In this third installment for pull up success we will go over the guidelines to getting up to the bar. In our previous two posts we covered
- Hand size
- Grip strength
- Pain
- Systemic strength
- Body weight
- Equipment
Now we will delve deeper into what to do day in and day out.
7. Technique - When it comes to the traditional Dead Hang Pull Up there is no technique. Simply pull until you get your chin over the bar. Of course then this post wouldn't relate to you anyway. But we advocate the use of the kipping pull ups. This will do a few things to help you along on your journey.
- Develop hand strength
- Tolerate pain and and toughness i.e. callouses - Yes you will need them
- And help to develop the proper body mechanics to develop the swing + pull to achieve your goal
The swing - This is simple. Use the shoulder as a pivot point and move through the core while swinging to and fro. When the legs go forward the upper body moves back when the legs travel behind the torso moves to the front. Mastery of this is essential. You should try variations with short and tight swings as well as long and loose.
The Swing + Pull - Once you have some appreciation for the swing you will want to add short pulls (mini pull ups with elbow bend) when the legs come forward. You can create a weightless moment if your swing + pull are timed correctly. Don't expect to go flying up just yet. There is a distinct technique that allows for this to become automatic. It takes time and reps. That leads us to point # 8.
8. Density is defined as the number of training days, combined with amount of work performed over a given time. You need to put in the time, energy and intensity to make a impact and create change. An old surfer named Roy Crump sold me a surf board while I was new to Huntington Beach and the surf scene. He asked how often I planned on surfing. I confidently said 3 x's per week. He looked at me as though he should take the board back and sell it to a more worthy adversary. His response was simple. "Joshua if you really want to surf you need to get in the water everyday twice a day." Truer words have never been spoken. Commit yourself to the task as often as is possible to remain physically healthy. Your mental health...well that is already shot so lets move on. Your body will adapt and the closely packed sessions will build on both success and motivation. As my friend and coach Victor Hall reminds me "Intensity is KING but CONSISTENCY rules."
Band Assisted Kipping Pull Up
9. Program Design - The final piece of this series is what to do. We will lay out a model for you to go by. You may pick and choose as needed because people progress at different rates. This is our method and it has yielded consistent results with our athletes.
- Kipping Swing - 3 x 10 If you can't Kip you can't play. This is the jumping off point that we have been referring to. Hand and tissue tolerance are the limiting factors up front. So be smart and mind your blisters. Increase reps and sets as you build comfort and strength.
- Band Assisted Kipping Pull Ups 3 x 5. This will teach you how to time the swing + pull and also develop the know how to link reps together.
- Jumping Pull Ups - 3 x 10 To develop the strength and work capacity needed you must add this in to your training. It won't help with technique but it will develop strength levels than can be further challenged by using a lower box or even jumping from only one foot. Remember to drop your hips at the bottom and fully extend your arms.
With a one month program we like to use a simple Pirate Progression
- Week 1 - 2 x's week
- Week 2 - 3 x's week
- Week 3 & 4 - 4 x's week
All told that equals out to be a one month total of
- Kipping Swings = 390
- Band Assisted Kipping Pull Ups = 195
- Jumping Pull Ups = 390
Of course through out this program you should try to do a full pull up and see where you are at. The hardest part is going from Zero to One pull up. The next is getting two in a row. After that it is all the same. Let us know your progress.
Train Fun!
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