Fall is right around the corner, and you know what that means! It’s time for the Tactical Strength Challenge!
Soooooooooooo let’s talk about pull-ups!
The reality is that we are all able to work on pull-ups in some way, and we are here to help you get stronger no matter where you are.
First thing first: THE FLEXED ARM HANG
Palms facing in (AKA chin-up grip), chin above bar, neck relaxed. If you are not able to hang from the bar yet, assist yourself in some way. Get a setup where the bar is at the base of your rib cage when standing up.
From here you can use your feet to assist your FAH…
Once you feel strong you can march. Then you can start to play with lifting both feet off the ground…
Your FAH goal is 60 seconds. Work three times a week, and do five hangs per session to a comfortable stop (i.e. push yourself a bit, but never to failure). As you get stronger, do a slow (5+ seconds) negative (the downward portion of the chin-up) after each hang. Once you get there, a chin-up is right around the corner!
Keep working these progressions until you can do 3 chin-ups. Chances are you will be able to do an overhand pull-up!
If you are able to do 2+ pullups, here is your job:
Do pullups 3x a week to 60-80% of your max with lots of rest (2+ minutes) between sets, 3-5 sets. Lower the reps as needed so that the tempo of your pullups does not slow down.
Switch your grip each set! When I do 5 sets of pullups, this is my medly: overhand (pullup), underhand (chinup), close switch grip (switch half way through), neutral, and gymnastic rings.
Be sure to ENJOY your training! Listen to your body, especially around elbow pain. While the TSC is a competition, the only person you are actually competing against is a former version of yourself. Have lots of fun, FUELers!
YOU’RE DOING GREAT!