1st Pull Up Program

1st Pull Up Program

This program is designed to compliment our current strength programming and shouldn’t take more than 15 minutes, 3 days a week. If you have been using a band to do pull ups or jumping to do pull ups than this is the program for you. The goal of the program is to get your shoulders strong enough to perform a strict dead hang pull up…or 2 or 3. Shoulder strength is not all about your muscles ability to exert force.  Shoulder strength is about your connective tissue (ligaments, tendons, fascia) being able to tolerate the stress of moving your body against gravity.  This program will build strength in your connective tissue as well as muscle strength so that you can do strict dead hang pull ups.

The program is broken into 3, 4 week cycles. The exercises as well as the sets and reps can be printed for easy reference. If you are just starting out and maybe have a hard time hanging on the pull up bar for more than 5 seconds, you may want to repeat the first month of the program 1 or 2 times until you feel comfortable with the exercises. If you are a little more advanced, you can work your way through the program and continue to repeat the 3rd month as needed until you can get 3-5 strict dead hang pull ups. The final result of this program and the amount of strict pull ups you will be able to do at the end will depend on how close you are from the start.  To know how fast you are going to get to your first pull up there are two metrics to test before you start this  program.  If you don’t know where you started, you will never know how far you have come.

Test these two metrics, record them on video and time them

1st-  Video how close you are to a strict dead hang pull up.

2nd- Time your max chin over bar hold with a pronated grip 

(1st cycle)

Day 1

 

  •  Active Hang– 3 x 15 sec, rest 30 sec

  • Supinated Grip Chin Over Bar Hold – 3 x 10 sec, rest 30 sec 

  • Thumbs Up Reverse Fly’s slow tempo, 3 x 10, rest 30 sec 

  • Standing DB Bicep Curls, 3 x 10 reps, rest 30 sec 

 

Day 2

 

  • Hinge Ring Row slow tempo, 3 x 6-8 reps, rest 30 sec 

  • Assisted 90/90 Degree Hold, 3 x 10 sec, rest 30 sec 

  • Heavy Single Arm Farmer’s Carry, 3 x 50’/arm, rest 30 sec 

 

Day 3

 

  • Active Hang– 3 x 15 sec, rest 30 sec

  • Supinated Grip Chin Over Bar Hold – 3 x 10 sec, rest 30 sec

  • Inverted Bar Row – accumulate 60 sec chest held to bar 

    (week 2 you will go to 3 x3 reps with a 10sec hold on last rep of set)

    (week 3 will be 4 x 5 reps with a 10 sec hold on last rep of set)

    (week 4 will be 4 x 8-10 reps with a 10 sec hold on last rep of set)

 

You will cycle through these days each week giving yourself at least a day of rest between work days. Each week, for 4 weeks, you will add a set to each exercise (i.e.-active hang will go to 4 x 15sec on week 2 and 5 x 15 sec on week 3) unless otherwise specified next to the exercise. If you are having trouble adding weight or sets or time on the holds, than stay at that cycle for another week or two until you can do the exercise

 

(2nd cycle)

Day 1

 

  • Eccentric Only Pull Up  3 x 3 reps, rest <60 sec **10 sec lowering 

    (the reps go up by 1 each week but stay at 3 sets)

  • 3-part Pause Negative Pull Up, 3 x 3 reps, rest <60 sec 

    ***3 sec pause at chin above bar, 90 degrees, active hang positions

    (the reps go up by 1 each week but stay at 3 sets)

 

Day 2

 

  • Single Arm DB  Bent Over Row slow tempo 3 x 8-10 reps, rest <60 sec
    (add weight each week and go down to 3 x 6-8 when it’s heavier)

  • Lying DB Row Hold, 3 x 10 sec hold at top, rest 30 sec
                      (at week 3 and 4 go to ring row holds 3 x 15 sec at top)

  • Pronated Barbell Curl slow tempo, 3 x 10 reps, rest 30 sec

  • Scapular Push Ups on Elbows, 3 x 10 reps, rest 30 sec 

 

Day 3

 

  • Weighted Eccentric Only Pull Up slow tempo, 3 x 3 reps, rest <60 sec

    **add weight or lessen assistance so that you can only control 5 sec down

  • Ring Rows slow tempo,3 x 8-10 reps, rest 45 sec **elevated feet if possible
    (go up to 3 x 12 reps as you can elevate feet to make it harder)

 

You will cycle through these days each week giving yourself at least one day of rest between work days but no more than 2 days of rest. Each week, for 4 weeks, you will add a set to each exercise unless otherwise specified next to the exercise. If you are having trouble adding weight or sets or time on the holds, than stay at that cycle for another week or two until you can do the exercise.

(3rd cycle)

Day 1

 

  • Assisted Pull Up (pronated grip) @  3 x 3, rest as needed                                                                     **5 sec down, 3 sec up, partner holds feet or support feet behind you on box

  • Bent over rows, 3 x 10/arm, rest as needed

 

Day 2

 

  • Assisted Chin Up (Supinated Grip)  2/min for 10 min                                                                              (increase by 1 rep per minute still at 10 minutes)

  • Pendlay Rows slow tempo, 3 x 8-10, rest as needed

 

Day 3

 

  • Chin Over Bar Hold (pronated) – accumulate 2 min

  • 90 degree hold (pronated) – accumulate 1 min

  • Assisted Pull Up  slow tempo, 3 x 3, rest as needed

 

You will cycle through these days each week giving yourself at least one day of rest between work days but no more than 2 days of rest. Each week, for 4 weeks, you will add a set to each exercise unless otherwise specified next to the exercise. If you are having trouble adding weight or sets or time on the holds, than stay at that cycle for another week or two until you can do the exercise.