Pull up progression - Phase 1



Course: Pull-up progression template for CrossFit


Timing:1 times per Week

Description:

Current ability: 0 strict pull-ups

Goal: 1 strict pull-up with. No kip. Move to phase 2 once you can do 1 strict pull-up relatively easy.

Objective: Strengthening for structures involved in the pull-up. This will primarily be the  latissimus dorsi, biceps, rhomboids, and the varios muscles in the shoulder.

How to: Do 3-4 workouts a week rotating in order. Move to phase 2 once you can do 3 strict pull-ups in a minute.

Phase 1 weekly template
WHEN DAY 1 DAY 2 DAY 3
  Volume Assistance Intensity
Warm Up 3 sets 8-12 banded pull-ups. If you go over 12 move to a band with less resistance. If banded pull-ups are too difficult you can do self-assisted pull-ups until you are capable to progressing to the band  5×5 Self-assisted pull-ups. Scroll down for information about the progressions.  5×3-5 banded pull-up. If you can go over 5 reps scale up to a more difficult progression.
Warm Up - - 3 sets of a max hang from a pull bar with 1 minute rest.
Cool Down Accumulate 25 ring rows. Move up 3-5 reps a week until you move to phase 2. If you can string together more than 10 in row make the movement more difficult by being more parallel with the floor.  3×8-12 curls with barbell  5×5 Self-assisted pull-ups.
Cool Down Accumulate 25 banded face-pulls. Move up 3-5 reps a week until you move to phase 2. - -

The self-assisted pull-ups be done in a squat rack. Check out this link for a visual. During phase 1 this will be used to supplement band pull-ups. We need to supplement band pull-ups because strength curve does not mimic an actual pull-up very well because the assistance goes from most to least during the upward range of motion. Here are a few modifications you can use to adjust difficulty.

  1. Stay on toes only.
  2. Put feet on a box or bench in front of you.
  3. Use only one leg.

Whichever modification you are using the most important thing to focus on pulling with your back and using your legs as little as possible. Also, be sure to start with your elbows extended all the way at the bottom and get your chin over the bar with out reaching with your neck.




Activities in the sequence:
Manage Sequence