Strict Pull-up Program: Beginner
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This program is designed for newer athletes who cannot perform a strict pull-up or for athletes who can only perform a few (3-5) good reps before their mechanics fail. Scaling is always
encouraged and the difficulty of the program can easily be modified by the athlete or coach. This template is designed to be printed so you can keep track of your progress by writing notes, reps,
measurements, times, weights, etc.. Good luck!
Week 1 Week 2
Day Movement Rep Scheme Remarks Athlete Notes Day Movement Rep Scheme Remarks Athlete Notes
Try to improve your biggest sets from last
If your max set is 3 or fewer quality reps,
Perform this in as few sets as possible with
1 max set use a band that allows you to do at least
Monday assistance that allows you to do sets of 5-6
Pull-ups Rest as needed, then 8 reps. For the 20 reps, perform in as few Monday Pull-ups 30 reps
(Test Day) 20 reps sets as possible. Scale to inverted rows if
reps. Scale to ring rows if required. Try to do
this in larger sets than last week. Mix up your
required.
grip.
If you can perform these hanging from a
Scap Squeezes 4x10 pull-up bar, do it. Otherwise do them from Scap squeezes 4x10 See previous notes.
a horizontal position.
Jump your chin over the bar and lower
yourself slowly (about 5 seconds) until your
Laying flat on your back or from a semi-
Prone-to-standing rope arms are fully extended. That's one rep. If you
Wednesday 3x4 ascents inclined position, climb hand-over-hand Wednesday Negatives 4x5
cannot control yourself from a pull-up bar, use
climbs until standing.
a light band or scale further to inverted row
negatives.
:10 front, :10 right, :10 left without rest.
:15 front, :15 right, :15 left without rest. Rest
3-way planks 5x30 seconds Rest 1-2 minutes between sets. Use an 3-way planks 5x45 seconds
1-2 minutes between sets.
incline if necessary.
Ideally these are done as horizontal to
the ground as possible. Scale by
Friday Inverted Rows 3 max sets
increasing the incline. Scale such that Friday Inverted Rows 4 max sets Beat your score from last week.
you can do at least 10 reps per set.
Scap squeezes 4x10 See notes above. Scap squeezes 4x10 See previous notes.
Week 3 Week 4
Day Movement Rep Scheme Remarks Athlete Notes Day Movement Rep Scheme Remarks Athlete Notes
Perform as many unassisted strict pull
Same format as last week. The goal should
ups as possible. Once you fail,
be to increase the number of unassisted pull-
immediately jump into a band or an
Monday Pull-ups 4 max rep sets
assisted variation and continue the max
Monday Pull-ups 4 max rep sets ups, increase the number or assisted reps
after failure, or use less assistance than last
set. Make notes of the reps and
time if you used it.
assistance used.
Scap squeezes 4x12 See notes above. Scap squeezes 4x12 See previous notes.
Jump your chin over the bar and hold yourself
above for as long as possible. Scale such
Laying flat on your back or from a semi-
Prone-to-standing rope that you can hold each time for at least 20
Wednesday 3x6 ascents inclined position, climb hand-over-hand Wednesday Flexed arm hang 3 max duration sets
climbs seconds. This can be done with light
until standing.
assistance or from an inverted row position
as long as it is challenging.
One "rep" is one back-and-forth rock. One "rep" is one back-and-forth rock. Scale
Hollow Rocks 3x20 seconds Scale to hollow rock holds if required. Hollow Rocks 3x30 seconds to hollow rock holds if required. Rest as
Rest as needed. needed.
Ideally these are done as horizontal to
the ground as possible. Scale by
Friday Inverted Rows 4 max sets
increasing the incline. Scale such that
Pull-ups 1 max set Beat your original test week number.
you can do at least 8-10 reps per set. Friday (Re-
If you can perform these hanging from a test Day) If you can perform these hanging from a pull-
Scap squeezes 4x12 pull-up bar, do it. Otherwise do these Scap squeezes 4x12 up bar, do it. Otherwise do these from a
from a horizontal row position. horizontal row position. They should be
unbroken but perfect.
Hip extensions 3x12 Hip extensions 3x15
Comments
Throughout this 4-week period it is important to mobilize the upper back, traps, lats, and scapulae in order to prevent tightness and possible injury. Use lacrosse balls, foam rollers, or a coach to help mobilize and stretch these areas.
Remember the following rules for these exercises:
1. Scapulae remain engaged. Whether kipping or performing pulling movements strict, failure to engage the scaps can result in instability and unnecessary pulling on the shoulder joint, potentially causing injury. Protect your shoulders -
engage your scaps.
2. All pulling movements begin with the arms fully extended, with the exception of negatives where the repetition ends with the arms fully extended.
3. Maintain a sound hollow-rock position throughout these movements regardless of the scaling option you are using.
