How to Get Pull-Ups Quickly
This program is for athletes who do not quite have pullups or maybe only have a few. The goal is to build pure pulling power and strength. The emphasis will be on pure pulling strength.
You should attempt to do a full, kipping chest-to-bar pullup any time you feel you are ready throughout the program. Most workouts can be done in 5-15 minutes assuming that you are already warmed up. Make sure you balance out all the pulling with a few sets of a pressing exercise at least 2x/week. 3 sets of 10 of pushups or dips works perfectly.
ME = Max Effort
Give yourself at least two days between these workouts
Workout 1:
Pronated ring Rows 3 x ME Rest 90 sec. (goal 10-12 reps)
4 x 3 Eccentric Pullup 3-ct. lower *Use a box to jump and hold above the bar, hold, then lower for 3 seconds. Repeat by jumping above the bar. You DO NOT have to start with a pullup.
Workout 2:
5 x 5 Australian Pullups. Angle your body so that you cannot do more than 5.
Workout 3:
4 x 3 Pull to Stand
Workout 4:
5 x 3 Ring Rows. Angle your body so that you cannot do more than 3 rows.
1 Arm Rows 4 x 10 each arm. Heavy as possible.
Workout 5:
Australian Pullups 3 x ME Rest 90 sec. (goal 10-12 reps)
4 x 3 Eccentric Pullup 3-ct. lower
Workout 6:
5.5.3.1.1.1.1.1. Pronated ring Rows
Scale your body angle so that you cannot do more than the rx reps. Put feet on box with a weight on your stomach if necessary.
Workout 7:
6 x 3 Pull to Stand
Workout 8 :
5 x 5 Australian Pullups.
Scale your body angle so that you cannot do more than the rx reps. Put feet on box with a weight on your stomach if necessary.
Workout 9:
1 Arm Rows 4 x 8 each arm. Heavy as possible.
Workout 10:
5.5.3.1.1.1.1.1. Ring Rows
Scale your body angle so that you cannot do more than the rx reps. Put feet on box with a weight on your stomach if necessary.
Workout 11:
7 x 3 Pull to Stand
Workout 12
5.5.3.1.1.1.1.1. Australian Pullups
Scale your body angle so that you cannot do more than the rx reps. Put feet on box with a weight on your stomach.
Workout 13:
5 x 3 Eccentric Pullup 3-ct. lower
1 Arm Rows 4 x 6 each arm. Heavy as possible.
Workout 14:
5 x 3 Pronated ring Rows
Focus on exploding out of the bottom.