Elements for movements that involve pulling a weight such as: Bicep Curl, Row, Pull Up, Chin Up, Lat Pulldown, Rear Delt Fly, Face Pull, Shrug and Upright Row
Importing
Documented from coach 0.8.0. Every program depends on the standard library, so all it takes is an import:
import "coach/strength/pull.cl"
Every exercise below is an exec that takes three maps: the specs the athlete is prescribed, the
measures they report back and a few options that pick a variation. The
overview explains each of them.
Exercises
bicep_curl
| Action | BicepCurl |
| Specs | weight, reps or rir, tempo, rpe, comments |
| Measures | reps, weight, comments |
gear | "Dumbbell", "Barbell", "EZ Bar" ; "Dumbbell" when left out |
variation | "Zottman", "Hammer", "Reverse", "Twist", "Top Down" |
position | "Seated", "Incline", "Chest supported", "Half kneeling", "Tall kneeling" |
bicep_curl(
[weight: 60|kg|, reps: 5],
[reps: true, weight: true],
[location: true, variation: "Zottman"]
)
row
| Action | Row |
| Specs | weight, reps or rir, tempo, rpe, comments |
| Measures | reps, weight, comments |
gear | "Dumbbell", "Barbell", "Band", "Ring", "Machine" ; "Barbell" when left out |
variation | "Pendlay", "Bent Over", "Seated", "Incline", "Landmine", "Renegade", "Chainsaw" |
row(
[weight: 60|kg|, reps: 5],
[reps: true, weight: true],
[location: true, variation: "Pendlay"]
)
pull_up
| Action | PullUp |
| Specs | weight, reps or rir, tempo, rpe, comments |
| Measures | reps, weight, comments |
grip_style | "Neutral", "Pronated", "Supinated", "Mixed", "Wide", "Close" |
variation | "Lean away", "Chest to bar", "Front lever", "High", "L-sit", "Commando", "Behind the head", "Jump negative" |
pull_up(
[weight: 60|kg|, reps: 5],
[reps: true, weight: true],
[location: true, grip_style: "Neutral"]
)
lat_pulldown
| Action | LatPulldown |
| Specs | weight, reps or rir, tempo, rpe, comments |
| Measures | reps, weight, comments |
gear | "Machine", "Band" |
grip_style | "Neutral", "Pronated", "Supinated", "Mixed", "Wide", "Close" |
lat_pulldown(
[weight: 60|kg|, reps: 5],
[reps: true, weight: true],
[location: true, gear: "Machine"]
)
chin_up
| Action | ChinUp |
| Specs | weight, reps or rir, tempo, rpe, comments |
| Measures | reps, weight, comments |
variation | "Chest to bar", "L-sit", "Negative" |
chin_up(
[weight: 60|kg|, reps: 5],
[reps: true, weight: true],
[location: true, variation: "Chest to bar"]
)
rear_delt_fly
| Action | RearDeltFly |
| Specs | weight, reps or rir, tempo, rpe, comments |
| Measures | reps, weight, comments |
gear | "Dumbbell", "Cable", "Machine", "Band" ; "Dumbbell" when left out |
position | "Bent Over", "Chest supported", "Seated" |
rear_delt_fly(
[weight: 60|kg|, reps: 5],
[reps: true, weight: true],
[location: true, position: "Bent Over"]
)
face_pull
| Action | FacePull |
| Specs | weight, reps or rir, tempo, rpe, comments |
| Measures | reps, weight, comments |
gear | "Cable", "Band" ; "Cable" when left out |
position | "Standing", "Kneeling", "Half Kneeling" |
face_pull(
[weight: 60|kg|, reps: 5],
[reps: true, weight: true],
[location: true, position: "Standing"]
)
shrug
| Action | Shrug |
| Specs | weight, reps or rir, tempo, rpe, comments |
| Measures | reps, weight, comments |
gear | "Barbell", "Dumbbell", "Trap Bar", "Machine" ; "Barbell" when left out |
variation | "Behind the back", "Overhead" |
shrug(
[weight: 60|kg|, reps: 5],
[reps: true, weight: true],
[location: true, variation: "Behind the back"]
)
upright_row
| Action | UprightRow |
| Specs | weight, reps or rir, tempo, rpe, comments |
| Measures | reps, weight, comments |
gear | "Barbell", "Dumbbell", "Cable", "EZ Bar", "Kettlebell" ; "Barbell" when left out |
grip_style | "Wide", "Close" |
upright_row(
[weight: 60|kg|, reps: 5],
[reps: true, weight: true],
[location: true, grip_style: "Wide"]
)