Strength And Conditioning

Burpees & Pull-up

Burpees & Pull-up
Published: 2021-02-19
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John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing body weight. Utilizing Body Weight can increase strength, power and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.

Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy and endurance development for athletes.

The Burpee develops total body power and agility and can be utilized as an excellent warm-up/conditioning exercise. The Pull-Up develops the muscles of the upper back, shoulders and biceps while increasing upper body muscle endurance and shoulder stability.

 

Burpee – From a standing athletic position drop into a push-up by placing the palms shoulder-width on the ground and jumping both feet back. Explosively bring the feet forward towards the chest. When both feet are in contact with the ground jump as high as possible and grab a pull-up bar.

Pull-Up – Grab the bar with an overhand (pronated), shoulder-width hand grip. Flex the elbows and pull the body upward until the chin is fully over the bar. Lower the body back to the starting position in a controlled movement pattern.

Burpee – Beginners (0 – 3 Months Exercise Experience) should perform 3 – 5 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 5 – 8 Reps for 2 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 - 12 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.

Pull-Up – Beginners (0 – 3 Months Exercise Experience) should perform 3 – 5 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 5 – 8 Reps for 2 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 12 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.