By Rob Shaul
We’ve studied Pull Ups, and the different ways to improve Pull Up performance, possibly more than any other fitness topic safe movement under load. Check out the links below to see our pull up improvement studies.
Over the years we’ve developed four distinct programming methodologies for pull up improvement – and found no single methodology performed significantly better than the others.
The Pull Up Improvement Training Packet consists of four 6-week plans, each utilizing different progression methodology to improve overall pull up performance. 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.
Why did we include 4 plans? As stated above, despite all our study, testing and research, we simply have not found one pull up programming methodology that sticks out as the best for every athlete. Further, we’ve found that what worked well for an individual athlete one time, may not work as well the next time. So in this packet we’ve included 4 plans – each which deploys a pull up programming methodology we’ve had success with over the past decade of programming.
4 PLANS/PROGRESSIONS ARE INCLUDED IN THIS PACKET:
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.
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.
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.
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.
See chart below for further details.
Do I get access to all 4 plans with this packet purchase?
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.
How Long do the Sessions Last?
8-25 minutes depending on the plan. The Pull Up Improvement – Volume sessions will take the longest.
Can I complete these plans in conjunction with other training?
Yes – just be smart. Replace the upper body pulling and pull up work in another program with the pull up progressions in this program. Don’t double up.
Can I complete all 4 Training Plans? If so, what order?
Yes – just not at the same time! Complete one plan at a time in the following order: Eccentric, Density, Volume, Weighted.
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.
Questions? Email firstname.lastname@example.org
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