CFHR Pullup Progression Program

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1	This program & it's contents are the express written property of Hampton Roads Strength & Conditioning, LLC. Reproduction or distribution without authorization is prohibited by applicable copyright laws. Copyright Hampton Roads Strength & Conditioning, LLC, 2012
2	CFHR PULLUP PROGRESSION PROGRAM
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5	INITIAL TESTING: USE THIS TO DETERMINE WHERE TO START WITH YOUR PULLUP PROGRESSION. Ensure sufficient rest prior to each test
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7	Test 1:	Movement	Standard Achieved	Starting Point
8		Unassisted Supine Grip (palms toward your face) Static Hang	0-5 Seconds	Assisted Supine Grip Static Hang + Ring Rows
9			6-10 seconds	Assisted Supine Grip Static Hang + Ring Rows
10			11-15 seconds	Unassisted Supine Grip Static Hang + Ring Rows
11			16-19 seconds	Unassisted Supine Grip Static Hang + Ring Rows
12			> or = to 20 seconds	Go to Test 2
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14	Test 2:	Movement	Standard Achieved	Starting Point
15		Unassisted Negative Pullups (30 seconds rest between sets in the test)	0-5 Second descent	Assisted Negative Pullup Development +Ring Rows
16			1 set of 5-second negative	Unassisted Negative Pullup Development
17			2 sets of 5-second negatives	Unassisted Negative Pullup Development
18			3 sets of 5-second negatives	Go to Test 3
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20	Test 3:	Movement	Standard Achieved	Starting Point
21		Uassisted Pullup	0-1	Weighted Negative Pullup + Assisted Pullups
22			2-4 reps	Unassisted pullups + Assisted Pullup Volume
23			5+	Unassisted Pullup Volume + Kip Development
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25	REFERENCE THIS VIDEO FOR DEMOS OF THE MOVEMENTS. IF THE WORD "ASSISTED" IS USED IN THE TITLE, IT IMPLIES THE USE OF AN ASSISTANCE BAND OR A PARTNER:
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27	http://www.youtube.com/watch?v=9MfuOuLa_sk&list=PL9ED3052FCF6C351B&index=16
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29	Reference this video for a discussion of Prone Grip and body positioning during pullups:
30	http://gymnasticswod.com/content/bar-pull-progression
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32	Reference this video for a demonstration of the Body Row supplemental exercise. This comes from my AFTERBURNER PULLUP program. AFTERBURNER is a much more in-depth program to get volume and progression in your pullups. You can get the AFTERBURNER program here: www.abtestprep.com. Progressively lower the object heigth as you develop more strength
33	http://www.youtube.com/watch?feature=player_embedded&v=vAICfo5h97g
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35	Follow these progressions until you can proceed to the next Test phase. Each line assumes 1 full week of work, approximately 2-3 times per week
36	Assisted Supine Grip Static Hang Progressions
37	Sets	Set Description	Rest	Supplemental Body Rows
38	3-5	5-8 second Assisted Static Hang	1-2 minutes between sets	3 sets of 6-8 reps, rest 90 seconds between
39	6	6-10 second Assisted Static hang	1-2 minutes between sets	3-5 sets of 8-10 reps, rest 90 seconds between Reduce Body Angle
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41	Unassissted Supine Grip Static Hang Progressions
42	Sets	Set Description	Rest	Supplemental Ring Rows
43	5	1-5 second static hang	1-2 minutes between sets	3 sets of 8-10 reps, rest 90 seconds between
44	6	6-10 second Assisted Static hang	1-2 minutes between sets	4 sets of 8-10 reps, rest 90 seconds between
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46	Assisted Negative Pullup Progressions (adjust band or partner assistance to meet the workout)
47	Sets	Set Description	Rest	Supplemental Ring Rows
48	4	3-5 second descent	1-2 minutes between sets	4 sets of 8-10 reps, rest 90 seconds between
49	6	6-10 second Assisted Static hang	90 seconds to 2 minutes b/t sets	4 sets of 10-12 reps, rest 90 seconds between
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51	Unassisted Negative, Weighted Negative and Assisted Pullup Progressions
52	Sets	Set Description	Rest	Supplemental work
53	5	1-3 second negatives	1 minute b/t sets	Body Rows 4 sets of 10-12 reps, rest 90 seconds between
54	4	3-5 second negatives	1 minute b/t sets	Body Rows 5 sets of 10-12 reps, rest 90 seconds between
55	5	5 second negatives	45 seconds b/t sets	Assisted Band Pullups 3 sets of 5 reps, rest 1 min b/t sets
56	4	1-3 second weighted negative	45 seconds b/t sets	Assisted Band Pullups 4 sets of 6-8 reps, rest 1 min b/t sets
57	4	3-5 second negative	45 seconds b/t sets	Assisted Band Pullups 4 sets of 8-10 reps, rest 1 minute b/t sets
58	4	3-5 second negative (increase loading)	1 minute rest	Assisted Band Pullups 4 sets of 5 reps (lowest assistance possible), rest 90 seconds b/t sets
59	Unassisted Pullup Volume
60	Sets	Set Description	Rest	Supplemental work
61	4	1-3 Reps Unassisted Pullups	90 seconds - 2 minutes	3 sets of 6-8 reps assisted pullups, rest 1 minute b/t sets
62	5	1-3 Reps Unassisted Pullups	1 minute - 90 seconds	3 sets of 8-10 reps assisted pullups, rest 90 secons b/t sets
63	4	2-5 Reps Unassisted Pullups	1 minute - 90 seconds	4 sets of 8-10 reops assisted pullups, rest 90 seconds b/t sets
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