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.
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
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
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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