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MBG Milestones

Monkey Bar Gym Fitness Milestones

In order to help you achieve your workout goals, we recommend have fun; record your daily workouts; follow Monkey Bar Gym Online; and master each level of Monkey Bar fitness before powering through to the next level.

Stability (and alignment) is the first level of training. This level focuses on improving your ability to align your body correctly. It is extremely important that you develop a good base before moving on to the strength level of training.

Strength is the second level of training. Strength level focuses on making the same stability exercises more challenging through greater range of motion and added resistance.

Power is the highest level. Power level exercises are much faster and more dynamic than the other two levels, requiring increased levels of both strength and stability. Have you ever heard the statement "Speed without control is a dangerous thing?" Stability and strength are essential to your success at power level.

Skill Level Challenge: Stability / Strength / Power / Pro

SKILL	Stability	Strength	Power	Pro
Pushing	1 push up	25 push ups	50 push ups	50 push ups on JG
	KB back pr.x10x25%	KB back pr.x10x50%	KB back pr.x10x75%	KB back pr.x10x100%
	10 down dogs	1 HSPU	10 HSPU's	10 HSPU on 12" box's
	KB MP 25% bodywt.	KB MP 50% bw.	KB MP 75% bw	KB MP 100% bw
	Cable (C-TNT) MP 40% bw	C MP 50% bw	C MP 75% bw	C MP 100% bw
	Lat HS walk 15 yards	Lat HSW 30 yards	Lat HSW 30y face fl.	Free HSW 60 yards
Pulling	20 x 90 deg JG chin	10 chin ups	20 chin ups	30 chins to chest
	20 x 90 deg JG chin	1 chin up x 25% bw	1 chin up x 50% bw	1 chin up x 75% bw
	20 x 90 deg JG chin	20 kips	40 kips	60 kips to chin
	30 sec hold without legs	1 x 20' rope w/feet	1 x 20' rope no feet	2 x 20' rope no feet
	2 x cliff crawls	5 x cliff crawls	10 x cliff crawls	15 x cliff crawls
hip push	50 full squats	KB front squat - 10 x 50% bw	KB fr. Squat - 10 x 75% bw	KB fr. Squat - 10 x 100% bw
	hold jump ready for 60 sec	20" vertical jump	30" vertical jump	40" vertical jump
	foot up lunge: 20s (knee touch)	10s x 50% bw	10s x 75% bw	10s x 100% bw

hip pull	broad jump: hold x 60 sec	8' broad jump	9' broad jump	10' broad jump
	KB swing - 20 x 25%	1 KB Snatch:30s x M24k, W16k	2A Snatch x 6 x 75% bw	2A Snatch x 1 x 100% bw
	KB deadlift: 50% bw	KB deadlift: 100% bw	KB deadlift: 150% bw	KB deadlift: 200% bw
	1KB clean: 12s x 25%	2KB floor clean: 50% bw	2KB floor clean: 75% bw	2KB floor clean: 100% bw
core	PW incline plane hold 60 sec.	PW crawl: 50 yards	PW crawl: 100 yards	PW crawl: 100 yd + 10% bw
	seated tucks: 20	v-ups: 20	v-ups: 30	v-ups: 40

metabolic	10 min x 15/15 C/PP 100 w/mb	100 reps: M16k's / W12k's	100 reps: M24k's / W16k's	100 reps: m32k's / W24k's
	SSST: 1A swing - M16k, W12k	SSST: 150 - M24k, W16k	SSST: 200 - M24k, W16k	SSST: 200 - M32k, W24k
	30/100/1000: pw pikes/JR	30/200/2000: pw crawl/JR	30/300/3000: pw crawl/JR	30/300/3000: pw crawl/JR+10%bw
	15/15: 100 kneePU/60d chins	15/15: 100 push ups/90d chin	15.15:100 box push ups/70 kips	15/15: 50 hspu / 100 kips
speed	Run in place: 60 in 30 seconds	60 yd shuttle: under 14.0	60 yd shuttle: under 12.0	60 yd shuttle: under 11.0
	440 run: 2:00	440 run: 1:30	440 run: 1:05	440 run: 0:55
	1 mile run: 9:00	1 mile run: 7:30	1 mile run: 6:00	1 mile run: 5:00
	Jump Rope 150s: 4:00	Jump Rope 150s: 3:00	Jump Rope 150s: 1:45	Jump Rope 100s dbls: 2:30

Last Updated on Tuesday, 23 March 2010 08:32

February 23rd - 28th, 2012:

Certified Natural Trainer Course @ Thousand Oaks, CA

"The increase in my muscle definition has also been surprising and has not gone unnoticed by my friends and co-workers. I feel lighter, leaner and more fit than I have at any other point in my life. And it’s only been three months!" - Jacque Reese

"MBG has given me not just my life back, but the inert desire to try harder, faster, and feel like an animal…fit to my environment." - William (Double Day) del Moral

"I learned so much in such a short amount of time. Being at the MBG has reignited a fire under my butt to train even harder" - Chris Atkins

"In the two years I’ve been at MBG I am leaner, stronger, with better blood flow and breathing than ever in my life. These things help me to be a better cyclist." - Jennifer Munger

Monkey Bar Gym Experience: "Your spine is the healthiest I have ever seen in anyone except for a yoga teacher I treat." Consuelo Sanudo "The Monkey Bar is unique. For every exercise there is somewhere to start for the complete beginner and somewhere to go for even advanced athletes. There is a refreshing variety in the types and intensity of exercises, but they are designed for optimal results. The classes are motivating without being competitive. Instruction is consistently excellent. Class participants frequently partner with someone: getting motivation , encouragement, and constructive coaching on form. The approach is well designed and well integrated. In the end, you get out of it what you put into it. Believe me, you will work harder in these classes than you ever would on your own. The results are worth it. I’ve been coming to the MGJ 3-5 days/week since 2003 and the core group of, let’s say, “more experienced people”, hardly misses a day. Why? Besides the fact that starting over is hell, we are old enough to know high quality and value it, and wise enough to realize that in the end you are only the sum of your good habits. Going to the MBG is really a lot of good habits: exercise, diet, discipline, helping others, making new friends. The whole is more than the sum of the parts. And that’s the kind of leverage you need if you’re trying to turn back the clock." Jeff Ford "When I started the workouts in late Jan, I had recently gone to have myself checked out to see what was causing my lower back pains. "Doc", after checking me out, told me my hips wee misaligned. I asked him what I could do to fix it myself. He said it'll take a long time to fix, but stretching is a start. About a week later, a friend, who is a professional golfer, told me about monkey bar gym. He said he had heard nothing but good things about it and that I should try it out. Being a 34 year old former two sport collegiete athlete I hadn't really worked out steady for many years. I was at 226 during the time i started doing the daily workouts. At first I didn't workout everyday, for some reason or another. however, now that 4 months has past, and I'm doing the workouts on average 4-5 times a week, my hips have realigned themselves and the lower back pains have gone away. I went to visit "Doc" again to check the alignment of my hips again. He was amazed. He looked almost confused. He asked what I have been doing? I told him I was stretching and doing a functional workout program. He said whatever it is I've been doing has worked and he's very impressed with the results. I now weigh anywhere from 205-210. My energy throughout the day has increased greatly. I no longer need an energy drink in the middle of the day to get me by. I recommend anyone that is looking for that quick, non-redundant, low risk and high reward workout to look no further. You've found it here at monkey bar gym." Thanks Monkey Bar Gym Rusty Rushing Certified Natural Training Courses: Thanks for everything the past several days. The intensive course was an excellent learning experience for me. I am amazed at the comprehensive system you have developed for optimal health and vitality…its like six sigma for health, it gets to the root cause…this system should be taught in our schools and universities in this country because it contains the foundation for optimal physical well being. Understanding this foundation is the key to sustainable health care in this country. Kudos to you…your vision and passion shows in your enthusiasm for what you do and I can see that shine through with the team at MBG! Jeff Simon - CNT level 2 (April 2010 Intensive course)

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