Pull Up Progression for Better Strength

Pull-Up Program

Baseline Test-

Perform strict pull-ups for  a max of 5 reps. Work toward using the least assistance or heaviest weight able to complete correctly. All pull-ups must be done with correct form, reaching a full extension (hang) at the bottom and chin over the bar at the top. Take lowest amount of assistance or heaviest weight and that is the baseline weight/assistance to start the program with.

Begin the program outlined below –

Day 1 1 1 1 1 1
Day 2 2 1 1 1 1
Day 3 3 2 1 1 1
Day 4 4 3 2 1 1
Day 5 5 4 3 2 1
Day 6 5 5 4 3 2
Day 7 5 5 5 4 3
Day 8 5 5 5 5 4
Day 9 5 5 5 5 5

PROGRAM:

– Emphasis to be on proper form with no additional motion (kipping/wiggling/”cheating”/etc.)

Take one day of rest between program days

– Program can be done using assistance band, additional weight, or body weight

– Program to be performed in sets of five with approx. 60 – 120 seconds of rest between sets

Ex. Day 3

Set #1 – perform 3 strict pull-up rest 60 seconds

Set #2 – perform 2 strict pull-up rest 90 seconds

Set #3 – perform 1 strict pull-up rest 90 seconds

Set #4 – perform 1 strict pull-up rest 120 seconds

Set #5 – perform 1 strict pull-up rest 120 seconds

After Program-

Re-perform baseline test and determine next step in program. (lighter band/no band/same band/light weight)

If able to complete all 5 sets with 5 (perfect form) reps begin to add weight to pull-up program and repeat.

– Based on the Pull Up Progression from Coach Joshua Smith

By | 2017-01-03T01:02:46+00:00 January 3rd, 2017|Articles, Fitness|Comments Off on Pull Up Progression for Better Strength