Kathryn’s journey to mastering the muscle-up began with a spark of ambition. In February 2022, she approached me with a clear goal: she wanted to achieve a muscle-up before setting off on her travels at the end of the year. At that time, Kathryn could only manage two chin-ups, but she wasn’t discouraged. With determination and a limited window to succeed, she was ready to give it everything.
Building the Foundation: Strength Comes First
The first step was to build a solid foundation of strength. Muscle-ups are complex and require more than just pulling power; they need control, coordination, and the ability to harness force effectively.
We started with a series of pull-up progressions. The focus was on quality, not quantity:
- Chin-ups
- Pull-ups
- Side Chin-ups
- Side Pull-ups
- Uneven Pull-ups
Kathryn kept the reps low and her form strict, working to improve her pulling strength with each session. Every movement was deliberate, designed to build the base she needed for her ultimate goal.
The Shift: From Strength to Power
With three months remaining, it was time to shift gears. Kathryn had built the necessary strength, but now she needed power—specifically, the explosive power to pull herself above the bar in one fluid motion.
We adjusted her training to focus on chest-to-bar pull-ups. At first, she used a band for assistance to perfect her technique. The goal was to keep the reps low—just three per set—with plenty of rest in between to ensure she could perform at her best every time. Gradually, we reduced the band assistance, progressing to lighter bands until Kathryn could perform chest-to-bar pull-ups unassisted.
This phase was tough. It required not just physical strength but also mental resilience. Kathryn pushed through the challenging workouts, trusting the process and staying focused on her goal.
The Final Push: Perfecting the Technique
Once Kathryn could do chest-to-bar pull-ups with ease, we moved on to the final challenge—perfecting her muscle-up technique. A successful muscle-up is about more than just strength; it’s a coordination of strength, timing, and technique.
We drilled explosive pull-ups and worked on the transition phase—the critical moment where most people fail. Kathryn trained to make this movement seamless, transitioning smoothly from below the bar to above it.
With less than a month to go before her travels, Kathryn gave it everything she had. Each session brought her closer. Then, one day, she nailed it—her first muscle-up. The look on her face said it all: pure accomplishment.
Conclusion: A Testament to Perseverance
Kathryn’s story is a testament to what can be achieved with focus, a structured plan, and the right mindset. She unlocked her muscle-up just weeks before her trip, proving that with the right approach and dedication, even the most ambitious goals are within reach.
Her journey serves as a powerful reminder: set your sights high, embrace the challenges, and trust the process. You never know just how far you can go.
