“Si, I can’t thank you enough for your programme. I initially only signed up to just get a good Pull-Up (after stalking your programme for well over a year). And here I am a year later with Muscle-Ups & Handstands. This is the best thing I took a chance to do”
The ARC Ring Muscle-Up Programme is designed for Athletes who are looking to breakdown and build the proper strength in the 4 foundational components that make up the Strict Ring Muscle-Up.
This programme is ideally suited for athletes who are working towards their first Strict Ring Muscle-Up. The programme is also for trainees who need their weaknesses tightened up so they can progress their Muscle-Up form and build to larger, more efficient sets.
On this Programme, Athletes will:
"This is a great programme if you stick to it and do the work. I had to cut back volume in other areas to do it as prescribed but it definitely paid off. I went from a few Pull-Ups to multiple Strict Muscle-Ups and I was able to keep my strength when I put more conditioning back into my routine. Highly recommend!"
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 in a skill programme.
If you invest in this programme without these basic strength tools, you run the risk of having your increases in skill & body awareness unable to manifest into the real thing.
Remember, that the goal is NOT to make you sharp at performing drills. The goal is to get you the real thing.
This programme is a progressive, 12 week training cycle.
There are 2 main training sessions per week and a 3rd, lighter session for increasing recovery speed, developing muscular symmetry & joint strength balance.
This is often an overlooked component of other skill programmes. 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 training sessions are approximately 40 minutes in length, including warm ups + prehab / recovery work.
Yes, you can incorporate ARC - Ring 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 SYN 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
- Boxes x 4 OR Parallel Bars
"After viewing the SYN programming in June 2020, I instantly fell in love with it and I’ve been doing it ever since. I’ve achieved so many goals in under a year like Strict Muscle-Ups & HSPU’s and the shoulder pain I used to have has completely gone. The daily mobility work that I used to see as a chore, I now love doing.
This programme has given me so much, I put all my trust into it to deliver the goals I still want to achieve"
Ever since working with Simon my progress has been linear. His detailed programming hits weaknesses I didn’t know I had, and it works.
Not only have I achieved my main goal of a Ring Muscle-Up, but everything else has transformed too
.png){kind=spacer}