168 CTC Blvd
Unit D
Louisville, CO 80027

 

 720.663.1080

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Programming For Toes to Bar

February 9, 2017

 

We hosted another Skills Clinic a couple weeks ago, explaining skills, drills, and mobility work to get toes to bar. Our method for this clinic is just like the preceding ones, where strengthening good movement is priority. Getting your toes to the bar can be achieved without great positioning or efficiency, but we want to encourage our athletes to strive for solid movement. In the long run, this may require more time and patience to achieve, but it will provide better movement that will lessen chances for injury, increase stamina in the movement, and allow you to rep out more toes to bar without fatiguing as quickly. 

 

You can get the programming here

 

Level 1

Pre Req: N/A

Goals:

  • Hollow hold

  • 10 kips

  • 45 seconds l sit hang


 

MOBILITY

Goals:

  1. Thoracic spine opening

  2. Loose lats

  3. Pec opening

  4. Hamstrings

  5. Hip Flexors

 

SKILL

Goals:

  1. 10 kips

STRENGTH

Goals:

  1. Static hollow hold and superman

  2. Overall core strengthening

  3. Being able to stop and go in the kipping motion


 

L1 Toes to Bar Program

DAY 1

M: Thoracic extension with foam roller and KB (Accumulate 2 minutes)

SK: Static holds on ground-alternating hollow and bow with a PVC, 10 reps each, hold for 3 seconds

 

 

ST - 50 hollow rocks (No BS, break them up, or scale movement if needed)

 

Day 2

M: Unglue lats on foam roller (2 minutes)

SK: Hang from rig static holds with lats down in hollow and bow position, alternating, 10 reps, 3 second hold

ST: KB toe touch on ground, 10 second negative to ground, 3x10 reps, feet don’t touch.

 

Day 3

M: Hamstring stretch with barbell, 15 pound bar

 

SK: Hip pops, 3x10 reps

ST: 20 shoot throughs with parallettes

 

Day 4

M: Hip flexor couch stretch, accumulate 2 minutes each side

SK: Hang from rig static holds with lats down in hollow and bow position, alternating, 10 reps, 3 second hold

ST: V-ups/knees to chest on ground, 3x15 reps

 

Day 5

M - Thoracic opening with foam roller and KB, then field goal on foam roller 2 minutes

SK: Hop pops: 3x10 reps

ST: L-sit, on rig, accumulate 30 seconds

 

Day 6

M: Hamstring stretch with band, accumulate 2 minutes

SK: Kip with hips to ceiling-3x10 reps

ST: KB toe touch on ground, 10 second negative to ground, 3x10 reps, feet don’t touch

 

Day 7

M: Thoracic extension with foam roller and KB (Accumulate 2 minutes)

SK: Practice full kip, 3x10 reps

ST: 20 shoot throughs, then accumulate 1 minute L-sit

 

Day 8

M: Hip flexor couch stretch, 2 minutes each leg

SK: Practice full kip, 3x10 reps

ST: V-ups/knees to chest on ground, 3x15 reps

 

 

 

Level 2

 

Pre-Req - Everything from Level 1

Goals:

  • 5 strict toes to bar

     

     

MOBILITY

Goals:

  1. Thoracic spine opening

  2. Loose lats

  3. Pec opening

  4. Hamstrings

  5. Hip flexors

SKILL

Goals:

  1. 20 kips, being able to freeze every 5 reps

STRENGTH

Goals:

  1. Eccentric loading control

  2. Static movement control

  3. Hip flexor strength

L2 Toes to Bar Program

Day 1

M: Thoracic extension with foam roller and KB (Accumulate 2 minutes)

SK: 15 kips, stop and hold every 3 for 5 seconds

ST: L-sit hold on rig, accumulate 1 minute

 

Day 2

M: Hamstring on box 2 minutes each leg

SK: 3x10 kips

ST: 3x10 negatives on ground with KB

 

 

Day 3

M: Pecs (lax ball on rig), 2 min each side

SK: 5x10 kips

ST: Seated L-sit lifts, 3x10 reps

 

Day 4

M - Thoracic extension with foam roller and KB (Accumulate 2 minutes)

SK: 15 kips, hold for 5 seconds every 5 reps

ST: 3x10 reps static (no kip) strict leg raise to l sit on rig

 

Day 5

M: Seated hamstring stretch with band, 4 minutes

SK: Max effort hang on rig (make sure scaps are pulled down!)

ST: Parallette L-sit, accumulate 1 minute

 

Day 6

M: Hip flexor stretch couch stretch, 2 min each side

SK: 3x15 kips

ST: Leg raise negatives on rig, 3x10

 

Day 7

M: Pec opener on ground with foam roller in field goal, 2 minutes

SK: 3x20 kips

ST:

 

Day 8

M: Hamstring stretch with 15 pound bar

SK: 20 kips being able to freeze for 5 seconds every 5 reps

ST: Seated l sit lifts on ground, 3x15

 

 

Level 3

 

Pre-Req: Everything from Level 2

Goals:

  • 15 linked kipping toes to bar

MOBILITY

Goals:

  1. Thoracic spine opening

  2. Loose lats

  3. Pec opening

  4. Hamstrings

  5. Hip flexors

SKILL

Goals

  1. 20 kips with straight legs, high as you can!

     

     

Strength

Goals:

  1. Strength through transition

  2. More eccentric loading control

L3 Toes to Bar Program

Day 1

M - Thoracic extension with foam roller and KB (Accumulate 2 minutes)

SK: 20 kips straight leg, as high as you can

ST: 3x10 leg raise negatives on rig

 

Day 2

M: Leg raise with hip twists, 2x10 on each side

SK: 3x10 kips straight leg, as high as you can

ST: Seated L-sit lifts, 3x10 reps, then accumulate 1 min L sit on rig

Day 3

M: Pecs (lax ball on rig), 2 min each side

SK: 4x10 straight leg kips, as high as you can

ST: 3x5 L sit negatives on rig

 

Day 4

M: Hamstring stretch on boxes, 2 min each leg

SK: 4x15 straight leg kips, as high as you can

ST: L-sit on paralletes, accumulate 1 minute

 

Day 5

M: Thoracic extension with foam roller and KB (Accumulate 2 minutes)

SK: 4x15 straight leg kips, as high as you can

ST: 3x10 negatives with KB

 

Day 6

M -  Unglue lats (2 minutes), then field goal pec opener.

SK: 4x15 straight leg kips, as high as you can

ST: 3x10 V ups, then 3x5 leg raise negatives on rig

 

Day 7

M: Hip flexor couch stretch, 2 min each side

SK -  4x15 straight leg kips, as high as you can

ST: 3x10 strict toes to rings

 

Day 8

M: Hamstring stretch with barbell

SK:  4x15 straight leg kips, as high as you can

ST: Max effort strict toes through rings 3x (work to failure)

 

 

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