Thursday, April 25, 2013

Sikorski's Prison Climb Workout (Grappler Baki)

The start of New Grappler Baki introduces us to some seriously dangerous convicts. They are immensely strong and kill without warning. All of them escape from Maximum Security Prisons and some of them even defy the Death Penalty. One inmate of particular interest is the Russian inmate, Sikorski, who possesses a finger strength and climbing ability that is likely unrivaled in the entire world. He used a single finger on each hand to scale the the nearly-smooth walls of a 100-Meter tall missile silo! This workout is going to focus on finger and arm strength and rock climbing ability.

Because in prison, what else are you gonna do besides try to escape?


Sikorski's Prison Climb Workout

LEVEL ONE:
  1. Rock Climb 100 Meters

LEVEL TWO:
  1. 25 Pull-ups 
  2. Rock Climb 100 Meters

LEVEL THREE:
  1. 10 Triangle Pull-ups 
  2. 25 Pull-ups 
  3. Rock Climb 100 Meters

LEVEL FOUR:
  1. 10 Two Finger Pull-ups 
  2. 10 Triangle Pull-ups 
  3. 25 Pull-ups
  4. Rock Climb 100 Meters

LEVEL FIVE:
  1. 10 One Finger Pull-ups 
  2. 10 Two Finger Pull-ups
  3. 10 Triangle Pull-ups 
  4. 25 Pull-ups
  5. Rock Climb 100 Meters

LEVEL SIX:
  1. 5 One Arm Pull-ups (each side)
  2. 10 One Finger Pull-ups
  3. 10 Two Finger Pull-ups
  4. 10 Triangle Pull-ups 
  5. 25 Pull-ups
  6. Rock Climb 100 Meters

LEVEL SEVEN:
  1. 5 One Arm Two Finger Pull-ups (each side)
  2. 5 One Arm Pull-ups (each side)
  3. 10 One Finger Pull-ups
  4. 10 Two Finger Pull-ups
  5. 10 Triangle Pull-ups 
  6. 25 Pull-ups
  7. Rock Climb 100 Meters

LEVEL EIGHT:
  1. 5 One Arm One Finger Pull-ups (each side)
  2. 5 One Arm Two Finger Pull-ups (each side)
  3. 5 One Arm Pull-ups (each side)
  4. 10 One Finger Pull-ups
  5. 10 Two Finger Pull-ups
  6. 10 Triangle Pull-ups 
  7. 25 Pull-ups
  8. Rock Climb 100 Meters

LEVEL NINE:
  1. 10 Fingertip Pull-ups 
  2. 5 One-Arm One-Finger Pull-ups (each side)
  3. 5 One-Arm Two-Finger Pull-ups (each side)
  4. 5 One-Arm Pull-ups (each side)
  5. 10 One Finger Pull-ups
  6. 10 Two Finger Pull-ups
  7. 10 Triangle Pull-ups 
  8. 25 Pull-ups
  9. Rock Climb 100 Meters

LEVEL TEN:
  1. 10 Two Finger-Fingertip Pull-ups 
  2. 10 Fingertip Pull-ups
  3. 5 One-Arm One-Finger Pull-ups (each side)
  4. 5 One-Arm Two-Finger Pull-ups (each side)
  5. 5 One-Arm Pull-ups (each side)
  6. 10 One Finger Pull-ups
  7. 10 Two Finger Pull-ups
  8. 10 Triangle Pull-ups 
  9. 25 Pull-ups
  10. Rock Climb 100 Meters

LEVEL ELEVEN:
  1. 10 One Finger-Fingertip Pull-ups
  2. 10 Two Finger-Fingertip Pull-ups
  3. 10 Fingertip Pull-ups
  4. 5 One-Arm One-Finger Pull-ups (each side)
  5. 5 One-Arm Two-Finger Pull-ups (each side)
  6. 5 One-Arm Pull-ups (each side)
  7. 10 One Finger Pull-ups
  8. 10 Two Finger Pull-ups
  9. 10 Triangle Pull-ups 
  10. 25 Pull-ups
  11. Rock Climb 100 Meters

LEVEL TWELVE:
  1. 5 One Arm Fingertip Pull-ups (each side)
  2. 10 One Finger-Fingertip Pull-ups
  3. 10 Two Finger-Fingertip Pull-ups
  4. 10 Fingertip Pull-ups
  5. 5 One-Arm One-Finger Pull-ups (each side)
  6. 5 One-Arm Two-Finger Pull-ups (each side)
  7. 5 One-Arm Pull-ups (each side)
  8. 10 One Finger Pull-ups
  9. 10 Two Finger Pull-ups
  10. 10 Triangle Pull-ups 
  11. 25 Pull-ups
  12. Rock Climb 100 Meters

LEVEL THIRTEEN:
  1. 5 One Arm-Two Finger-Fingertip Pull-ups (each side)
  2. 5 One Arm Fingertip Pull-ups (each side)
  3. 10 One Finger-Fingertip Pull-ups
  4. 10 Two Finger-Fingertip Pull-ups
  5. 10 Fingertip Pull-ups
  6. 5 One-Arm One-Finger Pull-ups (each side)
  7. 5 One-Arm Two-Finger Pull-ups (each side)
  8. 5 One-Arm Pull-ups (each side)
  9. 10 One Finger Pull-ups
  10. 10 Two Finger Pull-ups
  11. 10 Triangle Pull-ups 
  12. 25 Pull-ups
  13. Rock Climb 100 Meters

LEVEL FOURTEEN:
  1. 5 One Arm-One Finger-Fingertip Pull-ups (each side)
  2. 5 One Arm-Two Finger-Fingertip Pull-ups (each side)
  3. 5 One Arm Fingertip Pull-ups (each side)
  4. 10 One Finger-Fingertip Pull-ups
  5. 10 Two Finger-Fingertip Pull-ups
  6. 10 Fingertip Pull-ups
  7. 5 One-Arm One-Finger Pull-ups (each side)
  8. 5 One-Arm Two-Finger Pull-ups (each side)
  9. 5 One-Arm Pull-ups (each side)
  10. 10 One Finger Pull-ups
  11. 10 Two Finger Pull-ups
  12. 10 Triangle Pull-ups 
  13. 25 Pull-ups
  14. Rock Climb 100 Meters

LEVEL FIFTEEN:
  1. 20 Minutes One Finger Rock Climbing Practice
  2. 5 One Arm-One Finger-Fingertip Pull-ups (each side)
  3. 5 One Arm-Two Finger-Fingertip Pull-ups (each side)
  4. 5 One Arm Fingertip Pull-ups (each side)
  5. 10 One Finger-Fingertip Pull-ups
  6. 10 Two Finger-Fingertip Pull-ups
  7. 10 Fingertip Pull-ups
  8. 5 One-Arm One-Finger Pull-ups (each side)
  9. 5 One-Arm Two-Finger Pull-ups (each side)
  10. 5 One-Arm Pull-ups (each side)
  11. 10 One Finger Pull-ups
  12. 10 Two Finger Pull-ups
  13. 10 Triangle Pull-ups 
  14. 25 Pull-ups
  15. Rock Climb 100 Meters

Notes:

  • If you have to break the Rock Climb distance into pieces due to lack of a 100 Meter rock wall (which is likely), that's fine. Just make sure that you are able to complete the distance comfortably before you advance to the next level. Also be sure to use the appropriate gear and assistance in your training and, if possible, have an instructor handy. 
  • You will need to be able to do all 25 pull-ups in a row before you advance to the Third Level of the workout. 
  • Triangle Pull-ups start with a standard pull-up grip. You'll pull your body up along the line of one of your arms, then when your chin is over the bar you will move your body toward your other hand and then back down the line of your other arm. You are essentially tracing a triangle with your chin along both your arms and the bar. Alternate the direction you go, but count each triangle you make as 1 rep. 
  • Two finger pull-ups will require you to use the index and middle finger of each hand to suspend yourself from the bar. It will be remarkably more difficult, because your palm and thumb will not be able to press against the bar. This is very important for increasing the strength of your fingers. 
  • One finger pull-ups will require you to use just the middle finger of each hand to suspend yourself from the bar. You'll use the middle finger because it is the longest finger and will be very useful in climbing. 
  • The One-Arm Pull-up is going to be difficult. You may have to start with doing negative reps, where you might jump up to the top of the movement and then fight the descent. Eventually, the strength for the movement will come on its own, with enough of this training. 
  • The One-Arm Two Finger Pull-up is just what it sounds like. You will do a One-Arm Pull-up with just two fingers on one hand. At this point, the main issue will be if you have the finger strength to hand to movement, because you've already done the One-Arm Pull-up. 
  • Same thing goes for the One-Arm One Finger.
  • Fingertip pull-ups are best done on the frame of a door or a small ledge, but make sure that you are not far off the ground for safety's sake. 
  • Two finger fingertip pull-ups are done using the index and middle fingers. 
  • One finger fingertip pull-ups are done using the middle finger. 
  • One-Arm Fingertip, One-Arm Two Finger, and One-Arm One Finger Pull-ups are a combination of everything you've done up to this point and they will be immensely difficult, so be patient and do what you can. Everything will come in time, as long as you've built the base with the previous exercises. 
  • The One-Finger Rock Climbing is you purposely using only the middle finger of each hand to climb on a rock wall. Ideally, you wouldn't even use your feet, but you can build up to that over a long, long time. There is no given distance to travel, so just do as much as you can in the allotted time frame. 
  • This will most likely take a long time to reach the highest levels, so be very patient. 
That's all for today! Until next time, good luck and train hard!
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