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PULL UPS

OBJECTIVE Increase Bodyweight Pulling Strength 
FORMAT 3 sessions per week roughly 30 Minutes each

TRACKING PROGRESS Weekly Video analysis [3-5 videos encouraged] please trim videos. Can send videos, links on instagram or youtube.

  • Test pull-ups before & test after 

EQUIPMENT NEEDED Pull-up bar, long bands (ideally light and medium), dumbbell and a foam roller 


CONTACT Email me @ elizabeth.picardi@gmail.com

THE PROGRAM

DAY 1 - ISOMETRIC HOLDS

WARM UP 2 Rounds

- Scapular Pull-Ups x 10

- Banded Face Pull x 10

- Arm Circles 10 [per side]

STRENGTH Pull-Up Hold EMOM Hold top at pull-up, rest for remainder of the minute and hop back on top at top of minute. While you’re holding, keep shoulders pulling away from the ears as if you were trying to chest bump the bar. 

Week One: 8 Minute EMOM: 10 second hold

*On last set of week one test hold.

Week Two: 10 Minute EMOM  10-11 second hold

Week Three: 8 Minute EMOM 12 second hold

Week Four: 10 Minute 12-15 hold 
*On last set of week four test hold.

 ACCESSORY

Banded Lat Pull-Down 4 x 10-12 Reps with a two second pause with the band at chest. Make sure to keep shoulders pulling away from the ears and chest proud for the entirety of the rep. Control the eccentric range of motion.

Hollow Hang: Accumulate 60 seconds hanging on the bar. Try to keep a long neck and back engaged. Record how many sets it took you - as week by week you want to aim to do this in lest sets.

DAY 2 - ECCENTRIC STRENGTH

WARM UP - 2 ROUNDS

Scapular Pull-Ups x 10

Banded Lat Push-Down x 10-12

Arm Circles 10 [per side]
STRENGTH: Slow Eccentric Pull-Up: Lower down as slow as you can. Each week tempo slows down.
Week One:. 5 x 3 (3 sec tempo) Reps for week one. Entirety of range of motion should be consistent. 

Week Two: 5 x 3-4 reps (4 second tempo)

Week Three: 5 x 4-5 Reps with  a 5 second tempo

Week Four: 5 x 5 with a 5 second eccentric 

ACCESSORY

Week 1-2: 3 Rounds  | Week 3-4: 4 Rounds
Pike Push-Up  8-10 Reps
Banded Lat Pulldown 10-15 Reps
DB Lat Pull Over 10-15 Reps

Core Work: Maximal Effort Forearm Plank x 20-40seconds

DAY 3 - PULLING STRENGTH

WARM UP 2x

Scapular Pull-Ups x 10

Banded Lat Push-Down x 10-12

Arm Circles 10 [per side]

STRENGTH - Assisted Chin-Up: Use band or slight jump to assist. Use as LITTLE as you need to complete the prescribed reps. Even though assisted form should still be on point. One second hold at top of rep and at bottom. 
Week One: 3 x 10
Week Two: 3 x 10-12
Week Three: 4 x 8-12

Week Four:  5 x 8-10 AMRAP last set

Exercises B:
Hanging Flutter Kick 3 x 30 (week 2: 40 seconds, week three 50 week 4 60 seconds

MAIN EVENT
Week 1-2: 3 Rounds 
Week 3-4: 4 Rounds
Paused Rear  12 *AMRAP last set
Paused Bent Over Row  4 x 12 

Bicep Curl 12-15
Bench Dip: x 12- 

Core Finisher: Accumulate 30 seconds L Sit or Variation

Core engaged the whole time, pull elbows towards feet and feet towards elbows.