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Level up to Elite in Strict Pull-ups

Progressive Training Concepts

Strength & Conditioning, Functional Fitness, Functional Training
Coach
Tim Leibiger CCFT Level 3

Want to level up to elite level in strict pull-ups?

Progressive Training Concepts level up to elite level is an add-on program to your current fitness program

Your week is programmed to 3 days so you have enough volume & recovery to make progress.

You're just a few clicks away from accessing the training that has led athletes to become better athletes, and we want to help you pursue your best version.

Level up now!

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Add-On Pull-up Program
Current Performance Test to see the progression after 6 weeks.
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Strength
Get stronger in your upper body and improve your body control
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Additional Mobility Session
Improve your shoulder mobility and maintain your health
Features
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Programming 3 days per week
Progressive Training Concepts level up & master your gymnastics is an add-on program to your current fitness program.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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PTC Programms - Delivered through TrainHeroic
We provide a plan that will take your gymnastics to a higher level. Structured strength and capacity training with progressions to improve your skills
Equipment
Required
Pull-up Bar | Bands | Climbing Rope | Plates
Recommended
CrossFit Gym
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Sample Week
Week 1 of 6-week program
Sunday
(1) Current Performance Test

A

Pronated Strict Pull-up

B

Hollow Body hold

Sunday
(2) Strength & Core #1.1

30 sec on - 15 sec off x 8

A

30 sec on - 15 sec off x 4 sets 1. Scapula Pull-up "Plus" @1111 2. Banded PVC Pull Down in Hollow Position

B

Latissimus Ring Pull-up

15, 12, 9, 6

C

Plate Curl

Sunday
(3) Optional Stretching Session #1 

A

Half Kneeling Latissimus Stretch Rings

2 x 4:00

B

Kneeling Chest & Shoulder Stretch "Skin the Cat"

1 x 4:00

Tuesday
(1) Current Performance Test

A

Passive Hang - Dead Hang

Tuesday
(2) Strength & Core #1.2

30 sec on - 15 sec off x 8

A

30 sec on - 15 sec off x 4 sets 1. Scapula Retraction on Rings @2 sec hold 2. Hollow Body hold

B

Weighted Pronated Pull Up Negative

21, 19, 17, 15

C

Chest to Bar Pull up Single Leg Supported

Tuesday
(3) Optional Stretching Session #2 

A

Chest Stretch on Floor

2 x 4:00

B

Childs Pose on Box

1 x 4:00

Thursday
(1) Current Performance Test

A

Chin over Bar hold

Thursday
(2) Strength & Core #1.3 

20 sec on - 10 sec off x 8

A

20 sec on - 10 sec off x 4 sets 1. Active Bar Hang 2. Ring Row

B

Banded Pronated Strict Pull-up

15, 12, 9, 6

C

Modified Rope Climb

Thursday
(3) Optional Stretching Session #3 

A

Bretzel Stretch

2 x 4:00

B

Feet Elevated Thoracic Bridge

1 x 2:00

Coach
coach-avatar Tim Leibiger CCFT Level 3

Certified CrossFit Trainer (Level 3) Master Personal Trainer CrossFit Level 1 + 2 CrossFit Aerobic Capacity + Running Course CrossFit Kids + Master Coach CrossFit Spot the Flaw + Anatomy CrossFit Programming + Lesson Plan CrossFit Scaling + Judge Course Precision Nutrition Coach Functional Bodybuilding M.Filly/M.Lee Functional Trainer Fitness Trainer C,B,A Indoor Rowing Instructor Medical Nurse

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Level Up to Elite Level

Order now your Level Up for only 39€!

Get Level up to Elite in Strict Pull-ups
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Level up to Elite in Strict Pull-ups