How to Pullup #20 – Example 1

A simple strength-based program to get you started as a beginner.

A Low repetition, higher intensity, plan that anyone can do.

Joint Mobility and Muscle Mobility

All-body joint mobility focusing more on upper body.

Also, using the foam-roller and lacrosse ball, start to warm the muscles up on the arms, chest, back, and hips.

General Warmup

Simple one to plan, but harder to do... Let's try and spend 10 minutes moving around on all fours (hands and feet).

• Don't stand up.
• Don't use your knees or any other joints on the ground.
• Try not to stop moving.
• Keep your weight on your hands as much as your feet.

Yes, it'll suck if you haven't done this before, but you'll be warm!

Specific Warmup

Using both the Green and Blue bands together.

Do 2 sets of 2 reps. Maximum 1-minute rest between each set.

Strength Session

Obviously, this should all be adjusted to the actual 5RM of yourself or your student.

3 sets of 5 reps with green band only. As much rest as needed between each set to be fresh.

Assistance work

Spend 20 minutes doing some movement work afterward. This could be some balance work, movement skills, climbing, running, swinging, etc...

Cooldown and Stretching

Now we're finished with the training, let's do some stretching. Focusing on the muscle-groups of the session. Make sure you cover:

• Latissimus (Lats)
• Trapezius (Traps)
• Biceps
• Shoulder
• Chest
• Abs
• Hips
  We'll go more into detail with the cooldown and these muscles in episode 27 - basic biomechanics and the episodes 33 and 34 for recovery work.