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.
“Grease the Groove” is made popular by kettlebell guru Pavel Tsatsouline, and involves completing multiple sets of both Hand Release Push Ups and Pull Ups each day, but far below max effort. More HERE on the general theory. This program deploy’s MTI’s take on the general Grease the Groove idea.
In a 3.5 week mini-study completed March, 2020, we found MTI’s version on Grease the Groove outperformed our Density progression for Hand Release Push Up and Pull Up max rep improvement.
This 5-Week plus one day Push Up / Pull Up Improvement Training Plan deploys of MTI’s version of the Grease the Groove progression.
This is an assessment-based program. You’ll assess max push ups (2 minutes) and pull ups three times (beginning, middle and end) during this cycle. You’ll train 5 days/week during this plan.
Your follow-on progressions are based on your most recent assessment results. In this way, the plan automatically “scales” to your incoming fitness and continues to push you as your fitness improves.
This is not a general fitness program … it’s sole focus is on push ups and pull ups. You’ll be completing sets of push ups and pull ups multiple times during the day. For this reason, to complete the pull up portion of the plan, you’ll need ready/easy access to a pull up bar of some type.
Weekly Schedule
- Mon: Max Rep Assessment or Grease the Groove Push Up / Pull Up Progression
- Tues: Grease the Groove Push Up / Pull Up Progression
- Wed:Grease the Groove Push Up / Pull Up Progression
- Thurs:Grease the Groove Push Up / Pull Up Progression
- Fri: Grease the Groove Push Up / Pull Up Progression
- Sat: Rest
- Sun: Rest
REQUIRED EQUIPMENT
- Pull Up Bar – easy access throughout the day
- Stop Watch
COMMON QUESTIONS
What Equipment is Required?
- Pull Up Bar – easy access throughout the day
- Stop Watch
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. For more specifics, see the mini-study results here.
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?
Grease the Groove Progression will have you completing multiple sets of push ups and pull ups throughout the day. You’ll only complete one set of push ups and one set of pull ups each time, but the total time commitment does add up.
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.
What style of push ups does the plan deploy?
As written, the plan deploys MTI’s Hand Release Push Ups, but you can use any style of push up with this progression – regular push ups, ACFT Hand Release – Arms Extended Push Ups, etc…. as long as you use the same style of push up for the assessments and throughout the plan.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
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.
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.