Help with programming for OAPU and pistols

Fredrik

Level 4 Valued Member
Can anyone suggest a good way of programing for pistols and OAPU? I work on one arm pullups for three days/week and want to do pushing and legs too. I dont just want to maintain my pistols and OAPU/OAOLPU but ideally improve. I have two days/week for legs and pushing. My work doesnt allow for GTG and have other obligations too so need to do it in two sessions.
I have been experimenting with 1-2-3-1-2-3-1-2-3 and really like it but unsure on how to progress. I went to 1-2-3-1-2-3-2-3-4 for the OAPU but started to loose form and technique by the end of the session (non pushing side rising to much). When do I progress? I can keep form for 1-2-3-1-2-3-1-2-3 but start to loose it when progressing. For the pistols its easier since you will not "cheat" yourself out of the hole but OAPU can be cheated.
Should I go for a program like this for both Pistols and OAOLPU/OAPU and just try to increase the numbers or is there anything elsae that could be useful?
Thankful for any ideas or feedback!
 

Fredrik

Level 4 Valued Member
What is your end goal? Volume or harder /heavier loads? What are you current maxes?
My current goal is that I want to consistently do 3-5 good reps OAOLPU on both sides and 10-15 good pistols on both legs. When fresh I can do 4 good OAPU on right side and 5 on left, 2 OAOLPU on left arm, 1 OAOLPU on right arm and 2-3 pistols on left leg and 3-4 on right leg.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
I went to 1-2-3-1-2-3-2-3-4 for the OAPU but started to loose form and technique by the end of the session (non pushing side rising to much)
Just in the abstract, if you wanted to do this many reps in ladder format, I'd do it this way:

1-2-3-4
1-2-3
1-2-3

I actually have one more rep in there than you do, but the idea is not to do the higher rung last if you're going to run out of steam.

1-2-3
1-2-3-4
1-2-3

would be another option if you feel you want to warmup to the toughest ladder, but I think the 1-2-3 and then a 4 is sufficient warmup, so I'd do it the first way.

-S-
 

Fredrik

Level 4 Valued Member
Just in the abstract, if you wanted to do this many reps in ladder format, I'd do it this way:

1-2-3-4
1-2-3
1-2-3

I actually have one more rep in there than you do, but the idea is not to do the higher rung last if you're going to run out of steam.

1-2-3
1-2-3-4
1-2-3

would be another option if you feel you want to warmup to the toughest ladder, but I think the 1-2-3 and then a 4 is sufficient warmup, so I'd do it the first way.

-S-
Thanks @Steve Freides how does the ladder progress from 1-2-3-4 1-2-3 1-2-3?
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Step 1: 3 x (1-2-3)
Step 2: 1 x (1-2-3-4) and 2 x (1-2-3)
Step 3: 2 x (1-2-3-4) and 1 x (1-2-3)
Step 4: 3 x (1-2-3-4)

-S-
 

Mark Limbaga

Level 6 Valued Member
Elite Certified Instructor
All good advice above..

If you'll be oh so kind, perhaps you can also upload videos of your skills so we can see what can be improved technique wise..

My humble experience in teaching and training these movements have shown me that even simply applying Grease the groove can yield huge payoffs if you work on the finer points
 

Erik Hournou

Level 6 Valued Member
My humble experience in teaching and training these movements have shown me that even simply applying Grease the groove can yield huge payoffs if you work on the finer points

yes greasing the groove took me from 2 pistol squats/side and 3 OAPUs/side to 9 pistols and 8 OAPUs in about a month, just by doing 5 submax sets of each everyday, threw in some L-sit and tuck planche practice as well.
 

pet'

Level 8 Valued Member
Hello,

Here (post #950) you have the ROP ladder format

Kind regards,

Pet'
 
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