3-Week Push Up & Pull Up Improvement Training Plan

$29.00

  • 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 250+ Plans included with an Athlete’s Subscription.

Description

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

 

DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health.  Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death.  This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner.  If you are unable to assume these risks then you should not engage in this training program.  No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk.  Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.

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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1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: 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.

→ Deploy & Assess: 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.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

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

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. 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.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

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 have more questions?
Email rob@mtntactical.com

Testimonials

2/18/22

I purchased the 3 week push up/pull up improvement plan to prepare myself for an upcoming SWAT team tryout this summer with my department, which involves a simple push/pull up test. After completing the plan, I tested myself and noticed immediate results. My numbers in both exercises increased by approximately 40%. I have no significant recommendations and will continue using the plan. As well as recommending it to others. Its simplicity and lack of gym equipment is great for anyone who is looking to increase their upper body strength in a simple manner.

__________________________________________

 

"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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