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Pull Up Improvement Training Packet

$89.00

  •  Four individual 6-week plans to train pull-up improvement
  •  Discounted 25% from the individual plans
  •  Density, Volume, Eccentric, and Weighted assessment-based, pull up progressions
  •  Focused shoulder, back, and chest mobility/stretching
  •  This training plan is one of the 450+ Plans included with an Athlete’s Subscription.

Description

This Pull Up Improvement Training Packet consists of four individual, 6-week plans, each utilizing different progression methodologies to improve overall pull up performance.

MTI has tested multiple varieties of pull up progressions with our Lab Rats over the years, and found none significantly better than the other. In this packet we’ve collected four pull up progression methodologies we’ve tested and had success with.

With this packet, you can pick the progression which best fits your individual needs, or simply change up your routine to continue to improve on your pull up assessments.

These plans can be completed as a stand alone program, or in conjunction with any of our 200+ training plans. If your current plan has pull ups programmed, replace it with the progressions outlined in this plan.

This training packet has 4 plans:

 

1) PULL UP IMPROVEMENT – ECCENTRIC
This plan uses weighted eccentric pull ups to train overall pull up improvement. The progression is based on the athlete’s max pull ups, and then assigned to Group A, B, or C for the follow on training sessions. The weight will be percentage based relative to body weight, ranging from 5% BW to 30% BW. The athlete will assess max pull ups 3x (beginning, middle, end) in this six-week cycle, training 4x/week.

Click HERE to see how to do an eccentric pull up.

Weekly Schedule

  • Mon: Eccentric Pull Up Progression
  • Tues: Eccentric Pull Up Progression
  • Wed: Rest
  • Thurs: Eccentric Pull Up Progression
  • Fri: Eccentric Pull Up Progression

Required Equipment:

  • Backpack and free weights for loading or adjustable weight vest
  • PVC Pipe
  • Pull Up Bar

 

2) PULL UP IMPROVEMENT – DENSITY
The density progression is our most implemented progression method for improving pull up performance in tactical physical fitness tests preparation programs. The 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 8 minutes and has proven to be an effective method of improving pull ups for the Lab Rats. The athlete will assess max pull ups 3x (beginning, middle, end) in this cycle, and train 4x/week in this 6-week plan.

Weekly Schedule

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

Required Equipment:

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

 

3) PULL UP IMPROVEMENT – VOLUME
The volume progression employs a much higher total number of pull ups conducted on a weekly basis. The athlete will conduct a max pull up assessment 3x (beginning, middle, end) during the 6-week plan. Due to the high volume, the athlete will only train pull up’s 3x/week in this plan.

Weekly Schedule

  • Mon: Volume Pull Up Progression
  • Tues: Rest
  • Wed: Volume Pull Up Progression
  • Thurs: Rest
  • Fri: Volume Pull Up Progression

Required Equipment:

  • PVC Pipe
  • Pull Up Bar

 

4) PULL UP IMPROVEMENT – WEIGHTED
The Weighted Progression utilizes a format similar to the Density plan, but all progressions utilize a 25# Weight Vest or Pack. The 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. The athlete will assess max pull ups 3x (beginning, middle, end) in this cycle, and train 4x/week in this 6-week plan.

Weekly Schedule

  • Mon: Weighted Pull Up Progression
  • Tues: Weighted Pull Up Progression
  • Wed: Rest
  • Thurs: Weighted Pull Up Progression
  • Fri: Weighted Pull Up Progression

Required Equipment:

  • 25# Weight Vest or Pack loaded to 25#
  • PVC Pipe
  • Pull Up Bar
  • Watch or Timer

See Chart Below for more Details:

COMMON QUESTIONS

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. Shake your arms out and keep working. If you hit absolute failure, substitute the remaining reps with eccentric pull ups instead. You may not make all of your progression numbers, but your pull up performance will continue to improve. Don’t quit.

Can I use the plans in this packet if coming in I can only do 0-5 pull ups?
Yes. Start with the Eccentric plan in the packet.

How Long do the Sessions Last?
8-25 minutes depending on the plan. The Pull Up Improvement – Volume sessions will take the longest.

What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. The programming is progressive – it builds upon itself. Don’t skip ahead.

Can I see sample training?
Yes. Click the “Sample Training” tab above to see the first 2 training sessions of each of the 4 plans included in this packet.

Where do I find unfamiliar exercises?
See our Exercise Library HERE.

What about nutrition?
See our Nutritional Guidelines HERE

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

Eccentric Plan Required Equipment:

  • Backpack and free weights for loading or adjustable weight vest

  • PVC Pipe

  • Pull Up Bar


Weighted Plan Required Equipment:

  • 25# Weight Vest or Pack loaded to 25#

  • PVC Pipe

  • Pull Up Bar

  • Watch or Timer


Density Plan Required Equipment:

  • PVC Pipe

  • Pull Up Bar

  • Wrist Watch or Timer


Volume Plan Required Equipment:

  • PVC Pipe

  • Pull Up Bar

Sample Training

Volume Pull Up Plan

SESSION 1

Obj: Assessment

Warm Up:

3 Rounds
5x Push Ups
5x Sit Ups
1/2x Pull Ups
5x Squats
Lat + Pec Stretch

Training:

(1) Max Reps Pull Ups

RECORD TOTAL REPS

(2) 8 Rounds
40% of your Max Reps Pull Ups from SESSION 1
Rest 90 sec. between efforts

(3) 2 Rounds
Lat + Pec Stretch
5x Shoulder Dislocate

Note: Break during rounds as needed to complete the assigned number of reps.

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

SESSION 2
Obj: Rest

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

SESSION 3
Obj: Pull Up Progression

Warm Up:

3 Rounds
5x Push Ups
5x Sit Ups
1/2x Pull Ups
5x Squats
Lat + Pec Stretch

Training:

(1) 8 Rounds
40% of your Max Reps Pull Ups from SESSION 1
Rest 90 sec. between efforts

(3) 2 Rounds
Lat + Pec Stretch
5x Shoulder Dislocate

Note: Break during rounds as needed to complete the assigned number of reps.

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

Weighted Pull Up Plan

SESSION 1
Obj: Assessment

Warm Up:
3 Rounds
5x Alligator Push Ups
1/2x Pull Ups
5x Sit Ups
5x Squats
Lat + Pec Stretch

Training:

(1) Max Rep Pull-Ups

RECORD TOTAL REPS

(2) 5 Rounds, every 90 sec
25% of your Max Reps @ Pull-Ups from SESSION 1 @ 25# Weight Vest/Pack

(3) 2 Rounds
5x Shoulder Dislocate
15x Shoulder Hand Job
Unloaded (15x Each Arm)

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

SESSION 2
Obj: Pull-Up Progression

Warm Up:

4 Rounds
5x Push Ups
2/3x Pull Ups
5x Sit Ups
5x Lunges
Lat + Pec Stretch

Training:

(1) 5 Rounds, every 90 sec
25% of your Max Reps Pull-Ups from SESSION 1 @ 25# Weight Vest/Pack

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

Density Pull Up Plan

SESSION 1
Obj: Assessment

Warm Up:

3 Rounds
5x Alligator Push Ups
1/2x Pull Ups
5x Sit Ups
5x Squats
Lat + Pec Stretch

Training:

(1) Max Reps Pull-Ups

RECORD TOTAL REPS

(2) 6 Rounds, every 75 sec
30% of your Max Reps Pull-Ups from SESSION 1

(3) 2 Rounds
5x Shoulder Dislocate
15x Shoulder Hand Job
Unloaded (15x Each Arm)

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

SESSION 2
Obj: Pull-Up Progression

Warm Up:

4 Rounds
5x Push Ups
2/3x Pull Ups
5x Sit Ups
5x Lunges
Lat + Pec Stretch

Training:

(1) 6 Rounds, every 75 sec
30% of your Max Reps Pull-Ups from SESSION 1

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

Eccentric Pull Up Plan

SESSION 1
Obj: Assessment

Warm Up:

3 Rounds
5x Alligator Push Ups
1/2x Pull Ups
5x Sit Ups
5x Squats
Lat + Pec Stretch

Training:

(1) Max Reps Pull-Ups

RECORD TOTAL REPS

(2) Group A: 5 Rounds
4x Eccentric Pull Ups
Rest 60 Sec

Group B: 5 Rounds
4x Weighted Eccentric Pull Ups @ 5% Bodyweight
Rest 60 Sec

Group C: 5 Rounds
4x Weighted Eccentric Pull Up @ 10% Bodyweight
Rest 60 Sec

(3) 2 Rounds
5x Shoulder Dislocate
15x Shoulder Hand Job
Unloaded (15x Each Arm)

Notes: Group Assignment - Use SESSION 1 Results:
If your Max Pull Ups was 0-5, you are in Group A.
6-12 Pull Ups - Group B
12+ Pull Ups - Group C

CLICK HERE to see a video example of an eccentric pull up

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

SESSION 2
Obj: Pull-Up Progression

Warm Up:

4 Rounds
5x Push Ups
2/3x Pull Ups
5x Sit Ups
5x Lunges
Lat + Pec Stretch

Training:

(1) Group A: 5 Rounds
4x Eccentric Pull Ups
Rest 60 Sec

Group B: 5 Rounds
4x Weighted Eccentric Pull Ups @ 5% Bodyweight
Rest 60 Sec

Group C: 5 Rounds
4x Weighted Eccentric Pull Ups @ 10% Bodyweight
Rest 60 Sec

Notes: Group Assignment - Use SESSION 1 Results:
If your Max Pull Ups was 0-5, you are in Group A.
6-12 Pull Ups - Group B
12+ Pull Ups - Group C

CLICK HERE to see a video example of a eccentric pull up

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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.

 

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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.

 

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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.

 

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Our work is not limited to US Athletes.

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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.

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– Rob Shaul, Founder

 


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

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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.

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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?
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If you add new plans or update existing plans after I subscribe will I have access to them?
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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

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