Training for Your First Pull-Up CAPT Mike Prevost, USN

It’s easy to be hard, but it’s hard to be smart.

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© Copyright 2013. All rights reserved. Do not copy or redistribute without permission of the author. Cover photo By: PFC Kasey Peacock, www.usmc.mil Disclaimer: The advice and information contained in this document may not be appropriate for all individuals. Therefore, the author, employees, company, affiliates, or any other parties involved in the creation or promotion of our products are not responsible for any injuries or health conditions that may result from advice, opinions, and programs represented in this program or any of our training programs or other products. The information on this website and in the training program are the opinions of the author and are not a replacement for medical advice. You should consult a physician before starting any diet or exercise program. If you choose to follow the program without consulting your physician, you are doing so at your own risk. We claim no responsibility for any injuries you might sustain. The opinions and assertions contained herein are the private opinions of the author and are not to be construed as official or reflecting the views of the Department of Defense.

Purpose The purpose of this program is to take you from 0 to 3 pull-ups (or chin-ups). The program is a standalone pull-up program and not a whole body strength training plan. You can integrate this program into a whole body strength plan by using this program to take care of all of your pushing and pulling movements. Throughout this document I will use the term pull-up. However, you can substitute chinups for pull-ups. Pull-ups are performed with wider hand spacing and with your palms facing away from you. Chin-ups are performed with narrower hand spacing and with your palms facing towards you. If you have a choice, try chin-ups first. Most people are going to be stronger using chin-ups than pull-ups. Later, once you can perform 3 or more chin-ups, you can start working on pull-ups. If you are training for a test that requires pull-ups, stick with pull-ups for now. I have used this program dozens of times as a personal trainer and also as the director of remedial fitness programs at the U.S. Naval Academy. It has not failed yet. Stick to the program, work hard, have faith and you will succeed. Once you are able to complete 3 pull-ups, you can move to an intermediate program. There are 2 phases to this program. To determine if you need to start in phase 1 or phase 2, try this simple test:

Test Use a chair or stool to get into the upper position of a pull-up (see below). Without using the chair or stool, hold this position for 10 seconds, and then lower yourself down slowly. It should take 5-6 seconds to lower yourself all the way down. If you can lower yourself under control, you can skip phase 1 and go directly to phase 2. If not, you will need to stay in phase 1 until you can accomplish this test. Chin-Up Upper Position

Pull-up Upper Position

Phase 1 The goal of phase 1 is to give you enough strength to be able to do a flexed arm hang and a slow pull-up negative. To do so, we will employ several exercises to work the muscles of the arms, shoulders, back and forearms. We will also include some pushing exercises because when you pull, you should also push so that you will have balanced strength. Balanced pushing and pulling strength is important for preserving the health of your shoulders. Body Rows: Level 1 body row is shown on the left. This version uses a TRX, rings, or any similar system. Simply pull until your thumbs are in your arm pits and squeeze your shoulder blades together. Level 2 takes a more acute body angle (center picture) to increase the difficulty. Level 3 is shown on the right. Pull your body up until your chest touches the bar and squeeze your shoulder blades together. Start with level 1, then move quickly to level 2 and then level 3. To make the bar version even harder, elevate your feet by placing them on a bench. Level 1

Level 2

Level 3

Push-ups: Your body should be absolutely rigid and form a straight line from head to toe. No sagging hips! Your hands should be directly under your shoulders or up to 3 inches wider per side. Go all the way down. No partials! Level 1 is hands elevated. Level 2 is a normal push-up. Level 3 is feet elevated. Start with level 2 if you can. Level 1

Level 2

Level 3

Pull Downs: Choose the same grip that you are using for your pull-ups (either a pull-up or a chin-up grip). There are no levels. Simply choose an appropriate resistance. Chin-Up Grip

Pull-Up Grip

The program: On 3 non-consecutive days (i.e., Monday, Wednesday, Friday) you will perform the workout. Each workout will consist of two parts. Part 1 – Body rows, followed by push ups. Perform a set of body rows, then immediately perform a set of push-ups. Then rest 1-2 minutes before starting the next round. Do 2-4 rounds of 5-8 repetitions each. Use whatever level and loading is necessary to make 5-8 repetitions challenging. Perform the repetitions in a slow, controlled manner. Part 2 – Pull downs, followed by push-ups. Perform a set of pull downs, then immediately perform a set of push-ups. Then rest 1-2 minutes before starting the next round. Do 2-4 rounds of 5-8 repetitions each. Use whatever level and loading is necessary to make 5-8 repetitions challenging. Perform the repetitions in a slow, controlled manner. Once per week on the final workout day of the week, perform the test before you start your workout. Once you can successfully perform the slow negative pull-up test, move to phase 2.

Phase 2 The program: On 3 non-consecutive days (i.e., Monday, Wednesday, Friday) you will perform the workout. Each workout will consist of two parts. Part 1 – Pull-ups (or negatives), followed by push ups. Perform a set of pull-ups (or negatives), then immediately perform a set of push-ups. For the pull-ups, start with level 1 and work your way down (see the level chart on the next page). When you can perform all of the prescribed repetitions in a pullup level, move to the next level. Each level consists of 5 sets. Then rest 1-2 minutes before starting the next round. Do 5 rounds of 5-8 repetitions each (total of 5 sets of pull-ups and 5 sets of push-ups). Use whatever level and loading is necessary to make 5-8 repetitions challenging. Perform the repetitions in a slow, controlled manner. Part 2 – Body rows, followed by push-ups. Perform a set of body rows, then immediately perform a set of push-ups. Then rest 1-2 minutes before starting the next round. Do 3-4 rounds of 5-8 repetitions each. Use whatever level and loading is necessary to make 5-8 repetitions challenging. Perform the repetitions in a slow, controlled manner. If you have not gotten 1 pull-up yet, once per week on the final workout day of the week, try to do a pull-up. Once you can do a pull-up, move to the workout that starts with 1 pull-up. Each pull-up workout consists of 5 sets. The pull-up levels chart is on the next page.

Pull-up (or chin-up) Level Chart Level 1 2 3 4 5 6 7 8 9 10 11 12 13

Set 1 N 1 1 1 1 1 2 2 2 2 2 3 3

Set 2 N N 1 1 1 1 1 2 2 2 2 2 3

Set 3 N N N 1 1 1 1 1 2 2 2 2 2

Set 4 N N N N 1 1 1 1 1 2 2 2 2

Set 5 N N N N N 1 1 1 1 1 2 2 2

There are 5 sets in each workout. N = Negative pull-ups. To perform a set, do 3 repetitions of a 10 second hold, followed by a slow negative. It should take 5-6 seconds to lower yourself down. Where you see a number in the cell, perform that many regular pull-ups. When you are able to complete all of the required sets and repetitions in a level, move to the next level for your next training session. If you fail to complete the specified repetitions, remain at that level until you can do so. Once you can complete level 11, you should be able to do 3 pull-ups. When you can complete level 13, you are ready for the “25 Pull-Ups Program.”

About the Author Mike Prevost earned a PhD in exercise physiology from Louisiana State University in 1995. He specialized in muscle physiology and metabolism. Throughout his college years (10 years total) he worked as a personal trainer in various gyms and fitness centers. He has trained athletes for many different sports including triathlon, ultra running, surfing, power lifting, bodybuilding, mixed martial arts, football, basketball and more. After finishing his PhD, he took a commission in the U. S. Navy as an Aerospace Physiologist in the Navy Medical Service Corps. While serving in the Navy he developed human performance training material for the U. S. Special Operations Command. He developed new fitness standards for Navy rescue swimmers. He served as a consultant to the USMC in evaluating the safety of the USMC Combat Fitness Test. He also served on a Navy committee tasked with proposing alternatives to the Navy physical fitness test. He trained thousands of aviators and aircrew on survival techniques, physiology, and human performance. He also served as the Director of the Human Performance Laboratory at the U. S. Naval Academy, where he performed physiological testing of athletes to improve performance, developed the Principles of Strength and Conditioning Course for all Midshipmen, and served as the director of remedial fitness training programs. He has over 25 years of experience in working with athletes.