So you want to do a pullup? Here’s how.

To me, pullups are one of the best exercises for developing back size and strength.  They are a staple in our programming for both kids and adults.  But what if someone can’t do them?  Does that mean they are doomed to be small and weak?  Absolutely not! Here’s the progressions we use to get people better and pulllups:

1.  Lose weight – Very rarely will you ever see a male over 20% bodyfat or a female over 25% be able to do a pullup.  Having extra fat just means you’re having to move excess weight.

2.  Banded chinups (supinated grip)/Banded pullups (pronated grip) – For this one, we place a band around the J-Hooks of the squat rack and stand on it while pulling up to the bar.  I do this, instead of looping it around the chinup bar because it is easier to adjust the height of the band.  It prevents the athlete’s shoe from getting caught in the band while exiting the rack.  It’s really important in all of these exercises to squeeze the shoulder blades together in the back.  It shouldn’t look like you’re doing a crunch at the top.

Meet July’s Client of the Month – David!

David DL2

What made you initially choose Nunn’s Performance Training?

I needed a coach for Special Olympics, and I wanted to continue working out through the year and possibly compete in standard competitions.

What have your accomplishments been so far?

Since joining Nunn’s I have lost approx 20 pounds!  At this year’s Special Olympics competition I took all four gold medals and increased the weight in all my events.

How has your success in the gym impacted your daily life?

In my daily life I have seen an improvement in my stamina.  I also have more energy and feel better about myself.  I am doing better and taking care of my body and slowly making changes in my eating habits.

What are your future fitness goals?

Overall I want to continue improving my health.  I would like to build enough muscle and lose weight so I can look like a body builder.

Meet February’s Client of the Month – Amanda!

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What made you initially choose Nunn’s Performance Training?

I decided to train at Nunn’s Performance after seeing a family member’s results from the gym.  I had been training for while myself, and trying multiple things, but I wasn’t seeing the results that I felt I should.

What have your accomplishments been so far?

Where to start?  Being 5 foot on a good day, it shocks me that I am now training for a power lifting competition, deadlifting 200 pounds, training with heavy weights. Let’s just say that I thought NONE of this was possible.

How has your success in the gym impacted your daily life?

I am now comfortable in my own skin; I’ve always struggled with confidence and I am now working hard, seeing results, and am actually proud of myself.

Meet January’s Client of the Month – Chris!

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What made you initially choose Nunns Performance Training?

The desire to improve my performance in the big 3 lifts –  Squat, Bench and Deadlift – while improving my body composition.

What have your accomplishments been so far?

All three lifts have gone up as indicated by improvement in my 3, 5 or even 8 rep weights. Total improvement won’t be realized until the powerlifting meet this coming April, 11th. What I can say for sure is that from May 1st when I joined the gym to my last measurements done on Oct. 25th my bodyweight has stayed at 200.5 but my body fat has gone from 16.1% to 9.91%.  In short, my pants fit better.

How has your success in the gym impacted your daily life?

Success in the gym gives me most of my positive attitude and can keep me upbeat through the workday.

Excited For The New Year!

 

 

 

 

Wow! 2015!

We are so excited to see the changes we have planned for 2015 at Nunn’s Performance Training! Equipment upgrades, website changes, the addition of “clubs”, awards for mental attitude/biggest improvement/largest strength gains in 2015, a referral incentive program, contests and more! We are also excited for our kids programs!

Tiger Cubs debuted in 2014 with 2 test classes boasting great success! Kiddos ages 4-9 loved this 6 week long game based program so much that upon request, we added classes for 2015!

Our Fundamentals of Athletic Development classes start back up this spring and we are looking forward to helping another group of young athletes ages 9-12 become faster, stronger and more explosive through our combined speed, agility and beginning strength program.

Meet December’s Client of the Month – Jill!

Jill Wasson

 

What made you initially choose Nunn’s Performance Training?

I found Nunn’s by using Groupon. I was excited to find a business that provided training near Avon. It also didn’t hurt that it was a great deal! As a member of a larger gym, I always felt intimidated and overwhelmed. Being a runner and having run a few half-marathons, I would use the treadmill and that was about it. I wasn’t having much luck losing weight and I wanted to work on gaining strength and muscle tone. I knew I couldn’t accomplish that on my own. After my Groupon was finished, I went back to my other gym and fell right back to my same treadmill routine. I couldn’t wait to get back to Nunn’s and continue lifting weights. I really missed Nunn’s a ton (especially Jason….because we all know how awesome he is!).

Meet November’s Client of the Month – Steve!

Steve Ernst

 

What made you initially choose Nunn’s Performance Training?

Prior to joining Nunn’s Performance Training, I was working out intermittently at another gym and I felt that my lifting form was less than desirable.  I was looking for a trainer to work on my lifting form and challenge me.  The minute I walked into Nunn’s Performance Training, I knew that I found a knowledgeable staff and intense gym.

What have your accomplishments been so far?

I am in better shape now than I have been for many years, the strongest ever, and lifting form getting better all the time.  I have been at the gym for over 1 year consistently and I hit new personal bests frequently.

How has your success in the gym impacted your daily life?

I have increased energy throughout the day and my years of chronic neck pain are gone.

Meet July’s Client of the Month – Dana!

Dana Schultz

What made you initially choose Nunn’s Performance Training? 

Before I started going to Nunn’s I was working out at another gym. I felt very lost in the gym and didn’t really know what I was doing, I also wanted to make sure my form was right to avoid any injuries.

What have your accomplishments been so far? 

I have been getting stronger every week and my diet has been much better now.

How has your success in the gym impacted your daily life? 

My success in the gym has impacted my daily life by making me feel more confident and I have a better self image.

 What are your future fitness goals?

I hope to be able to do a powerlifting competition and be strong for my size.

 

4/10/2014 Injury Update And Training Moving Forward

As some of you may know, I sustained 11 stress fractures in my left tibia in training for the Arnold.  Here’s two things I learned from this experience:

1.  Get smarter with your training – Training with pro level weights week in, week out worked for 25-year-old Jason.  Not so much for 32-year-old Jason.  I need to learn to block my training off better.

2. Don’t ignore pain – It doesn’t just go away.  Trust me, there is a time for popping an Ibuprofen/aspirin cocktail, drinking enough caffeine to kill most mortals, snorting some ammonia, and saying “eff it, let’s go!”.  But, day in and day out in training isn’t appropriate, nor is it safe.

Moving Forward

I’ve had to cut out all load bearing exercise since the Arnold.  This pretty much limited me so seated upper body work and some glute ham raises and band walks.  Here’s how training went this week:

2014 Arnold Amatuer World Championships Write Up And Videos

This past weekend I had the privilege of being a part of Team USA at the Arnold Amatuer Strongman World Championships.  It’s pretty cool to think about stepping on the field and competing against some of the best amateurs the world has to offer.  I believe there were 35 competitors from 15 different countries.  All the events were very heavy, as you would expect, and bordering on the limit of my abilities.  Here’s how it went:

210 Pound Dumbbell Clean And Press For Reps

The dumbbell felt pretty good.  I was consistently hitting 3 or 4 reps in training and was hoping for 5 or better at the show.  I ended up locking out 4 but was unstable on the 4th so only credited with 3.