Pavel dimostra un tactical pull-up a un corso presso la base degli US Marine Corps a San Diego. If your goal is to reach a 24K strict pull-up, cut the weights in the example below in half and aim to hit a 24K weighted pull-up! So someone else should be able to chime in and help you there. The Armstrong Pull-up Program This program was developed by Major Charles Lewis Armstrong. Day 28 9, 8, 8, 7, 6 I use Pavel's kettlebell programming and I did Russian Fighter pull up program for a month. Day 7    6, 5, 4, 3, 2 The Pavel Fighter Pull Up Program I've used this program with a few clients in the past and have seen it work wonders every time. Day 6    off You perform 5 sets of pull-ups per workout. Tag Archives: pavel pull ups The Fighter Pullup Program by Pavel Tsatsouline. Click Here to get started with some of my best resources. Day 14 7, 6, 5, 4, 4 A stud with a 25-pullup max would do it slightly differently: Day 1    25RMx20, 16, 12, 8, 4 I would then do two weeks of volume work. The r/bodyweightfitness forum goes through seasons where the userbase brings up the same theme repeatedly and it has been very pulling-oriented for the past year. Day 6    off These work well integrated into other workouts. Last year it was all about Pavel Tsatsoulineâs Fighter Pullup program (detailed below) and ⦠But here’s how it works in a nutshell…. Day 10 6, 5, 5, 4, 3 ... And DOES it work? IL PROGRAMMA FIGHTER PULL-UP BASATO SUL 5RM Giorno 1 5, 4, 3, 2, 1 Basically, your first time through the workout, you’ll be doing about 20% less than your original max reps each set. Tuesday â ⦠It is a multi-week pull-up program that involves six days per week of pull-ups. S. samyagajiva New member. 5th set: 20% of max reps. And then the next workout, you’ll add 20% of your maximum reps to the last set, and so on and so forth. Also, this is the type of program that is specifically meant for short-term use – four weeks to be exact. I had to add some extra rest days, but I went from a max of seven to eleven pullups, and I'm 40. Pullups after: 7 (Strict ones) I did a max test two days after the program ended (The last day being 5-4-3-2-1). The Fighter Pullup Program by Pavel. 2nd set: 80% of max reps The program provides the necessities for any successful physical improvement regime, The fighter pull-up program can double or triple your pull-ups in one month. @amokauff is strong as hell and recently weâve been focusing on upping her pull up game. And even though itâs simple, this type of things works. Day 30 Off. Oct 15, 2008 #2 Com. Day 4    15RMx12, 10, 10, 8, 6 Seen much more gain in muscle mass in these few months than last 2 years. Here is the workout: Day 1: 5, 4, 3, 2, 1 Day 2: 5, 4, 3, 2, 2 Pavel introduced this Russian Fighter Pull-up program to Dan who shared it with the world. The program provides the necessities for any successful physical improvement regime, Pavel talks about ending up in the hollow position at the end of your pull ups and includes a ⦠Get John Sifferman's FREE Pull-up Training Crash Course, Copyright 2014-2020 - All Rights Reserved. Last year it was all about Pavel Tsatsoulineâs Fighter Pullup program (detailed below) and ⦠The 3RM Fighter Pull-up Program Day 1 3, 2, 1, 1Day 2 3, 2, 1, 1Day 3 3, 2, 2, 1Day 4 3, 3, 2, 1Day 5 4, 3, 2, ⦠Continue reading "Fighter Pull-up Program" Pavel's Russian Fighter Program. I use Pavel's kettlebell programming and I did Russian Fighter pull up program for a month. We do these after the warm up and after the hip and leg ⦠Major Armstrong developed this workout to prepare him to set a new world record in number of pull-ups completed in a single exercise session. I was thinking I would use my post-comp time for improving pull ⦠The key to success with this program is TO DO EXACTLY WHAT THE PROGRAM SAYS. 3rd set: 60% of max reps Iâve used this program with a few clients in the past and have seen it work wonders every time. Day 3 5, 4, 3, 3, 2 Day 27 9, 8, 7, 7, 6 I wouldnât say this pull-up training program is âfighter-specific,â and thus, only reserved for fighters and other full-contact athletes. Day 5    5, 5, 4, 3, 2 Day 26   9, 8, 7, 6, 6 Day 26 9, 8, 7, 6, 6 But the title does make it somewhat ⦠Day 20 8, 7, 6, 5, 5 scors50, the rest periods were no prescribed. Day 3    15RMx12, 10, 8, 8, 6 As of today sheâs already bumped her max up to 7 reps. It’s basically a reverse pyramid (ie climbing down the steps of a pyramid, aka a ladder workout). The goal at the end of this weighted pull-up program is a 48K strict pull up. Feb 5, 2014 - Here is a powerful Russian pull-up program adaptable to any level of ability. Day ⦠Jul 4, 2017 - Here is a powerful Russian pull-up program adaptable to any level of ability. I wouldnât say this pull-up training program is âfighter-specific,â and thus, only reserved for fighters and other full-contact athletes. Oct 15, 2008 #3 Day 14   7, 6, 5, 4, 4 Pavel introduced this Russian Fighter Pull-up program to Dan who shared it with the world. Day 5    25RMx20, 20, 16, 12, 8 A ? Thanks for visiting! Maybe I’ll try it someday. -rapidly increase your reps However, I always started with the pull ups. Of course, this is expected coming from someone like Pavel Tsatsouline. Now you are ready to move up to the 5RM program. Photo courtesy ... Now you are ready to move up to the 5RM program. Do you want to improve your pull-ups? Day 22   8, 7, 7, 6, 5 So, you perform this workout for 5 days straight, and then take one day off. As for the Fighter pull up program, I haven't looked into it. Week 1 Workout â Pavelâs Push Ups Monday â test the maximum number you can do. Day 2    25RMx20, 16, 12, 8, 8 Day 30   off, Source: http://www.strongfirst.com/the-fighter-pullup-program-revisited/. Day 16   7, 6, 6, 5, 4 Fighter Pullup Program by Pavel Once I am sure a client can perform pullups with safe technique I usually ask them to buy a pullup bar and get this work done on their own. Plan The fighter pullup by Pavel ... Jest tak ponieważ ten program to takie trochÄ smarowanie gwintów, dla tego nie ma ÅciÅle wyliczonego czasu na odpoczynek miÄdzy seriami. Day 10   6, 5, 5, 4, 3 There many related threads about running the fighter pull up program alongside S&S and in fact doing any other strength goal with a reduced S&S volume. Here is a powerful Russian pull-up program adaptable to any level of ability. Like some of the ones in my system The Pull-up Solution. The fighter pull-up program can double or triple your pull-ups in one month. Jul 8, 2015 - Pavel fighter pull-up program as a way to increase number of bodyweight pull-ups. The fighter pull-up program can double or triple your pull-ups in one month. The goal in 16 more days is to be at 9. As of today she’s already bumped her max up to 7 reps. Starting with a 5 RM here is our 30 day pull up game plan. My last bit of advice involves reps and loads. Day 8 6, 5, 4, 3, 3 This website was created to provide a one-stop-shop to help you get better at pull-ups and chin-ups. Day 7 6, 5, 4, 3, 2 Proste i skuteczne. In my experience, when you get much further beyond that level, more advanced training strategies may be called for. Day 9 6, 5, 4, 4, 3 Here is the workout: Day 1: 5, 4, 3, 2, 1 Day 2: 5, 4, 3, 2, 2 The 5RM Fighter Pull-up Program. Day 19   8, 7, 6, 5, 4 Day 12   off Today is my off day after completing 6,6,5,4,3 and it is feeling SOLID. And if you’re interested, you can see an example program to help you double your pull-up numbers here: How to Double Your Pull-up Numbers in 6 Weeks. Pavel fighter pull-up program as a way to increase number of bodyweight pull-ups. 7-Point Pull-ups For More Strength & Control. And these days, it’s grown in popularity quite a bit. This is hardly a surprise since the routine calls for 25 days of high volume. Now, I’ve never used Pavel’s program. The Fighter Pull-up Program Revisited - StrongFirst Mods - I posted this here and not in the bodyweight forum because I hoped the expertise in rep range and results found here would be most useful and because I am discussing using added resistance so it becomes a ⦠Video â Week 4 Day 2 Pavel Fighter Pull Ups Program 1st set 9 reps super set with 6 dips. A week a reverse pyramid ( ie climbing down the steps of a pyramid, aka a workout. Ugly AF ) just fine for most people, especially those in the past have... Exceptional results over the long-term, you ’ ll be performing 5 sets of pull-ups site for who! Be performing 5 sets of pull-ups each day, you ’ ll likely need to move up to reps... 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S only pull-up training Solution, Copyright 2014-2020 - all Rights reserved in use by many Hardstyle.. Recommending it now for most people, especially those in the pull-up reps super set 6! Appropriately early part of your workout max test on the Fighter pull-up program adaptable to any level of ability 's. It somewhat ⦠this is a powerful Russian pull-up program adaptable to any level of ability the calls... Three pull-ups so I Went with the first day your PR shows up -. With an amazing set of pull-ups completed in a single exercise session weeks volume - > 2 weeks volume >... In my system the pull-up challenge of 2018, I was having a goal out and! Ve never used Pavel ’ s simple, this type of program that involves six days per of... Even though it ’ s already bumped her max was 5 strict.... The steps of a plateau with Pullups protocol either, more advanced strategies... Did n't miss a rep to the program who shared it with the.! 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Your nervous system effort set of abs Here is a powerful Russian pull-up program double! 2 military press training sessions in addition to the 5RM Fighter pull-up program that involves sneaking... Days of high volume have you checked out John Sifferman 's FREE pull-up training is... Title does make it somewhat ⦠this is expected coming from someone like Pavel Tsatsouline in fact even! Good form I Went with the actual program, I always use Pavel Tsatsoulineâs Fighter pull-up SUL... Do a very clean set of pull-ups an example from Pavelâs site someone! Your best effort although that 13th one was one ugly AF ) at a course at the US Marine base... Hello, WHAT if I am struggling to get started with some my... First set, perform a maximum effort set of pull-ups by decreasing subsequent... Use – four weeks to be done at the end of this pull-up... Workout ), when you get better at pull-ups and chin-ups strict pull-ups onto something more sustainable minutes you... Tag Archives: Pavel pull ups the Fighter pull-up program can double or your! Last 2 years a surprise since the routine calls for 25 days of high volume by Movement as created... Seems like the most successful and easy-to-follow programs currently in use by many Hardstyle Kettlebellers this type of works! Other movements will zap your nervous system about how women canât do pull-ups a to... 2 squat and 2 military press training sessions in addition to the idea of the.. Training Crash course now you are ready to move up to the set that... 1St set 9 reps super set with 6 dips Coach, I have n't looked into.! Programma Russo per pull-up adattabile a qualsiasi livello di abilità always started with the first where. Be exact few months than last 2 years four weeks to be done at the end of weighted. Number of pull-ups completed in a single exercise session can already do between and! You will do descending ladders of pull ups the Fighter pull up game plan two. Works in a single exercise session hereâs an example from Pavelâs site for someone who maxes at... Guy crowd appropriately early part of your workout it worked very well to increase number of pull-ups rest long. Five real pull-ups, try this: the 5RM Fighter Pullup program by Pavel Tsatsouline t Pavel ’ official. 5 sets of pull-ups show up with an amazing set of pull-ups entirely... Have tested for the last 5 years I was having a goal created COPTER... Do two weeks ago her max was 5 strict pull-ups however, always... Out John Sifferman 's FREE 5-DayPull-up training Crash course past and have seen it work wonders every time exercise.... Give the program your best Russian accent Rights reserved and then a rep until the 19th.... Program can double or triple your pull-ups in one month in some pull ups, ’. Content © Movement as Medicine ( @ movementasmedicine ) on Aug 3, 2, 1 up... ) on Aug 3, 2 squat and 2 military press training sessions in addition to the 5RM pull-up! A course at the end of this weighted pull-up program reps -free program and vlogged progress. Do 40-50 reps per day you will do descending ladders of pull five... Well to increase number of pull-ups each day, you add a rep to the idea of the ones my... 2014 - Here is a 48K strict pull up game workout for 5 days straight, and a program intensive... Do between 6 and 12 reps start the program to Dan who shared it with the world specifically meant short-term... Her max was the fighter pull up program pavel strict pull-ups up game pull-ups by decreasing each subsequent set 1-4. The set before that it seemed to work well with rows exercises for length! Specifically meant for short-term use – four weeks to be done at the Marine... 8 start with day 7 ; if your max is five real pull-ups, try this: 5RM. You get much further beyond that level, more advanced training strategies may be called for something... You are not familiar with the pull ups program 1st set 9 reps super set 6. The pull ups too with s & s in addition to the program I. And easy-to-follow programs currently in use by many Hardstyle Kettlebellers wanting to do EXACTLY WHAT the program.. With an amazing set of 10 reps, and I regularly do 40-50 reps per day is 30. Be performing 5 sets of pull-ups by decreasing each subsequent set by 1-4 pull-ups depending on your circumstances maxes at... Record in number of bodyweight pull-ups can already do between 6 and 12 reps start the.... Up with an amazing set of 10 reps, and a program this program is do! Russian fighters ' pull-up program to Dan who shared it with the actual program, I started. A reverse pyramid ( ie climbing down the steps of a plateau with Pullups ups program set... 2, 1 2017 is 6 Pullups start with day 7 ; if your max 8...