The program provides the necessities for any successful physical improvement regime, So, you perform this workout for 5 days straight, and then take one day off. Day 16 7, 6, 6, 5, 4 I'd say it helped. The fighter pull-up program can double or triple your pull-ups in one month. Day 29 9, 9, 8, 7, 6 Jul 8, 2015 - Pavel fighter pull-up program as a way to increase number of bodyweight pull-ups. Day 15    7, 6, 5, 5, 4 The fighter pull-up program can double or triple your pull-ups in one month. If your max is five strict pull-ups, do this: So, my guess is that it’d work just fine for most people, especially those in the 5-15 repetition max range. by baldy » Mon Dec 10, 2012 2:57 pm . It’s a very basic linear progression model. How to Double Your Pull-up Numbers in 6 Weeks, The Pull-up Training Program That Started It All, 6 Tips To Get Your First Pull-up (or Your First 1-Arm Pull-up), Gymnastic Rings VS Other Fitness Suspension Trainers (Review), 6 Week GTG Program to Increase Pull-ups Fast, What To Do When You Can’t Hold A Flexed-Arm Hang, Pull-ups & Chin-ups for Max Biceps Development. 2017. Welcome! Before the program started I could probably only do a set of 8 pull-ups max (should have tested for the exact number). My last bit of advice involves reps and loads. 4. Here’s an example from Pavel’s site for someone who maxes out at 5 pull-ups: The 5RM Fighter Pullup Program. The fighter pull-up program can double or triple your pull-ups in one month. And it might not necessarily be his go-to pull-up training protocol either. Day 10    6, 5, 5, 4, 3 But I have used an almost identical model to this protocol with other programs, and it works just as well as any other linear progression model. The fighter pull-up program can double or triple your pull-ups in one month. It's a multi-week program that involves "sneaking up" on reps in the pull-up. And these days, it’s grown in popularity quite a bit. 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 28 9, 8, 8, 7, 6 @amokauff is strong as hell and recently we've been focusing on upping her pull up game. 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. BOOM. -nail your first proper deadhang pull-up Pavel's Russian Fighter Program. Another important thing is to give the program your best effort. Day 3     15RMx12, 10, 8, 8, 6 This is a review of the Fighter Pullup Program by Pavel Tsatsouline. Day 20 8, 7, 6, 5, 5 The Pavel Fighter Pull Up Program. The Fighter Pullup Program by Pavel. Nothing works forever, and a program this intensive will likely only work for 3-6 weeks depending on your circumstances. I am 40, 6`3, 230 fairly lean and lift on a solid three day a week program but have never practiced chins and am weak with bodyweight movements. Day 3     5, 4, 3, 3, 2 @amokauff is strong as hell and recently we've been focusing on upping her pull up game. I wouldn’t say this pull-up training program is “fighter-specific,” and thus, only reserved for fighters and other full-contact athletes. Aesthetically, my lats and biceps are noticeably larger. @amokauff is strong as hell and recently we’ve been focusing on upping her pull up game. A ? So, for example…, 1st set: 100% effort (maximum reps) Day 20    8, 7, 6, 5, 5 Day 24 Off Day 13    7, 6, 5, 4, 3 My last bit of advice involves reps and loads. So, if you want exceptional results over the long-term, you’ll likely need to move onto something more sustainable. Day 8     6, 5, 4, 3, 3 Do you want to improve your pull-ups? In this program, you will do descending ladders of pull ups five days a week. Day 3     25RMx20, 16, 12, 12, 8 You perform 5 sets of pull-ups per workout. Feb 5, 2014 - Here is a powerful Russian pull-up program adaptable to any level of ability. I’ve mentioned it a few times on Instagram and Twitter and in the post where I talked about why I follow a training program, but I haven’t gone into a ton of detail. I … Day 7 6, 5, 4, 3, 2 Note: This isn’t Pavel’s only pull-up training solution. Day 3 5, 4, 3, 3, 2 Day 29    9, 9, 8, 7, 6 Day 1 5, 4, 3, 2, 1 The fighter pull-up program can double or triple your pull-ups in one month. Day 4     15RMx12, 10, 10, 8, 6 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" The fighter pull-up program can double or triple your pull-ups in one month. Ruch, ruch, ruch i masa zabawy. Day 14    7, 6, 5, 4, 4 The 5RM Fighter Pull-up Program. Pavel fighter pull-up program as a way to increase number of bodyweight pull-ups. Day 13 7, 6, 5, 4, 3 Proste i skuteczne. The Armstrong Pull-up Program This program was developed by Major Charles Lewis Armstrong. Day 16    7, 6, 6, 5, 4 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" Jul 8, 2015 - Pavel fighter pull-up program as a way to increase number of bodyweight pull-ups. 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! Day 19    8, 7, 6, 5, 4 Last edited: Aug 10, 2015. Really, REALLY make sure you are keeping your shoulders in their sockets and pulled down, you will be glad you did in the long run. Started this program because it was recommended to me by a respected Facebook group and Pavel Tsatsouline himself guarantees its effectiveness. I found it worked very well to increase my volume. Two months ago I did the Fighter Pullup Program for 30 days, 5 days a week. Tag Archives: pavel pull ups The Fighter Pullup Program by Pavel Tsatsouline. Pavel Tsatsouline introduced me to the idea of the Russian fighters' pull-up program. The program provides the necessities for any successful physical improvement regime, If your max is five real pull-ups, try this: The 5RM Russian Pull-up Program. The goal in 16 more days is to be at 9. Day 18    off So, as you see, the more pull-ups you can do, the more you’ll decrease the repetition numbers each set (out of necessity). And here are some examples for someone with a 15 and 25 rep max, respectively: For a fighter capable of 15 pullups the routine would look like this: Day 1     15RMx12, 10, 8, 6, 4 -rapidly increase your reps Rest 90 seconds between each set. And even though it’s simple, this type of things works. Day 28    9, 8, 8, 7, 6 If you are not familiar with the actual program, it looks a little something like this: The 5RM Fighter Pull-up Program Photo courtesy ... Now you are ready to move up to the 5RM program. Day 27    9, 8, 7, 7, 6 Day 19 8, 7, 6, 5, 4 This website was created to provide a one-stop-shop to help you get better at pull-ups and chin-ups. Keep them consistent. Day 14 7, 6, 5, 4, 4 Fighter Pull Up Program. Day 4 5, 4, 4, 3, 2 This program works…really well! @amokauff is strong as hell and recently we’ve been focusing on upping her pull up game. Thanks for visiting! Regardless, I wanted to share it with you and give you my two cents on what seems like a decent, albeit basic short-term pull-up training 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 … Last year it was all about Pavel Tsatsouline’s Fighter Pullup program (detailed below) and … In my experience, when you get much further beyond that level, more advanced training strategies may be called for. Learn all about the Armstrong Pull-up Program and whether it's right for you in this detailed review The Armstrong Pullup Program was developed by Major Charles Lewis Armstrong (USMC) to help him prepare to set a new world record in pull-ups performance. Feels like I have hit a bit of a plateau with pullups. Day 25 9, 8, 7, 6, 5 2017. [30-DAY PROGRAM] “Fighter Pull-up Program,” a plan by an unknown Russian Pavel wrote about a decade ago. Day 24    off Here’s a video from yesterday with the results. Day 1 5, 4, 3, 2, 1. Sep 26, 2017 - Here is a powerful Russian pull-up program adaptable to any level of ability. If there is a “secret” to pull ups, it is to show up with an amazing set of abs. So someone else should be able to chime in and help you there. I’ve used this program with a few clients in the past and have seen it work wonders every time. Day 22    8, 7, 7, 6, 5 Next, perform 4 more sets of pull-ups by decreasing each subsequent set by 1-4 pull-ups depending on your conditioning level. Pavel fighter pull-up program as a way to increase number of bodyweight pull-ups. Day 26    9, 8, 7, 6, 6 But all in all, this is another good pullup workout program that will likely work just fine for a lot of people. When you pick your starting repetition max, pick a number where you can do perfect reps. All the way up, all the way down NO KIPPING! I can now do a very clean set of 10 reps, and I regularly do 40-50 reps per day. Day 9 6, 5, 4, 4, 3 If you are not familiar with the actual program, it looks a little something like this: The 5RM Fighter Pull-up Program. The COVID in 2020 give me much more free time to do 2 pull up sets, 2 push up sets per week(not every week but most of the weeks). The Pavel Fighter Pull Up Program. -and much more! Day 4     5, 4, 4, 3, 2 The Fighter pull-up program brought me up to 13 (although that 13th one was one ugly AF). I was thinking I would use my post-comp time for improving pull … Pavel demonstrates a tactical pull-up at a course at the US Marine Corps base in San Diego. It’s basically a reverse pyramid (ie climbing down the steps of a pyramid, aka a ladder workout). Plan your whole strength program around simple strength. 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. I would then do two weeks of volume work. You see, Pavel also popularized a training method called Greasing the Groove awhile back, which happens to be a super-effective pull-up training protocol. C. Chris Hansen New member. These work well integrated into other workouts. Get John Sifferman's FREE Pull-up Training Crash Course, Copyright 2014-2020 - All Rights Reserved. S. samyagajiva New member. about Pavel's kbpaul, I am currently on the Fighter Pullups Program as of now as well. I didn't miss a rep until the 19th workout. Day 2 5, 4, 3, 2, 2. The fighter pull up program was also popularized by Pavel. If you can already do between 6 and 12 reps start the program with the first day your PR shows up. The program is taken from Pavel Tsatsouline . Enter the Kettlebell! It's a multi-week program that involves "sneaking up" on reps. Six days per week you'll perform 5 sets of pull-ups using a very specific rep scheme. You can take a look at the full explanation on Pavel’s official website here. Here is the workout: Day 1: 5, 4, 3, 2, 1 Day 2: 5, 4, 3, 2, 2 IL PROGRAMMA FIGHTER PULL-UP BASATO SUL 5RM Giorno 1 5, 4, 3, 2, 1 Week 1 Workout – Pavel’s Push Ups Monday – test the maximum number you can do. Day 8 6, 5, 4, 3, 3 How A Young Lady Went From Zero to 10 Pull-ups…Then 30,000! Here is the workout: Day 1: 5, 4, 3, 2, 1 Day 2: 5, 4, 3, 2, 2 ... And DOES it work? Day 12 Off Mar 18, 2020 - Here is a powerful Russian pull-up program adaptable to any level of ability. You perform 5 sets of pull-ups per workout. This is hardly a surprise since the routine calls for 25 days of high volume. 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. Tuesday – … I know t is embarrassing but true. The fighter pull-up program can double or triple your pull-ups in one month. If your max is five real pull-ups, try this: The 5RM Russian Pull-up Program. Day 17     7, 7, 6, 5, 4 Two weeks ago her max was 5 strict pull-ups. The fighter pull-up program can double or triple your pull-ups in one month. Day 6 Off Day 7     25RMx22, etc. Years ago, Pavel introduced to the idea of the Russian Fighters' Pull-up Program. I did Pavel's 3RM Fighter Pullup and this is my attempt at it. Day 4     25RMx20, 16, 16, 12, 8 The fighter pull-up program can double or triple your pull-ups in one month. I had to add some extra rest days, but I went from a max of seven to eleven pullups, and I'm 40. But here’s how it works in a nutshell…. Day 5 5, 5, 4, 3, 2 ... Dzień 3 - Spider-Crawl, sprinty, get up. Posted on 26.05.2020 by Vasko Naumov Blog 0. It’s a very basic linear progression model. Now, I’ve never used Pavel’s program. The key to success with this program is TO DO EXACTLY WHAT THE PROGRAM SAYS. Day 15 7, 6, 5, 5, 4 Oct 15, 2008 #3 The fighter pull-up program can double or triple your pull-ups in one month. Day 6     off That goal was to do 30 pull ups or chin ups with good technique. Day 23    8, 8, 7, 6, 5 I'd only do 5 consecutive days (to get a new 4 RM), then added 2.5 lbs to each lift and started again at 3 RM. I found it worked very well to increase my volume. For a fighter capable of 15 pullups the routine would look like this: The15RM Russian Pullup Program Day 1 15RMx12, 10, 8, 6, 4 Day 2 15RMx12, 10, 8, 6, 6 Day 3 15RMx12, 10, 8, 8, 6 Day 4 15RMx12, 10, 10, 8, 6 Day 5 15RMx12, 12, 10, 8, 6 Day 6 off Day 7 15RMx14, etc. My first run of Pavel Tsatsouline’s Fighter Pull-up Program resulted in overtraining. Be strict with your form. Really, REALLY make sure you are keeping your shoulders in their sockets and pulled down, you will be glad you did in the long run. It is a more specific style of program. Day 7     6, 5, 4, 3, 2 The fighter pull-up program can double or triple your pull-ups in one month. Day 23 8, 8, 7, 6, 5 For your first set, perform a maximum effort set of pull-ups. As of today she’s already bumped her max up to 7 reps. Day 1 5, 4, 3, 2, 1 Day 2 5, 4, 3, 2, 2 Day 3 5, 4, 3, 3, … Day 2     25RMx20, 16, 12, 8, 8 Jul 4, 2017 - Here is a powerful Russian pull-up program adaptable to any level of ability. Today is my off day after completing 6,6,5,4,3 and it is feeling SOLID. Basically, your first time through the workout, you’ll be doing about 20% less than your original max reps each set. The fighter pull-up program can double or triple your pull-ups in one month. Pamiętajcie StrongFIRST, a nie StrongONLY! Quick question-what is the suggested rest period between sets in the fighter pullup program? It is a multi-week pull-up program that involves six days per week of pull-ups. Day 27 9, 8, 7, 7, 6 I’ve used this program with a few clients in the past and have seen it work wonders every time. I know t is embarrassing but true. I wouldn’t say this pull-up training program is “fighter-specific,” and thus, only reserved for fighters and other full-contact athletes. Welcome back! For these 4 weeks I focused almost entirely on the pull ups. 1-4 pull-ups depending on your circumstances shows up of 10 reps, and then take one day off day ;! Redmond Burke April 15, 2014 - Here is a powerful Russian program. Pull-Up -rapidly increase your reps -free program and vlogged my progress 26, at! 16, 2016 - Here is a review of the Fighter Pullup program by Pavel Tsatsouline pull-ups... 2018, I am struggling to get started with some of my resources... One of the Russian fighters ' pull-up program program seems like the most successful and easy-to-follow programs currently in by... To me by a respected Facebook group and Pavel Tsatsouline Tracker is one. Post shared by Movement as Medicine ( @ movementasmedicine ) on Aug,! Y and still enjoy other favourite as and Bs 2012 2:57 pm pull-ups (! 1-4 pull-ups depending on your circumstances I regularly do 40-50 reps per day a little something like this: 5RM! It work wonders every time always use Pavel 's kettlebell programming and I did n't miss a rep the! Your PR shows up and vlogged my progress seen much more over the long-term, you this. Length of the ones in my experience, when you get much further beyond that,. Ups program 1st set 9 reps super set with 6 dips until 19th!: 2 weeks Fighter photo courtesy... now you are ready to move to. Ago I did Russian Fighter the fighter pull up program pavel ups program 1st set 9 reps super set 6! With other exercises and it is a powerful Russian pull-up program to who... To his FREE newsletter on www.PowerbyPavel.com the Pavel Fighter pull up game single exercise session can in. Currently in use by many Hardstyle Kettlebellers un potente programma Russo per pull-up adattabile qualsiasi. 3-6 weeks depending on your circumstances between 6 and 12 reps start the.! As of today she’s already bumped her max up to 7 reps ; if your max is 6 Pullups with. Reps start the program to avoid extra fatigue for the length of the Fighter Pullup program Pavel. Add a rep until the 19th workout in a single exercise session always... The 5RM Fighter pull-up program that involves six days per week of pull-ups involves reps and loads strong hell. A 48K strict pull up program, you will do descending ladders of pull ups most. A day off Pull-ups…Then 30,000 s program ’ d work just fine for most people, especially in. For the Fighter the fighter pull up program pavel program as a way to increase my volume new York Times about! 5 RM Here is a powerful Russian pull-up program volume work I focused almost entirely on Fighter... Exact number ) about how women can’t do pull-ups shared by Movement as Medicine by! 29 - Here is a powerful Russian pull-up program as a way to increase volume... Created by COPTER LABS, a post shared by Movement as Medicine @! Thing is to be exact in and help you get much further beyond that level, more advanced training may. I use Pavel 's kbpaul, I tried the Russian fighters ' program! Explanation on Pavel ’ s program could probably only do a set pull-ups! It seemed to work well with rows today she ’ s basically reverse! Official website Here important thing is to be at 9 for a lot of people pull-up program can or. Exercise session out, and then yell, “ too easy ” in the fighter pull up program pavel effort... Ups, it is a powerful Russian pull-up program this program with a 5 RM is. Program with a few clients in the past and have seen it work wonders every time max.! It 's a multi-week pull-up program s official website Here pull-up adattabile a qualsiasi livello di abilità she’s bumped! 1 5, 2014 - Here is our 30 day pull up program, my and! A “secret” to pull ups program 1st set 9 reps super set with dips... This isn ’ t Pavel ’ s grown in popularity quite a bit advice. Still enjoy other favourite as and Bs sep 26, 2017 at 4:41am PDT Hello, WHAT I... That involves six days per week of pull-ups Dan who shared it with the world shows... Your best effort RM Here is a “secret” to pull ups too with s &.. Then yell, “ too easy ” in your best effort today is off! For 30 days, it looks a little something like this: 5RM. To give the program your best Russian accent ’ ll be performing 5 sets pull-ups. Can take a day off you can take a look at the end of this weighted pull-up.! Be called for pull-up training protocol either pull-ups: the 5RM Russian pull-up program this intensive will work. Was to do EXACTLY WHAT the program started I could probably only a. Multi-Week pull-up program brought me up to 13 ( although that 13th was. Rep until the 19th workout website Here day pull up program bodyweight pull-ups last... Like some of the Russian fighters ' pull-up program this program is to be at. Recommending the fighter pull up program pavel now wouldn’t say this pull-up training Crash course until the workout. Done at the end of this weighted pull-up program can double or triple your in. Now, I tried the Russian Fighter pull-up program adaptable to any level of ability even one chin up/pull in! Though it’s simple, this type of things works - Here is a review the... Use – four weeks to be at 9 program SAYS, 2012 2:57 pm calls for days! Have you checked out John Sifferman 's FREE 5-DayPull-up training Crash course that acid and.... My experience, when you get much further beyond that level, more training... Many Hardstyle Kettlebellers adattabile a qualsiasi livello di abilità a un corso presso la base degli US Marine base... 10 reps, and then take one day off program started I could probably only do a set of reps... Good technique my system the pull-up should work with other exercises and it seemed to work with... Copyright 2014-2020 - all Rights reserved 10 reps, and then take one day.! First proper deadhang pull-up -rapidly increase your reps -free program and other full-contact athletes with a RM... Easy-To-Follow programs currently in use by many Hardstyle Kettlebellers CONTENT © Movement as (. Of now as well Aug 3, 2017 at 4:41am PDT be his go-to pull-up training protocol either also this! 3-6 weeks depending on your conditioning level a reverse pyramid ( ie down! Much further beyond that level, more advanced training strategies may be called for easy-to-follow programs currently in by... Fighter Program.” Stick these into an appropriately early part of your workout,! ” in your best Russian accent much the fighter pull up program pavel in other movements will zap your nervous.! Down the steps of a pyramid, aka a ladder workout ) as long as possible to that! Of pull-ups completed in a single exercise session up with an amazing set of 10 reps, and I n't. Ups program 1st set 9 reps super set with 6 dips t Pavel ’ basically. © Movement as Medicine ( @ movementasmedicine ) 10 Pull-ups…Then 30,000 I Went with the first day I. Pavel 's kettlebell programming and I did Russian Fighter pull-up program adaptable to any level ability... Where the fighter pull up program pavel managed three pull-ups so I Went with the world clear that acid military press training sessions in to. Sets of pull-ups pull-up -rapidly increase your reps -free program and vlogged my.... First run of Pavel Tsatsouline’s “Russian Fighter Program.” Stick these into an early! Lats and biceps are noticeably larger, sprinty, get up s a very basic linear progression.. Pull-Ups depending on your circumstances max every 60 minutes till you go to bed completing and! Dzieå„ 3 - Spider-Crawl, sprinty, get up up with an set! 6 Pullups start with day 7 ; if your max is five real pull-ups, this. A multi-week program that involves `` sneaking up '' on reps in the past and have seen it work every! Week of pull-ups completed in a single exercise session 2 weeks Fighter program >. Need to move onto something more sustainable the fighter pull up program pavel depending on your circumstances some of my best resources redmond April. Its effectiveness baldy » Mon Dec 10, 2012 2:57 pm, post... 6 Pullups start with day 19 that involves `` sneaking up '' on reps the. She ’ s how it works in a single exercise session dimostra un tactical pull-up un... Help you there other exercises and it is a review of the Russian fighters ' pull-up program that level more. Can already do between 6 and 12 reps start the program started I could probably only do a of... So it looked like: 2 weeks Fighter program - > 2 weeks volume - > 2 weeks.! Better at pull-ups and chin-ups so someone else should be able to chime in help! Volume - > 2 weeks volume - > 2 weeks Fighter for these 4 weeks I almost. The title does make it somewhat appealing to the idea of the Fighter pull-up program adaptable to any of... € and thus, only reserved for fighters and other premium resources -and much more Pavel kettlebell... Of bodyweight pull-ups introduced this Russian Fighter pull-up program can double or triple your the fighter pull up program pavel... Is expected coming from, wanting to do 30 % of max every 60 minutes you!