How do I Max out on pull ups?

MGySgt James Forward — Fri, 22 Apr 2016 14:37:49 -0400

Response by MGySgt James Forward made Apr 22 at 2016 3:03 PM

MGySgt James Forward — Fri, 22 Apr 2016 15:03:54 -0400

There is an easy fool proof way to max out on Pull Ups for your next PFT. This works for both Men and Women. First we need to establish how many Pull ups you can do. NO KIPPING allowed! Straight up and straight down-chin goes over the bar with full arm lock out at the bottom. For folks who have never done a pull up you may have to have a little help to get you started:
If you can not do a single pull up, we need to get you started easy:
You will be 5 sets of the following until you can do a pull up.
Step 1) we call these pull assist "Cheaters" You get on the bar and come to a dead hand, a helper grabs your ankles and you use arm and leg power to get you over the bar. Do 3 of these to start. Now we do push ups, try for 10. Get your breath back and do 30 crunches. Get your breath back. Continue this three times a week. After two weeks, get on the bar and see if you can do 3 strict dead hang pull ups. Once you can do 3 we move to progression:
Progression>
- start out with five sets of the following:
1 Dead Hang- rest-10 push ups-rest-30 crutches-rest. Repeat until you have completed 5 sets. If on the fifth set you can do still do 1 strict dead hang pull ups. Congratulations! you now start with 2 strict dead hang pull ups next time you come out. Also increase push ups by 5 to 15 each set and crunches from 30 to 40. Now you see the logic here, you slowly work your way up the ladder, no injuries other than callouses on your hands ( a set of gloves helps in training) .
- If you can do 10 strict dead hang pull ups:
start with 4 Dead Hangs- rest-10 push ups-rest-30 crutches-rest. Repeat until you have completed 5 sets. If on the fifth set you can do still do 4 strict dead hang pull ups. Congratulations! you now start with 5 strict dead hang pull ups next time you come out. also increase push ups by 5 to 15 each set and crunches from 30 to 40.

So when you get up to 6-7 pull ups per set, you are executing 30-35 pull ups in training, you build significant arm and back endurance. This plan will take to 20+ Strict dead hang pull ups for Men in 90 days and Women should make those same gains to hitting 10+. Once you reach your goal what ever level you are at; that is now your three times a week maintenance routine.
I used this with my platoon of Marines 1998-2001 and every one maxed out on pull ups and dead hang times, and crunches. Running 3 miles in 18 minutes is something I only did one time and that was 40 years ago.

Response by Cpl Jamie Snider made Apr 27 at 2016 4:50 AM

Cpl Jamie Snider — Wed, 27 Apr 2016 04:50:38 -0400

http://www.marines.mil/News/NewsDisplay/tabid/3258/Article/673308/zero-to-twenty-plus-marine-develops-program-to-improve-pull-ups.aspx

Zero to Twenty-plus: Marine develops program to improve pull-ups

“I haven’t met someone yet who I haven’t been able to train to do a pull-up.”Major Misty Posey, the plans officer for Manpower Integration, developed apull-up training programto help all Marines

Response by SGT Private RallyPoint Member made Aug 2 at 2016 5:31 PM

SGT Private RallyPoint Member — Tue, 02 Aug 2016 17:31:55 -0400

Negatives, Static (isometric) holds from the top position, partial reps, all with good form.