READY TO WORK ON ONE OF THE HARDEST BODY WEIGHT MOVEMENTS?
Just like our Handstand Push Up Program, this program has been put into place to help you get your first pull up or get stronger and effecient at them.
There are different levels of this program but it simple enough that you can add it in after a workout three times a week. The amount of work in this program is low but it will help you build the strength to get there instead of focusing on your kip. Ideally this program should be 3 days a week.
As in the push up program, stick with this for 4-6 weeks. You can however keep going at it as long as you want to build consistently strong pull ups. Remember consistency is more important than volume. So make sure you are consistently adding them to your normal training.
We are going to do to two things with this program – Strength and Skill.
YOUR NUMBER 1 GOAL SHOULD ALWAYS BE ABLE TO DO A STRICT PULL UP BEFORE YOU FOCUS ON THE KIP. STRICT IS FOR STRENGTH, KIP IS FOR SPEED.
LEVEL 1 – YOUR FIRST STRICT PULL UP!
10 x 5 Banded Strict Pull Ups or Self Assisted Pull Ups
8 Rounds of
20sec Ring or Bar to Chest Hold, rest 20sec
5 x 10 Inverted Ring or Bar Rows
5 x 10 Straight arm band pull down or DB Pull Overs
5 x 10-20sec Chin over Bar Hold.
5 x 4 Pull Up Negatives
Do the self assisted version if you are struggling with these movements.
LEVEL 2 – GET THAT FIRST KIPPING PULL UP
The goal is here to build the foundational stability and strength. Now to work on our kipping pull up
5 sets of 5-8 Self Assisted Pull Ups or Banded Pull Ups
3 x 12 Scapula Pull Ups
3 x 10 Kip Swings
5 x 8 Ring or Inverted Bar Rows.
5 x 10 Straight Arm Banded Pull Downs
2 x :45 sec Superman Hollow Plank
2 x :45 sec Arch Hold
4 x 6-12 Self Assisted Pull Ups or Banded Pull Ups
5 sets of Pull Up Negatives (4sec down). If this is too hard, perform self assisted pull up negatives.
3x 10 Kip Swings
WHAT HAPPENS WHEN PULL UPS COME UP IN A WORKOUT AND I’M STILL WORKING ON THESE PROGRESSIONS?
Our suggestion is while you are working towards your first Pull ups, you stick with a version of the self assisted or banded pullup that you can perform consistently well. You can start adding Kipping Pullups or banded in a workout once you can string together at least 5 together.
If you are still struggling to find an alternative, ask one of the coaches for help.