This program is designed for those who have not gotten their first pull-up yet - each section is broke down into a phase you might be in. Not sure exactly where you should be at? Start from the beginning!
Complete each workout 2-3x per week, suggestions:
Open Gym
Replacement of Assistance of Training Camp
Stay 10-15m after class to practice (Please confirm with Joey)
Home Gym
The workout should only take 10-15m depending on the Level.
Level A
Planks
3x15-45s Hold
Hollow Rocks
3x10-20 (Can't rock yet? Just hold the position)
Ring Rows
3x10-15 (Keep your legs as straight as you can manage)
→ When am I ready for the next Level: When you can complete all 3 rounds at the hardest difficulty with near perfect form.
3x45s Plank
3x20 Hollow Rocks
3x15 Straight Leg Rows
Level B
Hollow Rocks
3x10-20
Knee Pullups
3x5-10
Ring Rows
3x10-15 (Keep your legs as straight as you can manage)
→ When am I ready for the next Level: When you can complete all 3 rounds at the hardest difficulty with near perfect form.
3x20 Hollow Rocks
3x10 Knee Pullups
3x15 Straight Leg Rows
Level C
Hollow Rocks
3x10-20
Knee Pullups with feet off on the lower
3x5-10
Ring Rows
3x10-15 (Legs should be straight by this point)
→ When am I ready for the next Level: When you can complete all 3 rounds at the hardest difficulty with near perfect form.
3x20 Hollow Rocks
3x10 Knee Pullups with feet off on the lower
3x15 Straight Leg Rows
Level D
Hollow Rocks
3x10-20
Knee Pullups with feet off on the lower
3x8-12
Band Pull-Up
3x5-8 (Use a weak band - this should be difficult - black or purple)
Hollow Bar Holds
3x10-20s
→ When am I ready for the next Level: When you can complete all 3 rounds at the hardest difficulty with near perfect form.
3x20 Hollow Rocks
3x12 Knee Pullups with feet off on the lower
3x8 Pullups with a black band.
3x20s Hollow Bar Holds
Level E
Knee Pullups with feet off on the lower
3x8-12
Band Pull-Up
3x3-5 (Use a VERY weak band - this should be extremely difficult - red or small blue)
Eccentric Pullups
3x3-5 (3-5s Lower)
Hollow Bar Holds
3x10-20s
→ When am I ready for the next Level: When you can complete a pull-up! That simple 🙂
By this point - you should be able to complete your first pull-up without assistance, perhaps sooner! Then Level E! Once you have reached this point, you should look into our Program for completing More Pullups (COMING SOON).
A Few Things to think about
→ Keep your head neutral during all movements.
→ When doing any pullup variation, bring your chin above the bar, do NOT reach with it with your chin.
→ Pull your elbows to your pockets and the bar to your collar bone.
Joey's Brain
→ Pullups have a direct correlation with your sprint speed (More pullups = faster sprinting)
→ When done correctly, pullups will crush your core.
→ Want to build some big arms? Pullups are one of the ways to them.
→ Rotate your grip between over hand, overhand no thumbs and palms facing to work different weaknesses. Each works your body slightly different!