Unlock Chin-ups and Push-ups - Part 1
Say goodbye to banded chin-ups & push-ups on your knees, and hello to serious body weight strength.
Are you an adult who's always been fascinated by the graceful and awe-inspiring world of gymnastics?
Do you dream of effortlessly performing chin-ups and push-ups that showcase your strength?
Look no further – our Unlocking Gymnastics Strength programs are tailored just for you!
It’s never too late to build strength, increase flexibility and unlock gymnastic skills you never thought possible.
Who’s it for:
Unlock Chin-ups and Push-ups Part 1 (UCUPU-P1) is designed for adult gymnastic skill seekers who are just starting their pull-up journey.
UCUP-P1 is for gymnastics beginners who can’t yet do chin-ups or push-ups.
If you’re injury-free and are motivated to perform 2x 60-minute strength sessions weekly, UCUPU-P1 is for you.
What is the goal of UCUPU-P1?
At the end of the 12-week program, you’ll have:
✅ Built the strength and confidence to hold your chin above the chin-up bar for 25+ seconds.
✅ Built the strength to perform multiple reps of push-ups on your toes
These goals will be the prerequisites for Unlocking Chin-ups & Push-ups Part 2.
Why choose our program?
✅ Expert Guidance: Our program has been developed by experienced adult gymnastics coaches who understand the intricacies of building bodyweight strength inside out. You'll receive step-by-step instructions, precise technique breakdowns, and targeted workouts to ensure you progress with confidence.
✅ Progress at Your Pace: Whether you're a complete beginner or an intermediate adult gymnastic skill seeker looking to refine your skills, our program caters to all skill levels. Each phase of the program builds upon the last, offering a structured and adaptable approach to skill acquisition.
✅ Comprehensive Workouts: Master your body weight with carefully curated workouts that focus on building the specific strength and flexibility required for chin-ups and push-ups. Our workouts are designed to maximize your progress while minimizing the risk of injury.
✅ Video Tutorials: Visual learning is powerful. Our program includes detailed video tutorials that break down every aspect of the skill. You'll have a front-row seat to proper execution, ensuring you understand and master each technique.
✅ Personalised Support: We're here for you every step of the way. If you have questions, need feedback, or simply want to share your progress, our dedicated support team is just an email away.
✅ Track Your Success: Witness your growth as you work through the program. Each training phase has clear milestones to help you know when you’re ready to progress to the next phase.
Program Details:
There are 3 phases of training
Each phase is 4-weeks long
There are 2 session per week in each phase
Each session is roughly 60minutes of training, including the warm-ups
Equipment List:
A pull-up bar
Gymnastics rings
Gymnastics parallettes - preferably mid-shin height
Dumbbells (light to moderate weights)
Bench (preferably one that inclines)
Resistance Bands (different strengths)
Program Breakdown:
Build Upper Body Pushing Strength:
Combine body weight and traditional weights movements like the bench press to increase your upper body pushing strength.
Build Upper Body Pulling Strength:
Learn to increase you pulling strength by using more of your back muscles and less of your biceps. Use effective horizontal and vertical pulling movements to increase you pulling power.
Injury Prevention:
Gradually build strength while also training the smaller stabilisation muscles of the upper body. Condition the muscle and connective tissue to master your body weight and minimize the chance of injury.
Build Core Strength:
Learn techniques that increase you’re core strength and allow you to master your body weight.
How UCUPU PART 1 work:
Detailed program cards that guide your strength building journey.
Video tutorials for all exercises.
E-book containing the why behind each training phase.
When you download UCUPU PART 1, we’ll email you all of these goodies right away.
Phase-by-Phase Breakdown:
Phase 1
Phase 1 is all about building the foundations that will set you up for success.
During this 4-6 week phase you’ll:
Building stronger & stable shoulders.
Increase core strength and endurance.
Strengthen the muscles and connective tissues of the upper body.
Build lean muscle.
Gain confidence in your upper body strength.
BONUS: Access to a 60min Mobility Awareness class focused on shoulder internal rotation
Phase 2
In phase 2, you’ll continue to build strength with a mix of isometric and eccentric training methods.
During this 4-6 weeks phase you’ll:
Progressively increase your upper body pushing and pulling strength.
Feel an increase in your shoulder strength and stability.
Develop grip strength for chin-ups
Improve joint health and strength, specifically the elbows, shoulder and wrists.
BONUS: Access to a 45min Mobility Awareness class focused on scapular mobility
Phase 3
The final phase of BBWS Level 1 brings it all together to deliver the result you’ve been searching for.
The intensity increases as you start to test your new found levels of strength.
This 4-6 week phase is the money maker:
Moving to isometric chin-up holds and perfect push-ups.
Using a consistent method to increase push-up numbers while prioritising form.
Shoulder strength, mobility and therefore, health continues to be a priority.
Unlock perfect push-ups and set new upper body pushing goals.
You get all 3 phases (12weeks) of training for:
$99.00AUD
$300.00AUD
What are the UCUPU-P1 Prerequisites?
If you’re injury free and have the motivation to perform 2x 60min strength sessions per week, UCUPU-P1 is for you.
What's the commitment levels?
12-weeks of training, depending on your individual ability and rate of progress
2 x 60min session per week
BONUS: there is an additional 40min follow along mobility class
What about equipment?
A pull-up bar
Gymnastics rings
Gymnastics parallettes - preferably mid-shin height
Dumbbells (3-20kg)
Bench (preferably one that inclines)
Resistance Bands (different strengths)
What’s the cost?
Normally a 4-week 2-session per week TSTM training program would cost $160AUD per month.
That’s $160AUD x 3-months = $320AUD
It’s a bargain at $99AUD
Why should I trust TSTMethod? What can they tell me about push-ups and chin-ups?
Not sure if you can trust us? No stress, we get it.
Here are some further resources you can check out that
BLOG POSTS:
What are the six steps you need to master the push-up?
How to increase core strength with a single movement?
What are the six steps you need to prepare for chin-ups?
How do you build the strength to get your first chin-up?
When should and shouldn’t I use a band for chin-ups?
Bodyweight rows are the foundation to pull-ups and rope climbs
The fastest & Safest Way to Get Your First Chin-up
Why does using the correct form matter?
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