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MBG Milestones
Monkey Bar Gym Fitness Milestones In order to help you achieve your workout goals, we recommend have fun; record your daily workouts; follow Monkey Bar Gym Online; and master each level of Monkey Bar fitness before powering through to the next level. Stability (and alignment) is the first level of training. This level focuses on improving your ability to align your body correctly. It is extremely important that you develop a good base before moving on to the strength level of training. Strength is the second level of training. Strength level focuses on making the same stability exercises more challenging through greater range of motion and added resistance. Power is the highest level. Power level exercises are much faster and more dynamic than the other two levels, requiring increased levels of both strength and stability. Have you ever heard the statement "Speed without control is a dangerous thing?" Stability and strength are essential to your success at power level.

Skill Level Challenge: Stability / Strength / Power / Pro

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SKILL Pushing

Pulling

Stability 1 push up KB back pr.x10x25% 10 down dogs KB MP 25% bodywt. Cable (C-TNT) MP 40% bw Lat HS walk 15 yards 20 x 90 deg JG chin 20 x 90 deg JG chin 20 x 90 deg JG chin 30 sec hold without legs 2 x cliff crawls 50 full squats

Strength 25 push ups KB back pr.x10x50% 1 HSPU KB MP 50% bw. C MP 50% bw Lat HSW 30 yards 10 chin ups 1 chin up x 25% bw 20 kips 1 x 20' rope w/feet 5 x cliff crawls KB front squat - 10 x 50% bw

Power 50 push ups KB back pr.x10x75% 10 HSPU's KB MP 75% bw C MP 75% bw Lat HSW 30y face fl. 20 chin ups 1 chin up x 50% bw 40 kips 1 x 20' rope no feet 10 x cliff crawls KB fr. Squat - 10 x 75% bw 30" vertical jump 10s x 75% bw

Pro 50 push ups on JG KB back pr.x10x100% 10 HSPU on 12" box's KB MP 100% bw C MP 100% bw Free HSW 60 yards 30 chins to chest 1 chin up x 75% bw 60 kips to chin 2 x 20' rope no feet 15 x cliff crawls KB fr. Squat - 10 x 100% bw 40" vertical jump 10s x 100% bw

hip push

hold jump ready for 60 20" vertical jump sec foot up lunge: 20s (knee 10s x 50% bw touch) hip pull broad jump: hold x 60 sec KB swing - 20 x 25% KB deadlift: 50% bw 1KB clean: 12s x 25% core 8' broad jump 1 KB Snatch:30s x M24k, W16k KB deadlift: 100% bw 2KB floor clean: 50% bw

9' broad jump

10' broad jump

2A Snatch x 6 x 75% bw 2A Snatch x 1 x 100% bw KB deadlift: 150% bw KB deadlift: 200% bw

2KB floor clean: 75% bw 2KB floor clean: 100% bw PW crawl: 100 yards v-ups: 30 100 reps: M24k's / W16k's PW crawl: 100 yd + 10% bw v-ups: 40 100 reps: m32k's / W24k's

PW incline plane hold 60 PW crawl: 50 yards sec. seated tucks: 20 v-ups: 20 10 min x 15/15 C/PP 100 w/mb SSST: 1A swing - M16k, W12k 30/100/1000: pw pikes/JR 15/15: 100 kneePU/60d chins Run in place: 60 in 30 seconds 100 reps: M16k's / W12k's SSST: 150 - M24k, W16k 30/200/2000: pw crawl/JR 15/15: 100 push ups/90d chin 60 yd shuttle: under 14.0

metabolic

SSST: 200 - M24k, W16k SSST: 200 - M32k, W24k 30/300/3000: pw crawl/JR 15.15:100 box push ups/70 kips 60 yd shuttle: under 12.0 30/300/3000: pw crawl/JR+10%bw 15/15: 50 hspu / 100 kips 60 yd shuttle: under 11.0

speed

440 run: 2:00 1 mile run: 9:00 Jump Rope 150s: 4:00

440 run: 1:30 1 mile run: 7:30 Jump Rope 150s: 3:00

440 run: 1:05 1 mile run: 6:00 Jump Rope 150s: 1:45

440 run: 0:55 1 mile run: 5:00 Jump Rope 100s dbls: 2:30

Last Updated on Tuesday, 23 March 2010 08:32 2010 - August 23, 2010 MBG Intensive in AUSTRALIA! February 03, 2011 February 08, 2011 friend, who is a professional golfer, told me about monkey bar gym. He said he had heard nothing but good things about it and that I should try it out. Being a 34 year

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 2010 Monkey Bar Gymnasium - All Rights Reserved. | Privacy Policy | Site Map | Become an Online Store Affiliate