Pull-Up Game Plan - BluPrint Fitness
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Pull-Up Game Plan

22
May

Pull-Up Game Plan

We’ve all been there…

Crushing a workout only to get crushed by the one movement that’s holding us back from progressing further. For most athletes who encounter this feeling, it boils down to something involving the Olympic lifts or a gymnastics movement.

So let’s talk about how to get your first (of many) pull-ups and break through that plateau.

Below are templates you can customize to your pull-up needs. Whether that’s working on your pulling strength or your kipping skills – 1) check out the info below, 2) pick a game plan and 3) get to work…

5 Keys To Success

  1. Frequency: 2-3x/Week with at least one day between practices.
  2. Ideally performed pre-fatigue (prior to strenuous exercise).
  3. Persistent & Positive Mindset – skills take time and effort to master.
  4. Embrace the struggle – “Work vs.Win”
  5. Keep a Skill Log & Plan TESTS (ex: Notebook)

Strength Work

Strength Progression 1 (Barbell & Ring Row)

  1. Barbell/Single Ring Row (Underhand – Narrow Grip)
  2. Barbell/Double Ring (Barbell: Underhand Shoulder Width & Ring: Neutral)
  3. Barbell Mixed Grip
  4. Barbell Double Overhand

**Increasing & Decreasing Angle Will Determine Difficulty Level

Strength Progression 2 (Pull-Up Bar)

  1. Underhand Narrow
  2. Underhand Shoulder Width
  3. Mixed Grip Shoulder Width
  4. Double Overhand Shoulder Width

**If neutral grip is an option – place it as #2

Other Strength Tools

  • Jumping Pull-Up w/ Negative
  • Pull-Up Position Holds (Top/Middle/Bottom)
  • Banded 1.5 Pull-Up
  • Banded Tempo Pull-Up
  • Rope Climb Variations
  • Accessory Pressing: Push-Up Variations, OH Press Variations, Bench Press, Triceps Work, etc. (Barbell, DB, or KB)
  • Accessory Pulling: Bent-Over Rows, DB Rows, DB E.R., Face Pulls, Biceps Work, etc.

Kipping Work

Gymnastic Kip Progression

  1. Floor Hollow + Arch Hold 2x10s Each
  2. Pull + 2×10
  3. Basic Kip 2×10
  4. Box Gymnastic Kip 2×5
  5. Explosive Kip & Pull
  6. Chin/C2B Variations

Butterfly Kip Progression

  1. Floor Hollow + Arch Hold 2x10s Each
  2. Pull + 2×10
  3. Box Butterfly Pull-Up 2×5
  4. Abbreviated Butterfly Kip
  5. Increased ROM with mastery
  6. Chin/C2B Butterfly Pull-Up

Mobility

  • T-Spine Extension/Flexion/Rotation
  • Lats: Foam Roll, Lateral Highway Stretch, Shoulder E/R Lax Ball Smash
  • Chest: Chest Stretch, Lax Ball Front Shoulder Smash
  • Trap: Lax Ball Lying Trap Smash, Lax Ball Standing Trap Smash
  • Forearm: Forearm Chest Opener, Lax Ball Smash, Kneeling Forearm Stretch

Game Plans

Foundational Strength & Mobility (Game Plan 1)

A. General Warm-Up (3-5 Minutes)B. Person Specific Mobility (T-Spine and/or Shoulder)
C. Specific Warm-Up (ex: pvc pass-throughs, pvc halo, arm circles, push +, pull +, push-up variations, inchworms, bear crawl, etc.)
1. Pulling Specific ExerciseOption 1: 4×5 with slow tempos of Current Level in Strength Progression 1 (90s Rest Between Sets)
Option 2: 4×5 with slow tempos of Current Level in Strength Progression 2 (90s Rest Between Sets)
2. Pull/Push Accessory Work
3×8-12 of 1-2 “Other Tools” (90s Rest Between Sets)
3. Person Specific Mobility

Gymnastic Kip & Butterfly Kip (Game Plan 2)

A. General Warm-Up (3-5 Minutes)
B. Person Specific Mobility (T-Spine and/or Shoulder)
C. Specific Warm-Up (ex: pvc pass-throughs, pvc halo, arm circles, varying grip strict pull-ups, push-up variations, bear crawl, etc.)
1. Pulling Specific ExerciseOption 1: 8-10 Minutes of Gymnastic Kip Progression w/ plenty of rest between attempts.
Option 2: 8-10 Minutes of Butterfly Kip Progression w/ plenty of rest between attempts.
2. Pull/Push Accessory Work
3×8-12 of 1-2 “Other Tools” (90s Rest Between Sets)
3. Person Specific Mobility

Get. To. Work.

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