WOD: Pull-Up Training

Now that I can finally do a push-up – a real one on my feet – it’s time to work on another goal of mine – the pull-up. Currently, I am still using a resistance band to help me practice them but I’d like to be able to do a proper pull-up without assistance.

The following program was suggested to me to help me achieve this goal.

Pull-up Progression

1. Australian pull-ups (isometric keep hold when you’re maxed out)
2. Jumping pull-ups
3. Negative jumping pull-ups (slow on the way down)
4. Resistance band pull-ups

For all movements, aim to complete 3 rounds of 5 reps each.

• Round 1 – Normal grip
• Round 2 – Wide grip (hands as far as possible from each other)
• Round 3 – close grip (hands close to each other)

Next, repeat the exercises backward from number 4 to 1. This time pull up slowly and release slowly until your arms are fully stretched. This move is to help increase strength. For this series, complete 1 round for each exercise with 1 normal grip, 1 wide grip, 1 close grip for each round.

Progress

I’ve only done this once and it’s quite pathetic. I can’t even complete the negative jumping pull-ups without a resistance band (but I use a lighter one). Without the band, it looks no different from a jumping pull-up because I have zero control coming back down. Well, it’s only day one so let’s see how this goes after a couple of weeks.