3-Week Push Up & Pull Up Improvement Training Plan

$19.00

• 3 Week (plus 1 day) Training Plan specifically designed to improve Push Up and Pull Up performance
• Plan deploys initial assessments and bases follow-on programming on the assessment results. In this way the plan automatically “scales” to the incoming fitness of the athlete.
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

By Rob Shaul, Founder, MTI

We’ve studied Pull Ups, Push Ups and the different ways to improve performance multiple times over the past decade of MTI’s existence.

Over the years we’ve developed four distinct programming methodologies for pull up improvement:

1. Density
2. Volume
3. Eccentric
4. Weighted

This 3-Week Push Up / Pull Up Improvement Training Plan deploys of our “Density” progression methodology. This is the same programming methodology MTI  deploys in our tactical fitness assessment training plans such as the USMC PFT Training Plan and the FBI Special Agent Training Plan.

MTI’s Density progressions utilize percentages of the athlete’s max pull up effort on a running clock in order to automatically scale to the athlete’s level of fitness. A single training session only takes 20 minutes and has proven to be an effective method of improving push ups and pull ups for MTI’s Lab Rats in Wyoming and mountain/tactical athletes around the world.

You’ll assess max push ups (2 minutes) and pull ups 2 times (beginning and end) during this cycle. You’ll train 4x/week in this 3-week plan.

How to find your prescribed push up number:
Example: Athlete performs 54x push ups during the 2-minute push up assessment.

Session 4 calls for…
(1) 6 Rounds, every 75 sec.
30% of your Max Reps Push Ups from SESSION 1

Which means …..

30% of 54x pull ups is 16.2 (.3 x 54 = 16.2). Round up to 17.

Set your timer to 75 sec. On Round 1, do 17x push ups as fast as possible with proper form, then rest for the remaining time in the 75 sec. interval.

When Round 1’s 75 sec. is up, immediately begin Round 2 by sprinting through 17x push ups as fast as possible with proper form, again resting for the remainder of the 75 sec. interval after completing all 17 reps. Repeat this through 6 Rounds. 

How to find your prescribed pull up number:
Example: Athlete performs 12x pull ups on the max pull up assessment.

Session 4 calls for…
(1) 6 Rounds, every 75 sec.
30% of your Max Reps Pull Ups from SESSION 1

Which means …..

30% of 12x pull ups is 3.6 (.3 x 12 = 3.6). Round up to 4.

Set your timer to 75 sec. On Round 1, do 4x pull ups as fast as possible with proper form, then rest for the remaining time in the 75 sec. interval.

When Round 1’s 75 sec. is up, immediately begin Round 2 by sprinting through 4x pull ups as fast as possible with proper form, again resting for the remainder of the 75 sec. interval after completing all 4 reps. Repeat this through 6 Rounds. 

Weekly Schedule

  • Mon: Density Push Up / Pull Up Progression
  • Tues: Density Push Up / Pull Up Progression
  • Wed: Rest
  • Thurs: Density Push Up / Pull Up Progression
  • Fri: Density Push Up / Pull Up Progression

REQUIRED EQUIPMENT

  • PVC Pipe
  • Pull Up Bar
  • Wrist Watch or Timer

COMMON QUESTIONS

What Equipment is Required?

  • PVC Pipe
  • Pull Up Bar
  • Wrist Watch or Timer

What if I can’t make the prescribed number of push ups for the progressions?
It’s ok to break up push up reps during a round. If you hit absolute failure, complete the remaining reps on your knees by doing knee push ups.  Don’t quit.

What if I can’t make the prescribed number of pull ups for the progressions?
It’s ok to break up pull up reps during a round. If you hit absolute failure, complete the remaining reps with eccentric pull ups instead (Jump up, and lower yourself to a slow 5-second count). Don’t quit.

How much improvement should I expect to see?
This depends primarily on your incoming fitness. Less fit athletes will see a greater improvement. More fit athletes will see less improvement. In our work with the MTI Lab Rats, we’ll see a 5-20% improvement over 3 weeks deploying this progression methodology.

Can I repeat this training plan?
Yes … but we only recommend repeating it once, back to back. Also – the second time through your gains will be less than the first time.

How Long do the Sessions Last?
Approximately 20 minutes.

Can I complete these plans in conjunction with other training?
Yes – just be smart. Replace any upper body strength work in another program with the progressions in this program. Don’t double up.

What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. 
You are encouraged to do it before purchasing.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

What if I have more questions?
Email coach@mtntactical.com

Required Equipment


  • PVC Pipe

  • Pull Up Bar

  • Wrist Watch or Timer

Sample Training

Below is Week 1 From the Training Plan:

*************

MONDAY
SESSION 1
Obj: Assessment
Warm Up: 3 Rounds




Training:


(1) 2 Min. Max Push-Ups


RECORD TOTAL REPS


(2) Max Reps Pull-Ups


RECORD TOTAL REPS


(3) 4 Rounds, every 75 sec




  • 30% of your Max Reps Push-Ups


(4) 4 Rounds every 75 sec




  • 30% of your Max Reps Pull-Ups


(5) 2 Rounds




Comments:


Parts (3) & (4) - You can break your sets of if needed. As well, you can go to your knees to finish push ups if necessary, and complete eccentric pull ups, if needed.


*****************

TUESDAY
SESSION 2
Obj: Push-Up Progression
Warm Up: 3 Rounds




Training:


(1) 6 Rounds, every 75 sec




  • 30% of your Max Reps Push-Ups from SESSION 1


(2) 6 Rounds, every 75 sec




  • 30% of your Max Reps Pull-Ups from SESSION 1


Comments:


Parts (1) & (2) - You can break your sets of if needed. As well, you can go to your knees to finish push ups if necessary, and complete eccentric pull ups, if needed.


***********

WEDNESDAY
SESSION 3
Obj: Rest


**************

THURSDAY
SESSION 4
Obj: Push-Up Progression
Warm Up: 3 Rounds




Training:


(1) 6 Rounds, every 75 sec




  • 30% of your Max Reps Push-Ups from SESSION 1


(2) 6 Rounds, every 75 sec




  • 30% of your Max Reps Pull-Ups from SESSION 1


(3) 3 Rounds




Unloaded (15x Each Arm)


Comments:


Parts (1) & (2) - You can break your sets of if needed. As well, you can go to your knees to finish push ups if necessary, and complete eccentric pull ups, if needed.


************

FRIDAY
SESSION 5
Obj: Push-Up Progression
Warm Up: 3 Rounds




Training:


(1) 6 Rounds, every 75 sec




  • 35% of your Max Reps Push-Ups from SESSION 1


(2) 6 Rounds, every 75 sec




  • 35% of your Max Reps Pull-Ups from SESSION 1


Comments:


Parts (1) & (2) - You can break your sets of if needed. As well, you can go to your knees to finish push ups if necessary, and complete eccentric pull ups, if needed.

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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

Testimonials

"The push up pull up improvement plan is great! Just 20 mins per day and you can greatly improve your upper body strength in such a short time. It's week 1 but am already making progress"
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This Plan is one of 200+ plans included in the Athlete's Subscription.