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    Pop Up Prep

    I went through the entire database recently and found a single workout (Protect and Serve) that has pop ups (also sometimes known as ninjas). They are kind of an advanced exercise I think though, and so I am surprised that there is no Pop Up Prep workout. I have found some stuff on line on terms of progression but wondering if anyone else has trained for them (or if the staff reads this and wants to make said workout)?

    #2
    Great workout. Never ran into it. Thanks! Did the pop-ups and I think anything explosive challenging the quads will serve as prep. Jumping deep squats or jumping lunges for starters. With emphasis on the 'deep' of the squat. I guess, if one cannot get 'the ass to the grass' there might be a problem with this.
    Let's break it down. I am not sure if I got the move right, the pics are not that clear and there is no video: The quads deliver the initial up force additionally the glutes work with them while leaning a bit forward initially, the erector spinae contract to add some extra force to the upward motion. Even the neck can utilise the head to add a bit more vector.
    Depends on how much one leans forward in the first position and I think that point is crucial: The less you move the upperbody the more load goes towards the quads & glutes. The arms do their thing regardless. They swing upward as viciously as they can, adding as much to the movement as possible. Then it's time for lift-off. The abs & hip flexors have to bring the pelvis forward in a split second, because this whole show is not going to be airborne for long. The shin muscles know what to do without anybody telling them. Full dorsiflexion. No problem there. Smooth landing in a more or less deep squat. If there is some juice left in those quads make it a regular squat.
    So, a lot of explosive stuff for the anterior chain. Quads, doing most of the heavy lifting, abs & hip flexors, even the shins. Some help from the posterior esp. the glutes and even more if you lean forward initally.

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      #3
      Andi64 The progressions that I saw today were basically to practice just popping a bit forward and to land on the knees, or alternately try to only get one foot up.

      Deep squats makes sense, but so too would something like skiers or triceps kickbacks for the arms.

      It would be interesting to see a pop up prep workout in the database as the ones that are there are several years old.

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        #4
        Originally posted by CaptainCanuck View Post
        Andi64 The progressions that I saw today were basically to practice just popping a bit forward and to land on the knees, or alternately try to only get one foot up.
        Can you post a link of those progressions, please. Or a whole vid of the excercise. For me that's sitting on your heels and 'popping up' to your feet/squat. I do not think there is much prep needed. I might have the wrong idea.
        Skiers are lame in regard to popping up. I had jumping deep squats in mind. More ski-jump vs.cross-country.

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          #5
          Andi64 Sure, the main one that I found is here. I am just thinking that a significant part of the movement is the arms, even if most of the power is coming from the legs. And that movement is similar to skiers, even if those are indeed not very difficult exercises.

          I still have to try this tonight, but I know from reading some other material that some people (maybe even most people) have to train up to be able to do these. Therefore a prep workout would be interesting.

          Also interesting that they only show up once in the whole database.

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            #6
            So I did this workout tonight. I took them slow because they are new. On the first set I got I think 6 out of 10 without having to put a hand down, second set was 10 out of 10 and third set was 9 out of 10 because I tried to see how fast I could do them before needing to drop a hand once.

            Unlike a normal exercise, it helped when I visualized what I was trying to do. I also had to ditch the shoes after the first attempt, because they just dragged the mat up. Also would say that the picture is well done for this one. By the time I got the hang of them, I was visualizing getting my hands together at the end of the movement and it really helped.

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              #7
              Nice work, CaptainCanuck ! This is an exercise I have had a look at before but not mastered yet. Did you find getting a good momentum in the upper body was key to getting up?

              I like tuck jumps as training for pop-ups but not so much jumping on one's knees as the trainer demos in that video. That's going to be hard on the knees, mat or no mat.

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                #8
                Rainbow Dragon I found that driving the hands together at the end as in the picture helped. While most of the power comes from the legs this is challenging enough to need as much power as possible, including from the arms. It seems that this position with the arms also helps maintain balance.

                Anything that is squat like is going to be a good prep for this, and the more challenging the better. For instance I imagine that if you can do a deep pistol squat that these wouldn't be so hard.

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                  #9
                  I did 30 pop-ups in one go without putting hands down the other month because of the monthly dare "Squat Hero".
                  There were also 30 (complete) pistol squat, 30 reps for the level III.

                  It was a new exercise for me and I did it by moving one leg first so I did it again by jumping with the legs together.

                  I pressed the leg towards the floor while charging the jump, that's what I found really helpful.
                  Pressing the part near the knee, the first part that touches the floor.
                  I bent the upper body like in the pic.

                  Also this WO has pop-ups: https://www.darebee.com/workouts/obl...r-workout.html.

                  Doing some pistol squat daily you should help I think.

                  Once I saw the adv of some meeting that stated "Have you ever had troubles weightlifting with shoes?".
                  With shoes your performance is reduced and your ankles become weak, that's my opinion too.

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                    #10
                    Scorpion That looks like a pretty tough workout. For me the shoes were a problem though because the rubber sole was sticky, not because of the mechanics of lifting.

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                      #11
                      It is a max difficulty WO and it is the "ULTIMATE STRENGTH, ENDURANCE, BALANCE AND COORDINATION TEST".
                      But I now noticed that the shrimp squats aren't complete, they are half shrimp squat.

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                        #12
                        There were a couple "Daily Dares" that featured pop ups, but just a couple and the last time was 2017. They are tough to do.

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