© 2020 T Nation LLC. For a fighter capable of fifteen pull-ups the routine would look like this: Day 1 15RMx12, 10, 8, 6, 4 Day 2 15RMx12, 10, 8, 6, 6 Day 3 15RMx12, 10, 8, 8, 6 Day 4 15RMx12, 10, 10, 8, 6 Day 5 15RMx12, 12, 10, 8, 6 Day 6 Off Day 7 15RMx14, etc. Rest a few days and test the next max number of pull-ups with load. If your goal is to reach a 24K strict pull-up, cut the weights in the example below in half and aim to hit a 24K weighted pull-up! My first run of Pavel Tsatsouline’s Fighter Pull-up Program resulted in overtraining. Here's your complete program. This effective program is for them. If you do not have your first strict pull up, I recommend you start with a combination of ring rows... 1. If you are not familiar with the actual program, it looks a little something like this: The 5RM Fighter Pull-up Program. Here's what science says to do. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. Pavel Tsatsouline introduced me to the idea of the Russian fighters' pull-up program. Do a 10-second negative, 1 kipping pull-up, OR a 15-second flexed-arm hang as frequently as you wish. Breakfast, early morning workouts, and individual differences. Researchers put participants on a diet with lots of eggs to see how their waistlines and hearts would handle it. The Fighter pull-up program brought me up to 13 (although that 13th one was one ugly AF). The tried and true workout program that builds muscle, burns fat, and busts plateaus. It's a multi-week program that involves "sneaking up" on reps. Six days per week you'll perform 5 sets of pull-ups using a very specific rep scheme. A program to increase shoulder strength, endurance, and mobility that can be done anywhere in 15 minutes. You don't need machines or crazy bars to strengthen your squat. Train biceps 1-2 x week, after your pull-up program. Here's why. There are a few other things you can do to build up your base. Here's why it works and how to build a program. Day 1 5, 4, 3, 2, 1 Day 2 5, 4, 3, 2, 2 3 years ago I could only do 1 pull-up. Go moderately heavy. The Presidential Physical Fitness test was popular in the 1990s and it tested kids of all ages on... For Total Beginners. Background: 34yo, male, IT worker, light weight training & running, no sports. You are free to modify the program according to your needs. Pavel Tsatsouline's Fighter Pull-up Program https://www.strongfirst.com/the-fighter-pullup-program-revisited/, Armstrong Pull-up Program http://armstrongpullupprogram.com/, Just completed Pavel Tsatsouline's Fighter Pull-up program. Aesthetically, my lats and biceps are noticeably larger. Training one body part per day is outdated, and full-body workouts don't always cut it. Then you'll never miss a workout. 1.9m members in the bodyweightfitness community. It’s inspired by Pavel Tsatsouline’s fighter pull-up routine. I'm going through the fighter pull up program at the moment. If there is a “secret” to pull ups, it is to show up with an amazing set of abs. In this case, you’ll always begin with 50% of your max (or slightly less if your max reps is an odd number). This program is made popular by Pavel. Or, in this case, a little hardcore motivation. Use the same load for the duration of the 12-days. Here are the results. This is done with five sets of pull ups integrated with other exercises. Got some dumbbells? If you could only do one exercise for delts, what would it be? Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. Dan John is an elite-level strength and weightlifting coach. Back thickness requires a different approach than back width. CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. All Rights Reserved. The program is taken from Pavel Tsatsouline . 2 Programs to Build Up Your Pull Ups Pull Up Paradigms. The Recon Ron Program. This program is to be done at the end of each training session. So far I dig it, my grip is improving and my lats are starting to even out in strength (and appearance, though that is more of a by-product). The 25RM Fighter Pull-up Program Fighter Pull-Up Program Review. Posey, who teaches a pull-up class at the James Wesley Marsh Center at Marine Corps Base Quantico, Virginia, says it does not take a great deal of … I'd say it helped. This is hardly a surprise since the routine calls for 25 days of high volume. For heavy lifting, drop the dumb warm-up sets and do ramp-ups instead. Fighter Pull up Program. For the last 5 years I was having a goal. Everything you ever needed to know about the box squat and how to use it. Do this full-body plan every other day. Max went from 7 to 13, https://www.strongfirst.com/the-fighter-pullup-program-revisited/. They're rude, creepy, and sometimes just plain obnoxious. I repeated the weeks that I did not complete due to the vacation and illness, so I wound up doing 942 total pull-ups instead of the prescribed 675. I decided to do this pullup program in the morning as soon as I wake up and my actual skill training in the evening. The examples used below are great for someone who can currently do a 24K weighted pull-up for three reps. Two weeks ago her max was 5 strict pull-ups. My review of the Russian Fighter pullup program after 5 weeks Since my summer break from college was going on, I had all the time in the world to experiment with 2 workouts a day. It is a specific pull up program than the previous one. Weight went from 49Kg(108lbs) to 53Kg(116lbs). If your max is five strict pull-ups, do this: Rest a few days and test the new max number of pull-ups. Below is the rep scheme for the first 30 days of the Russian Fighter Pull Up Program! Here's what to skip, plus alternatives to get you jacked and fix that ugly posture. It is also effective if you combine it with other workout. 0 pull-ups to 7-10. Hello, What if I am struggling to … In fact, this is how I came up with it. That goal was to do 30 pull ups or chin ups with good technique. Get ready to be better... at everything! 3 weeks into this program and I do my very first pull-up and not 1 but 3, I've never felt so happy in my life. The program took me 57 days to complete due to a couple vacations and being sick for a week. Here's what you need to know. Aesthetically, my lats and biceps are noticeably larger. Here's how kill your sticking points with just a basic bar. I’ve used this program with a few clients in the past and have seen it work wonders every time. A video of my results after completing the Pavel Fighter Pull Up Program. A stud with a 25-pullup max would do it slightly differently: The 25RM Fighter Pullup Program Day 1 25RMx20, 16, 12, 8, 4 Day 2 25RMx20, 16, 12, 8, 8 Day 3 25RMx20, 16, 12, 12, 8 Day 4 25RMx20, 16, 16, 12, 8 Day 5 25RMx20, 20, 16, 12, 8 Day 6 off Day 7 25RMx22, etc. If you can do more than five, add load. A complete workout plan for inhuman strength, athletic power, and stand-out muscle. Forearms can be trained as well if grip is an issue. The 15RM Fighter Pull-up Program. Posted on 26.05.2020 by Vasko Naumov Blog 0. Follow Dan John on Facebook. Bodybuilding, powerlifting, CrossFit, running: Which one will mess you up the most and how can you prevent it? Women can do pull-ups after all. The pull-up is a skill that most people must relearn because it isn’t in our … Photo courtesy TonyBlauer.com. I would then do two weeks of volume work. For my first challenge of 2018, I tried the Russian fighter pull up program and vlogged my progress. @amokauff is strong as hell and recently we’ve been focusing on upping her pull up game. It's a multi-week program that involves "sneaking up" on reps. Six days per week you'll perform 5 sets of pull-ups using a very specific rep scheme. fighter pullup at a course at the US Marine Corps base in San Diego. I’d also had one of those pull up bars you put into a doorway. For programming, I always use Pavel Tsatsouline’s “Russian Fighter Program.” Do this on the your next off day to move better and feel better. The 3RM Russian Pullup Program Day 1 3, 2, 1. The 5RM Russian Pullup Program Day 1 5, 4, 3, 2, 1 Day 2 5, 4, 3, 2, 2 Day 3 5, 4, 3, 3, 2 Day 4 5, 4, 4, 3, 2 The Pavel Fighter Pull Up Program. So, if you can do three reps with, say, 15 pounds around your waist, follow the simple 12-day program below. Notes So it looked like: 2 weeks fighter program -> 2 weeks volume -> 2 weeks fighter. And it delivers, every time. Time to spread some holiday cheer. Here's how to get more explosive and agile while still looking like a badass. Check it out. For the pull up, the ab wheel gives you the same feeling that you want when you perform on the bar: tight abs. I can now do a very clean set of 10 reps, and I regularly do 40-50 reps per day. I can now do a very clean set of 10 reps, and I regularly do 40-50 reps per day. As of today she’s already bumped her max up to 7 reps. If your max is five strict pull-ups, do this: The 5RM Russian Pull-up Program. I did the 3 RM fighter pull-up program with weighted pull-ups and dips at the same time. The below is also excellent for anyone whose goal is pure strength rather than reps; just hang a kettlebell Here is how the program applies to those who currently max at three pullups. Source: http://www.strongfirst.com/the-fighter-pullup-program-revisited/ So, as you see, the more pull-ups you … He is also an All-American discus thrower, holds the American record in the Weight Pentathlon, and has competed at the highest levels of Olympic lifting and Highland Games. I started with a 5RM and I am on week 2 day 4 now. the_fighter_pullup. Fighter Pull Up Program. I then used the armstrong pull-up program to get to a max of 7. An easy, week-long diet to quickly drop the pounds you've gained from your social isolation. If your posture kinda sucks, you may be one exercise away from injury. Often, for beginner strength, power, and fitness athletes (and general fitness goers alike) the pull-up is often one of the most challenging bodyweight … The goal at the end of this weighted pull-up program is a 48K strict pull up. In the same manner we build training volume for the powerlifts, the SSPT Pull-up Program accumulates volume through the number of sets performed rather than the number of reps per set. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple … Fighter’s Exercises: Pullups. Take a look. Everyone’s timeline for achieving over 20 good dead hang pull ups is going to be different. The original routine calls for daily training, but I found for myself that a workout every 4 th day works better for … The 3RM Fighter Pull-up Program Day 1 3, 2, 1, 1Day 2 3, 2, 1, 1Day 3 3, 2, 2, 1Day 4 3, 3, 2, 1Day 5 4, 3, 2, … Continue reading "Fighter Pull-up Program" The fastest and most effective way to get ripped is to train like a power/speed athlete. … Check this out. Strengthening your shoulders, lats, biceps and triceps, rhomboids etc. So grab your dumbbells and get both... like this. Push-pull-legs is superior for any goal. The question is, are you one of them? The Pull-up is a Skill. Training three days a week allows for greater frequency, better recovery, and better compliance. Learn all about the Armstrong Pull-up Program and whether it's right for you in this detailed review The Armstrong Pullup Program was developed by Major Charles Lewis Armstrong (USMC) to help him prepare to set a new world record in pull-ups performance. I'd only do 5 consecutive days (to get a new 4 RM), then added 2.5 lbs to each lift and started again at 3 RM. You'll get stronger, build more muscle and avoid injuries. A link to reference articles is at the bottom of the program. Tip: Do the Russian Fighter Pull-Up Program, Tip: The Right Rows for Thickness and Width, Tip: Insulin Sensitivity and Protein Pancakes, The Best Damn Workout Plan For Natural Lifters, Tip: The Mobility Drill You Need to be Doing. Resume from these 8 weeks: 2-3 dips to 8-10. The test would be max reps for three. The Fighter pull-up program brought me up to 13 (although that 13th one was one ugly AF). Two years ago I got 28 reps in a gym competition, but after that I lost motivation and stop training the exercise for some time. Here is a powerful Russian pullup program adaptable to any level of ability. Pavel Tsatsouline's Fighter Pull-up Program https://www.strongfirst.com/the-fighter-pullup-program-revisited/ The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Day 1: 5, 4, 3, 2, 1 Want to increase that to at least 20, so I was planning on doing the fighter pullup progression Don't understand the fighter pullup progression The world’s premier site for Kettlebells, Strength, Conditioning, Flexibility, and Advanced Fitness Resources. My back got bigger, I could see a V shape on my body, abs more defined, shoulders, biceps, and forearms too. Pavel Tsatsouline introduced me to the idea of the Russian fighters' pull-up program. 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