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  • 1

    OAC – beginner how to

    In this how to video you will be able to see each specific exercise performed and used in any of the Beginner level routines. I explain the do’s and don’ts. Be sure to see the video and take mental notes (or write it down) of how the exercises are properly performed. You can always turn back here if you are in doubt of how to perform a certain exercise in this level 🙂

    2

    OAC – warm up

    In order to get the full potential out of your body and be proactive towards injury, warm up is necessary – ESPECIALLY with one arm chin up training. Be sure to spend time with this routine before each and every OAC training no matter your level of “expertise”. 🙂

    3

    OAC – stretching

    The stretching routines for each tutorial are to be taken very seriously. Too many people neglect this area of their training. You can do light stretches before training but be sure to stretch out after each training routine and not before – if you spend energy on it before training your muscles will be weakened for the actual training lesson and you will lack strength. 😉

    4

    Food & Nutrition

    Here is a rundown of what I eat. 🙂 This is not rocket science but my way of eating will give you a clear idea on how to put together a strategy. I will go through exactly what and how much I eat and why. Make a daily/weekly eating plan for yourself, to keep yourself accountable.  😉

    5

    OAC Beg. Routine 1

    This is the first routine of the OAC tutorial. Welcome to the beginner level. The first half of the routines are a lot easier than the later half and this first tutorial and the second tutorial are easier than the following pair. Use the tutorials in “pairs” and progress further on when you feel that you can go through them with ease. 🙂

    6

    OAC Beg. Routine 2

    Be sure that you focus on strict form on all exercises. As for the rows in this routine, be sure that you pull all the way up, before descending. As for how to perform each exercise in all of the beginner routines, be sure to watch the “how to” video further up to keep yourself assure that you are performing the exercises correct 🙂

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    OAC Beg. Routine 3

    8

    OAC Beg. Routine 4

    9

    OAC Beg. Routine 5

    10

    OAC Beg Routine 6

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    OAC Beg Routine 7

    12

    OAC Beg Routine 8

  • 1

    OAC – boss how to

    In this how to video you will be able to see each specific exercise performed and used in any of the Boss level routines. I explain the do’s and don’ts. Be sure to see the video and take mental notes (or write it down) of how the exercises are properly performed. You can always turn back here if you are in doubt of how to perform a certain exercise in this level 🙂

    2

    OAC Boss Routine 1

    3

    OAC Boss Routine 2

    4

    OAC Boss Routine 3

    5

    OAC Boss Routine 4

    6

    Motivation

    A Master must prepare oneself for hardship and?adversity, cause eventually you will be faced with these elements. 🙂 And when you do, these are the times you become stronger if you choose to push through! 🙂

    7

    OAC Boss Routine 5

    8

    OAC Boss Routine 6

  • 1

    OAC – beast how to

    In this how to video you will be able to see each specific exercise performed and used in any of the Beast level routines. I explain the do’s and don’ts. Be sure to see the video and take mental notes (or write it down) of how the exercises are properly performed. You can always turn back here if you are in doubt of how to perform a certain exercise in this level 🙂

    2

    OAC Beast Routine 1

    We are stepping up the difficulty now. Your archers and passive/active hang should be developed well enough from the previous levels to up the ante and really start working on the strength and dynamics of the OAC. Well done if you started at the beginner level and you’ve come this far. Have fun starting the journey of the Beast level.  🙂

    3

    OAC Beast Routine 2

    Be sure that you are locking out your arm in the upper position when doing your archer chin ups. The supporting arm needs to be locked out and your pulling hand should touch your chest. See if you can touch the upper part of the ring with your chin in the upper position 😉

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    OAC Beast Routine 3

    Keep the L-sit strong in the L-sit pull ups. Keep yourself in line, don’t compromise the integrity of your L-sit form, just because it “feels hard”. Put all your effort in to holding that position tight through your pull ups. 🙂

    5

    OAC Beast Routine 4

    The moment of truth for progressing towards the OAC. You should now be able to perform archer chin ups with impeccable form or else this routine is not for you yet. Be sure that you aren’t “cheating” yourself by doing “half ass” archer chin ups. If you feel that your form is compromised go back to previous routines and spend more time on the negatives. 🙂

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    OAC Beast Routine 5

    Again, make those negatives as slooow as possible. You should really focus on slowing down the decent, feel your muscle working and do not ever give in to just dropping down with gravity, especially in the last part of the lower position. Follow the motion on your way down all the way “to the door” 🙂

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    OAC Beast Routine 6

    Take a look at the Beast how to, in order to make sure that you are performing the passive/active hang correctly. It’s important that you develop scapula and lat control for the initial pull of your OAC. People who do not emphasize on this phase can not do a one arm chin up from a dead hang position. 🙂

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    OAC mastery

    Now you are ready to start mastering the OAC. If you have conditioned your body correctly by using the prior routines with discipline and consistency, then progress will happen fast. You should by now be able to perform a single OAC, if you are not there yet, the following exercises will “burst the bubble” for you and you will achieve the OAC in no time 🙂