Pull up progression program

PHASE 1 CURRENT ABILITY GOAL: OBJECTIVE:

0 STRICT PULL UP 1 STRICT PULL UP. MOVE TO PHASE 2 ONCE YOU CAN DO 1 STRICT PULL UP Strengthening for structures involved in the pull up. This will primarily be the latissimus dorsi, biceps, rhomboids, and various muscle in the shoulder DAY 1 (Volume) DAY 2 (Assistance)

Warm Up: 3 sets of 8-12 banded pull-ups. If you can get 12 easy move to band with less resistance. If banded pull ups are too difficult do self assisted pull ups until you can progress to band.

5 Sets of 5 Reps Self Assisted Pull Ups.

DAY 3 (Intesity)

5 sets of 3-5 banded pull ups. If you can go over 5 reps scale up to a more difficult progression.

Cool Down: Accumulate 25 ring rows. Move up 3-5 reps a week until you move to Phase 2.

3 sets of 8-12 reps of weighted barbell curls. 3 sets of max hang from a pull up bar with 1 If you can string together more than 10 in a Move up in weight as sets become easier. minute rest between sets. row make the movement more difficult by being more parallel with the floor.

Cool Down: Accumulate 25 banded face pulls.

Move up 3-5 reps a week until you move to Phase 2

5 Sets of 5 reps self-assisted pull ups.

PHASE 2 CURRENT ABILITY GOAL:

1 STRICT PULL UP, ANY DAY OF THE WEEK. 5 STRICT PULL UPS IN A ROW (NO KIP)

OBJECTIVE:

Every week do more pull-ups than the last. Develop good technique for kipping. Become stronger in hollow rock position.

DAY 1 (Volume)

DAY 2 (Volume)

DAY 3 (Assistance)

Warm Up: EMOM 1-3 strict pull ups for 5 min.

Tabata with kipping pull ups. Try to get more Every week tyr to get more consecutive pull reps each week. Tabata = 20 seconds on/10 Work on Kipping Pull Up Techniqe for 8 mins ups or keep reps the same add a minute don't second rest until you get to 4 mins. go over 10 mins.

Cool Down: Drill Kipping Pull Up Practice for 57 mins

Cool Down: Accumulate 20 hollow rocks. Add 5 reps per week until you move to Phase 3.

Perform a max set of strict pull ups before and after hollow rocks.

Accumulate 40 banded face pulls

Barbell Curls 3 sets of 10-12 reps

Accumulate 20 hollow rocks. Add 5 per week until you move to Phase 3

DAY 4 (Intensity) As many strict pull ups as possible in 4 minutes. Add 1 minute per week.

3 sets of 1 strict pull up with 3-4 second negative on the way down. Go up 1 rep each week. Focus intensity on lowering very slowly.

PHASE 3 CURRENT ABILITY GOAL: OBJECTIVE:

5 STRICT PULL UPS IN A ROW (NO KIP) MEN: 10 STRICT PULL UPS AND 20 KIPPING PULL UPS. WOMEN: 7 STRICT PULL UPS AND 15 KIPPING. BOTH MEN/WOMEN ABLE TO STRING TOGETHER A FEW BUTTERFLY PULL UPS. DEVELOP THE STAMINA FOR HIGHER REP SETS.

DAY 1 (Volume)

DAY 2 (Volume)

Warm Up: EMOM 1-3 Strict Pull Ups for 5 minutes. Every week either try to get more 3 sets of max rep kipping or butterfly pull ups consecutive pull-ups or add a minute up to 10 with 3 min rest between sets mins.

Cool Down: 20 Kipping/Butterfly Pull-Ups as fast as possible and in the least amount of sets.

Go up 5 reps per week but do not exceed 50. If you hit 50 while still in Phase 3 try to time.

Butterfly Pull Up Practice for 7 mins.

DAY 3 (Assistance)

DAY 4 (Intensity)

4 sets of max strict pull ups. Rest 3 mins between sets.

As many kipping/butterfly pull-ups as possible in 5 mins.

Butterfly Pull Up Practice for 7 mins.

Butterfly Pull Up Practice for 7 mins.

PHASE 4 CURRENT ABILITY

MEN: 10 STRICT PULL UPS AND 20 KIPPING PULL UPS. WOMEN: 7 STRICT PULL UPS AND 15 KIPPING. BOTH MEN/WOMEN ABLE TO STRING TOGETHER A FEW BUTTERFLY PULL UPS.

GOAL: OBJECTIVE:

MEN: 40 BUTTERFLY PULL UPS. WOMEN: 30 BUTTERFLY PULL UPS BUILD PULL UP CAPACITY DAY 1 (Volume)

DAY 2 (Assistance)

Warm Up: EMOM for 4 mins. 20 seconds of 3 sets of 5 reps of weighted strict pull ups. unbroken kipping or butterfly pull ups. If you Rest 3 mins between sets. Go up in weight as are proficient at butterfly by this time you are reps get easier. shooting for 18-22 reps for the first set.

Butterfly Practice for 7 mins

DAY 3 (Capacity) 60 Pull Ups as fast as possible. Try to beat time week to week.

PHASE 5 (CYCLE 1) CURRENT ABILITY

MEN: 40 BUTTERFLY PULL UPS. WOMEN: 30 BUTTERFLY PULL UPS

GOAL: OBJECTIVE:

MEN: 100 PULL UPS UNDER 4 MINS. WOMEN: 100 PULL UPS UNDER 5 MINS. CAPACITY

HOW TO:

GO BETWEEN CYCLES. ONE WEEK DO CYCLE 1 NEXT WEEK DO CYCLE 2 DAY 1 (Volume)

DAY 2 (Assistance)

DAY 3 (Capacity)

Warm Up: Tabata kipping/butterfly chest to 5 sets of pull ups. Do not go over 20 pull ups a 5 sets of 5 reps weight strict pull ups. Rest 3 bar pull-ups. Tabata= 20 seconds on 10 seconds set. The goal is to hit 20 reps in a row for 5 mins between sets. Go up 5lbs each week. off for 4 mins sets. Reset 1 min between sets.

PHASE 5 (CYCLE 1) DAY 1 (Volume) Warm Up: Tabata kipping/butterfly pull-ups.

Tabata= 20 seconds on 10 seconds off for 4 mins

DAY 2 (Assistance)

DAY 3 (Capacity)

5 sets of 5 reps weight strict pull ups. Rest 3 100 kipping/butterfly pull-ups for time. Try to mins between sets. Go up 5lbs each week. beat your time week to week.