Pavel Tsatsouline introduced me to the idea of the Russian fighters' pull-up program. 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. If your max is five strict pull-ups, do this:
- 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
- Day 5: 5, 5, 4, 3, 2
- Day 6: Off
- Day 7: 6, 5, 4, 3, 2
- Day 8: 6, 5, 4, 3, 3
- Day 9: 6, 5, 4, 4, 3
- Day 10: 6, 5, 5, 4, 3
- Day 11: 6, 6, 5, 4, 3
- Day 12: Off
- Day 13: 7, 6, 5, 4, 3
- Day 14: 7, 6, 5, 4, 4
- Day 15: 7, 6, 5, 5, 4
- Day 16: 7, 6, 6, 5, 4
- Day 17: 7, 7, 6, 5, 4
- Day 18: Off
- Day 19: 8, 7, 6, 5, 4
- Day 20: 8, 7, 6, 5, 5
- Day 21: 8, 7, 6, 6, 5
- Day 22: 8, 7, 7, 6, 5
- Day 23: 8, 8, 7, 6, 5
- Day 24: Off
- Day 25: 9, 8, 7, 6, 5
- Day 26: 9, 8, 7, 6, 6
- Day 27: 9, 8, 7, 7, 6
- Day 28: 9, 8, 8, 7, 6
- Day 29: 9, 9, 8, 7, 6
- Day 30: Off
Rest a few days and test the new max number of pull-ups.
If you can do more than five, add load. The test would be max reps for three. So, if you can do three reps with, say, 15 pounds around your waist, follow the simple 12-day program below. Use the same load for the duration of the 12-days.
- Day 1: 3, 2, 1, 1
- Day 2: 3, 2, 1, 1
- Day 3: 3, 2, 2, 1
- Day 4: 3, 3, 2, 1
- Day 5: 4, 3, 2, 1
- Day 6: Off
- Day 7: 4, 3, 2, 1, 1
- Day 8: 4, 3, 2, 2, 1
- Day 9: 4, 3, 3, 2, 1
- Day 10: 4, 4, 3, 2, 1
- Day 11: 5, 4, 3, 2, 1
- Day 12: Off
Rest a few days and test the next max number of pull-ups with load.
related posts
4 Squat Challenges You Must Conquer
Ready to find out what you're made of? Warning: Your momma needs to sign a note before you try these front squat challenges!
Dawg School 3
We've all been there. No matter how big and educated we think we are now, at one time or another we were small.
The Truth About EMS
Can you really zap on muscles, get abs, and boost athletic performance with EMS? Yes... and no. Here are the facts.
Tip: Isolateral Kettlebell Squat and Curl
Boost tension, cellular swelling, and create occlusion with this curl variation.