable to perform important exercises, keep up with the pace of progression, and experience poor results.
This programme is a progressive, 12 week training cycle.
There are 3 training sessions per week, including Warm-Ups, Activations, Strength, Skill, Mobility & Exercises for maintaining muscular symmetry.
Keeping the body balanced while training hard for a specific skill helps you avoid injuries from over-working one pattern, and helps prevent other skills from de-conditioning or getting weaker.
The main training sessions are approximately 40 minutes in length, including warm ups + prehab / recovery work.
Yes, you can incorporate ARC -Bar Muscle-Up, alongside the main programme you are currently following.
However, there is a decent workload in this programme, and if you are to be successful, you need to make sure you are not overly fatiguing yourself with other work, or you will experience poor recovery, and therefore poor results on your strength development.
Here are some things to avoid:
Here are some things to action:
After purchasing this programme, you will be registered to our App using the Email Address you provide us. The 12 week programme will be assigned to you, and you will have access to this programme for 6 months, allowing you to refer back, or repeat it anytime in that period should you wish to.
This short clip will show you exactly how each training session is laid out for you on the App.
Every exercise in the programme has an ARC Instructional video, which are found at the bottom of each training section for you to study, copy, & learn from.
Yes, you can.
At checkout, if you select "individual coaching", an ARC Coach will provide you with private IN-APP movement feedback, to ensure you are working towards executing the
exercises to our high standards.
We will also be able to provide you with specific insight on your unique limitations, and guide you through addressing them.
Have a question that we haven't answered? Drop it below, and we'll get back to you within 24 hours.
- Pull-Up Bar
- Gymnastics Rings
- Mini Resistance Band
- Medium Resistance Band
- Boxes x 2 OR Parallel Bars