Pull Up Progressions

Our ability to pull our own body weight over a bar is a foundation gymnastic movement although often one that is very challenging. The initial stage of the pull up is the strict pull up and then other variations such as kipping and butterfly can be introduced. We try to avoid introducing the latter two until later as in many cases the joints are not yet ready for what is essentially an aggressive and dangerous movement for our joints and can lead to issues such as tendonitis.   The following pull up progression programs are designed for you to do pre or post your regular class 3 times a week and each session is no longer than 15-20 minutes. Please arrive to class early or stay behind after and get these done and you will see a faster development of your pull ups and in turn the kipping, butterfly and down the road muscle up.   Stage 1: Current ability: 0 strict pull ups Goal: 1 strict pull up. (Grey Zone Requirement) Once you are able to do 1 strict pull up with ease and 3 in a minute move to stage 2. Session time: Each session is no longer than 15-20 minutes   Day 1:
  1. 5X5 self assisted pull ups
  2. Accumulate 25 ring rows. Start with a bend in your knees and once you can do 10 in row reduce that bend until your legs are straight.
  3. Accumulate 25 banded face pulls. Increase by 5 reps each week as you improve and increase band resistance once you are at 40 reps on a particular band
  Day 2:
  1. 3 sets of 8 banded pull ups. If you are able to do more than 8 pull ups change to a band with less resistance, start with a heavy band, the time motion on this should be no more than 2 seconds to pull up and 2 seconds down.
  2. 4 sets of max time (do not hold for longer than 30 seconds) hanging from the pull up bar at the bottom of the pull up with your body in a hollow position. 1 minute rest between efforts
  3. Accumulate 25 banded face pulls. Increase by 5 reps each week as you improve and increase band resistance once you are at 40 reps on a particular band
    Day 3:
  1. Accumulate 25 ring rows. Start with a bend in your knees and once you can do 10 in row reduce that bend until your legs are straight.
 
  1. 5 sets of 3-5 banded pull ups, if 5 is easy get a lighter band, the time motion on this should be no more than 2 seconds to pull up and 2 seconds down.
  2. 4 sets of max time (do not hold for longer than 30 seconds) hold at the top of the pull up, jump up to the position so your chin is over the bar keep your body in a hollow position. 1 minute rest between efforts
  Stage 2: Current ability: 1-3 strict pull ups Goal: 5 strict pull ups (White Zone requirement) Session time: Each session is no longer than 15-20 minutes   Day 1:
  1. 1 strict pull up every 30 seconds until you are unable to complete the pull up on the 30 seconds. If you are still going at 5 minutes, stop.
  2. Accumulate 25 ring rows. We are now aiming for your legs to be as straight as possible keeping a tight midline.
  3. Accumulate 25 banded face pulls. Increase by 5 reps each week as you improve and increase band resistance once you are at 40 reps on a particular band
Day 2:
  1. 3 sets of 8 banded pull ups. If you are able to do more than 8 pull ups change to a band with less resistance, start with a heavy band, the time motion on this should be no more than 2 seconds to pull up and 2 seconds down.
  2. 4 sets of max time (do not hold for longer than 30 seconds) hanging from the pull up bar at the bottom of the pull up with your body in a hollow position and lats activated. 1 minute rest between efforts
  3. Accumulate 25 banded face pulls. Increase by 5 reps each week as you improve and increase band resistance once you are at 40 reps on a particular band.
  Day 3:
  1. 1 strict pull up every 30 seconds until you are unable to complete the pull up on the 30 seconds. If you were still going at 5 minutes on day 1 then your number of pull ups now becomes 2 every 30 seconds until failure.
  2. Accumulate 25 ring rows. Start with a bend in your knees and once you can do 10 in row reduce that bend until your legs are straight.
  3. 4 sets of max time (do not hold for longer than 30 seconds) hold at the top of the pull up, jump up to the position so your chin is over the bar keep your body in a hollow position. 1 minute rest between efforts