The biggest challenge here is getting started and starting in the right place. If you are a first class beginner, we have the Beginner Training Program for you. It’s designed to give you the resources you need to get it done. A few challenges at your level, a simple routine and you’ll be on your way.
First of all, please have a look at our Pull Up Safety Guide to be aware of precaution to reduce injury risks.
The basic program takes 4 weeks. After this introductory program, you can move on to the intermediate level if you wish. This course program has been designed to be effective and optimal in your development and achievement of your goals.
Exercices Definition and Function
Passive Hang
Passive hang targets Back and Arms and Grip force. It is a Good warm-up and preparation for a full pull-up. Prevents injury by improving shoulder flexibility.
Shoulder Pull Up
Shoulder Pull Up targets Back and Arms and Grip force. It is a Good warm-up and preparation for a full pull-up. Prevents injury by improving shoulder flexibility.
Negative Pull Up
Negative Pull Up targets Bust, Back and Biceps. This for moderate and regular training (eccentric contraction)
Pull Up
Pull Ups targets Dorsalis major, Biceps and Trapezius. You will Improve posture over the long term, Increase grip strength and upper body strength and Gain efficiency
Beginner Training Program Schedule
Week 1 trainning tasks
Monday
- Passive Hang (1 minute)
- Soulder Pull Ups (2 series of 8-12 reps)
- Negative Pull Ups (3 series, max reps.)
Wednesday
- assive Hang (1 minute)
- Soulder Pull Ups (2 series of 8-12 reps)
- Negative Pull Ups (3 series, max reps.)
Friday
- assive Hang (1 minute)
- Soulder Pull Ups (2 series of 8-12 reps)
- Negative Pull Ups (3 series, max reps.)
Week 2 and 3 trainning tasks
Monday
- Pullups: perform half the maximum number of reps you are capable of doing
- Pullups (3 sets of the maximum possible)
Stretching
Wednesday
- Pullups: perform half the maximum number of reps you are capable of doing
- Pullups (3 sets of the maximum possible)
- Stretching
Friday
- Pullups: perform half the maximum number of reps you are capable of doing
- Pullups (3 sets of the maximum possible)
- Stretching
Week 4 trainning tasks
Monday
- Passive Hang : 1 minutes
- Shoulder Pull Ups (3 sets of 8-12 reps)
- Negative Pull Ups (3 sets of 8 reps)
- Pull Ups (3 sets of max reps)
- Stretching
Wednesday
- Passive Hang : 1 minutes
- Shoulder Pull Ups (3 sets of 8-12 reps)
- Negative Pull Ups (3 sets of 8 reps)
- Pull Ups (3 sets of max reps)
- Stretching
Friday
- Passive Hang : 1 minutes
- Shoulder Pull Ups (3 sets of 8-12 reps)
- Negative Pull Ups (3 sets of 8 reps)
- Pull Ups (3 sets of max reps)
- Stretching
When you are able to manage this level, you can try go to the next one. It is not essential to move to it as soon as it is at your range. One thing sure is that at a certain point, you will have to move to the next level to keep it a good chalenge and most important to have it efficient.
Accessories Available on amazon.com
Hawk Sports Hanging Abdominal Slings
Lifeline Pull Up Revolution Assistance System
SYNTECSO 220-440Lbs Pull Up Assistance Bands
