CFHR Pullup Progression Program
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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
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CFHR PULLUP PROGRESSION PROGRAM
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INITIAL TESTING: USE THIS TO DETERMINE WHERE TO START WITH YOUR PULLUP PROGRESSION. Ensure sufficient rest prior to each test
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Test 1:MovementStandard AchievedStarting Point
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Unassisted Supine Grip (palms toward your face) Static Hang0-5 SecondsAssisted Supine Grip Static Hang + Ring Rows
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6-10 secondsAssisted Supine Grip Static Hang + Ring Rows
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11-15 secondsUnassisted Supine Grip Static Hang + Ring Rows
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16-19 secondsUnassisted Supine Grip Static Hang + Ring Rows
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> or = to 20 secondsGo to Test 2
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Test 2:MovementStandard AchievedStarting Point
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Unassisted Negative Pullups (30 seconds rest between sets in the test)0-5 Second descentAssisted Negative Pullup Development +Ring Rows
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1 set of 5-second negativeUnassisted Negative Pullup Development
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2 sets of 5-second negativesUnassisted Negative Pullup Development
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3 sets of 5-second negativesGo to Test 3
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Test 3:MovementStandard AchievedStarting Point
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Uassisted Pullup0-1Weighted Negative Pullup + Assisted Pullups
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2-4 repsUnassisted pullups + Assisted Pullup Volume
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5+Unassisted Pullup Volume + Kip Development
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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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http://www.youtube.com/watch?v=9MfuOuLa_sk&list=PL9ED3052FCF6C351B&index=16
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Reference this video for a discussion of Prone Grip and body positioning during pullups:
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http://gymnasticswod.com/content/bar-pull-progression
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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
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http://www.youtube.com/watch?feature=player_embedded&v=vAICfo5h97g
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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
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Assisted Supine Grip Static Hang Progressions
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SetsSet DescriptionRestSupplemental Body Rows
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3-55-8 second Assisted Static Hang1-2 minutes between sets3 sets of 6-8 reps, rest 90 seconds between
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66-10 second Assisted Static hang1-2 minutes between sets3-5 sets of 8-10 reps, rest 90 seconds between
Reduce Body Angle
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Unassissted Supine Grip Static Hang Progressions
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SetsSet DescriptionRestSupplemental Ring Rows
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51-5 second static hang1-2 minutes between sets3 sets of 8-10 reps, rest 90 seconds between
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66-10 second Assisted Static hang1-2 minutes between sets4 sets of 8-10 reps, rest 90 seconds between
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Assisted Negative Pullup Progressions (adjust band or partner assistance to meet the workout)
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SetsSet DescriptionRestSupplemental Ring Rows
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43-5 second descent1-2 minutes between sets4 sets of 8-10 reps, rest 90 seconds between
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66-10 second Assisted Static hang90 seconds to 2 minutes b/t sets4 sets of 10-12 reps, rest 90 seconds between
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Unassisted Negative, Weighted Negative and Assisted Pullup Progressions
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SetsSet DescriptionRestSupplemental work
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51-3 second negatives1 minute b/t setsBody Rows 4 sets of 10-12 reps, rest 90 seconds between
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43-5 second negatives1 minute b/t setsBody Rows 5 sets of 10-12 reps, rest 90 seconds between
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55 second negatives45 seconds b/t setsAssisted Band Pullups 3 sets of 5 reps, rest 1 min b/t sets
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41-3 second weighted negative45 seconds b/t setsAssisted Band Pullups 4 sets of 6-8 reps, rest 1 min b/t sets
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43-5 second negative45 seconds b/t setsAssisted Band Pullups 4 sets of 8-10 reps, rest 1 minute b/t sets
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43-5 second negative (increase loading)1 minute restAssisted Band Pullups 4 sets of 5 reps (lowest assistance possible), rest 90 seconds b/t sets
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Unassisted Pullup Volume
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SetsSet DescriptionRestSupplemental work
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41-3 Reps Unassisted Pullups90 seconds - 2 minutes3 sets of 6-8 reps assisted pullups, rest 1 minute b/t sets
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51-3 Reps Unassisted Pullups1 minute - 90 seconds3 sets of 8-10 reps assisted pullups, rest 90 secons b/t sets
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42-5 Reps Unassisted Pullups1 minute - 90 seconds4 sets of 8-10 reops assisted pullups, rest 90 seconds b/t sets
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