Every week there are several young people seeking my advice as to how to prepare for the country's service academies fitness assessments.
Getting better at pull-ups is a subject of concern for many people. As with the "Pushup-Push Workout," this idea makes little sense physiologically, but it works. You never want to have an extended period of repeating the same exercises day after day, but you can do this workout for ten days, rest for three or four days with no pull-ups, then test on day 14 or 15. Then you will find your increase to be as high as 50-100% from your previous max pull-ups.
Here is a question from a Marine Reservist wanting to max his PFT of 20 pullups:
"Where can I find your pull-up routines outlined? I am stuck at about 7 pull-ups and would like to get to 10-12."
After the unbelievable success from the "Push-up Push Workout," in which people doubled their pushups in two weeks, I performed the same test on pull-ups with (young and old) students with similar success. This workout works best on folks who can do 3-10 pull-ups. Many increased their pull-ups to 10-20 in two weeks.
Here is what you need to try for a two-week period:
- Do your regular workout program, but for 10 straight days do an additional 25-50 pullups.
- If you are only able to do less than 5 pull-ups: do 25 pull-ups for your daily plan below:
- If you can do more than 5 pull-ups: do 50 pull-ups for your daily plan below:
Odd Days (Supersets OR Pyramids):
Supersets (repeat 10 times):
- Pullups - max
- Pushups - 20
- Dips - 5-10
- Abs of choice - 30
Pyramids (see PT Pyramid article above)
- Pullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 rest with
- Pushups - 2,4,6,8,10,12,14....2
- Abs of choice - 5,10,15,20,25,30,35....5
- Alternate with NO rest from one exercise to the next
25-50 pullups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups.
Rotate for the next ten days from odd day workout options and even day pull-up supplement, then take three-four days off from doing ANY pull-ups. Test on day 14 or 15 and let me know your results.
Good luck with the Pullup-Push Workout. Push yourself and you can quickly perform better on your pull-up test. You can fit this type of program into your present workout plan by just adding 25-50 pullups on your rest days so you do a ten-day routine of pull-ups.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at firstname.lastname@example.org.
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