Mastering the Strict Pull-Up: The Rising Sun Guide for CrossFitters and Strength Athletes by Coach JKH
Pull-ups are a foundational exercise in strength training, highly regarded for building upper body strength and muscular endurance. For CrossFitters and strength athletes, mastering the strict pull-up can enhance performance across various workouts. Whether you're a beginner or an advanced athlete, this guide will provide a structured six-week training progression to help you achieve your pull-up goals.
Understanding the Strict Pull-Up
A strict pull-up is performed with no kipping or swinging, relying solely on upper body strength. The movement involves gripping a bar with an overhand grip, engaging your core, and pulling your chin above the bar. It targets the lats, biceps, shoulders, and core muscles.
Key Elements of a Successful Pull-Up Program
1. Consistency: Progress requires regular and consistent practice.
2. Progression: Start with basic movements and gradually increase the difficulty.
3. Accessory Exercises: Strengthen supporting muscles and improve grip strength.
4. Recovery: Allow adequate rest to avoid overtraining and promote muscle growth.
Six-Week Pull-Up Training Program
The following program includes two workouts per week, with accessory exercises to enhance strength and endurance. Adjust the volume and intensity according to your fitness level.
Week 1-2: Building Foundation
Workout A
1. Dead Hangs: 3 sets of 20-30 seconds
2. Assisted Pull-Ups (band or machine): 3 sets of 8-10 reps
3. Negative Pull-Ups: 3 sets of 3-5 reps (slowly lower yourself from the bar over 3-5 seconds)
4. Bicep Curls: 3 sets of 10-12 reps
5. Scapular Pull-Ups: 3 sets of 10 reps
Workout B
1. Dead Hangs: 3 sets of 20-30 seconds
2. Lat Pull-Downs: 3 sets of 10-12 reps
3. Inverted Rows: 3 sets of 8-10 reps
4. Hammer Curls: 3 sets of 10-12 reps
5. Face Pulls: 3 sets of 12-15 reps
Week 3-4: Intermediate Strength
Workout A
1. Dead Hangs: 3 sets of 30-40 seconds
2. Assisted Pull-Ups: 4 sets of 6-8 reps
3. Negative Pull-Ups: 4 sets of 4-6 reps
4. Bicep Curls: 4 sets of 8-10 reps
5. Scapular Pull-Ups: 4 sets of 10 reps
Workout B
1. Dead Hangs: 3 sets of 30-40 seconds
2. Lat Pull-Downs: 4 sets of 8-10 reps
3. Inverted Rows: 4 sets of 6-8 reps
4. Hammer Curls: 4 sets of 8-10 reps
5. Face Pulls: 4 sets of 12-15 reps
Week 5-6: Advanced Training
Workout A
1. Dead Hangs: 3 sets of 40-50 seconds
2. Strict Pull-Ups: 5 sets of 3-5 reps (use minimal assistance if needed)
3. Negative Pull-Ups: 5 sets of 5 reps
4. Bicep Curls: 5 sets of 6-8 reps
5. Scapular Pull-Ups: 5 sets of 12 reps
Workout B
1. Dead Hangs: 3 sets of 40-50 seconds
2. Lat Pull-Downs: 5 sets of 6-8 reps
3. Inverted Rows: 5 sets of 4-6 reps
4. Hammer Curls: 5 sets of 6-8 reps
5. Face Pulls: 5 sets of 12-15 reps
Accessory Exercises Explained
- Dead Hangs: Improve grip strength and shoulder stability.
- Assisted Pull-Ups: Gradually build the strength needed for unassisted pull-ups.
- Negative Pull-Ups: Enhance eccentric strength and muscle control.
- Scapular Pull-Ups: Strengthen the scapular muscles, crucial for the initial phase of the pull-up.
- Inverted Rows: Build upper back strength and improve rowing mechanics.
-Lat Pull-Downs: Develop latissimus dorsi muscles, mimicking the pull-up motion.
- Bicep and Hammer Curls: Strengthen the biceps, aiding in pull-up performance.
- Face Pulls: Improve shoulder health and posture.
Tips for Success
1. Warm-Up: Always start with a dynamic warm-up to prepare your muscles.
2. Technique: Focus on proper form to prevent injuries and maximize efficiency.
3. Nutrition: Maintain a balanced diet to support muscle growth and recovery.
4. Rest: Ensure adequate rest between workouts to avoid overtraining.
5: Regress: If at any point you hit a plateau in this progression then regress by 1-2 weeks and repeat those weeks until you come back to where the plateau happened and try again. Repeat this process until the sticking point has been passed.
By following this six-week program, you'll progressively build the strength and endurance needed to master strict pull-ups. Remember, consistency and dedication are key to success. Keep pushing yourself, and soon you'll be reaping the benefits of improved upper body strength and overall athletic performance.
Coach JKH CrossFit Rising Sun East Nashville
