Pull-Up Improvement Program
Modern Athlete Strength Systems
TacticalNobody out of shape is good at pull-ups. It is one of the more challenging movements to master. Often, coaches just say "do more pull-ups" without taking a princple-based approach to making their athlete more efficient.
Through this program, we aim to improve your pull-ups through a bias towards bicep and lat development, and a secondary effort towards the deltoids, rhomboids, and trunk.
Here's what the breakdown looks like for training: Week 1 Focus: Eccentric (Negatives) Focus Week 2 Focus: Strict Pull-Up Development Week 3 Focus: Strict Pull-Up + Pause Sets Week 4 Focus: Accommodating Resistance Consistent Throughout: Lat, Bicep, Delt, Rhomboids, Trunk development + Work Capacity/Muscular Endurance
This program is intended to accompany your current strength training program and is designed for those specifically wanting to improve their max pull-up number.
Jump on board today!
A
Negative Pull-Up
10 x 5 @ 1:00
B
Banded Alphabet
A1
Zottman Curl
3 x 10
A2
Single Arm Rear Delt Fly
3 x 15
A
Negative Pull-Up
1, 2, 3, 4, 5, 4, 3, 2, 1
B
Banded Pushup
2 x 1:00
A1
Scap Pull-Up
3 x 5
A2
Prone Y Raise
3 x 5
A3
Scapular Wall Slide
3 x 5
A1
Alternating DB Hammer Curl
3 x 12
A2
Single Arm DB Row
3 x 12
A1
Supine Ring Row
1 x 10
A2
Push-Up
A3
Turkish Get-Up Sit-Up
1 x 5
Brian
Brian is a Power Athlete Block One coach, ISSA certified Sports Nutritionist, and current member of the military.
Ben T
Ben is an MS, CSCS, and former NCAA Div 1 Football strength & conditioning coach. Ben currently works as a contracted strength coach with the US Army.
