Vitamin PULL.

For some reason people associate strength with pushing. Gym rats are always comparing how much weight they can push off of their chest (bench press) and many machines and "routines" emphasize pushing movements. The reality of it is that it's the pulling movements that will develop real strengths (as will a properly-executed bench press, but few are). Think about it, most pushing movements are evading the real "enemy"/force.. GRAVITY. Gravity always points in the same direction and we are in a constant struggle against it. Regardless of our position, we are always structurally opposing gravity. Since the ground (our purchase point) is always below, our posterior muscles (those on our backside) do a lot of work levering our bodies to be upright and vertical. This is why us humans are SUPPOSED to have very well-developed glutes, hamstrings, and backs. But few of us do.. and where do we see a lot of problems in aging populations?? THE BACK.

Gravity will always win, but if we avoid strengthening our backsides, gravity will win sooner than expected. It's painful to see young people hunching over and just pretending like it's OK to be that way. It's painful to watch older folks succumbing to the forces of gravity in a barely-upright posture. It almost looks like the human body is just giving in, surrendering under a never-ended pull from gravity. It's really a tug-of-war and unless you're willing to pull your share of the load, you're only doing mean-ol' Mr. Gravity a favor.

This is why pulling movements are so beneficial. They counter gravity with an overload. Think about a proper dead lift. You're essentially spitting in the face of gravity and standing upright with much more that gravity intended for you. And if you continue to do this with increasing loads, you're essentially winning that albeit futile tug-of-war match against gravity.

Further stimuating thoughts: Think about the posterior chain's (back-side muscles from foot to top of head) role in other parts of life:
Running: keeps you vertical as you lean forward.
Jumping: Hip-extension power
Sprinting: combine running and jumping into one.
The list is long.

So here's some stuff to help you utilize your posterior:

SPRINT 10 x 40 meters.
   - shoot for around a 1:3 work:recovery interval. 1:2 for those looking for a bit more lung burning. But if you're work times start getting inconsistent, then recover a little more. You want 100% efforts on these.

Work on pullups. If you can do pullups, do 3 ladders from 1 - 5. Strict, not kipping.

3 x (1,2,3,4,5) strict pullups. 1:1 work:rest between reps. Full recovery between sets. Do "negative" pullups with whatever you don't finish. So just jump up to max height and slowly come back down, resisting dropping through the full range of motion.

Here's a progression you can do for developing the pull up. FYI: no one is exempt. You can onoly gain from developing the pulling strengths, even if you don't think you'll ever do a pull up. It would BEHOOVE you to try.

I suggest you copy-paste-print the following.

Pullup Progression

Level 1:

A. Bar Hang: 3 x max hold, rest 90 sec b/t sets. Goal 3 x 30 sec.

B. Strict Ring Rows w/scap retraction: 3 x 6-8 @ 3011, rest 90 sec.

Use an angle that makes 6-8 reps difficult.

Level 2:

A. Scap pullups: must work to 3 x 10 @ 3 sec hold each rep. (1013

tempo) Rest 90 sec. Once you do 3 x 10 successfully, you must

advance.

B. Strict Ring Rows w/scap retraction: 3 x 4-6 @ 3011, rest 90 sec.

Use an angle that makes 4-6 reps difficult.

Level 3:

A. Negative Pullups: work to a smooth 30 sec negative. Do 2-3 sets of

1 in training. You only need to successfully do one 30 sec negative to

advance!! Rest 2-3 min b/t negs.

B. Also, do Partner Assisted Pullups: 2 x 3 @ 3011, rest 2 min.

Level 4:

A. Weighted Negative Pullups: work to a 30 sec negative with 8 lb.,

then 15lb weight vest. Do 2-3 sets of 1 in training. Rest 2-3 min b/t

sets.

You only need to successfully do one 30 sec negative

w/each weight to advance!!

B. Also, do Partner Assisted Pullups: 2 x 5 @ 3011, rest 2 min.

C. Practice kip swings.

Level 5:

A. Deadhang Pullups: work singles, increase volume until ~10 reps can

be done in one workout. (not one set) On last rep you do, do a

negative as slowly as you can!

B. After all pullup work done, do Partner Assisted Pullups: 2 x 6 @

3011, rest 2 min

C. Practice kip swings.

Level 6:

A. Deadhang Pullups: work to 3 x 3 reps, rest 3 min b/t sets. On last

rep of last set, do a negative as slowly as you can!

B. After all pullup work done, do Partner Assisted Pullups: 2 x 8 @

3011, rest 2 min

C. Practice kip swings.

Level 7:

A. Weighted Pullups: work up to 15lb x 1 rep. Do 3 x 1-3 @ 30X1, rest

3 min

B. Practice kip swings.

Level 8:

A. Begin Kipping Pullups: Kip swings, then do 3-5 sets kipping pullups

with good technique, rest as needed.

Level 9:

A. Chest to Bar Kipping Pullups: Do 3-5 sets with good technique, rest

as needed.

Level 10:

A. Chest to Bar Deadhang Chin-ups: do 3 x amrap-1 @ 30X1, rest 3

min. Use reverse grip, pin bar to chest for 1 sec.