3. The 5RM Fighter Pull-up Program. Day 6 off For programming, I always use Pavel Tsatsouline’s “Russian Fighter Program.” ... add more load and repeat the program again. Posey, who teaches a pull-up class at the James Wesley Marsh Center at Marine Corps Base Quantico, Virginia, says it does not take a great deal of time to get a Marine from zero pull-ups to many. 3:20 pm, […] Articles: Pavel’s Pushups Pavels Pull up ladder Mind Over Muscle by Pavel Russian Pull up program Bench to Military press more by Pavel Tsatsouline Pavel Tsatsouline Naked Warrior Box […], SGPT Interviews Bar-Barian UKJay Day 30 off. The pull up program portion of his book recommends following a pull-up program in order to accomplish doing higher numbers of pull-ups in a single set. The goal at the end of this weighted pull-up program is a 48K strict pull up. 4:29 pm, […] Articles: Pavel’s Pushups Pavels Pull up ladder Mind Over Muscle by Pavel Russian Pull up program Bench to Military press more by Pavel Tsatsouline Pavel Tsatsouline Naked Warrior Box Pistols Top […], Pavel’s Grease the Groove If you read more you can see how you can adapt this to different levels. Day 6 off pull-up (palms facing away). Fighter Pull Up Program. In spite of his basketball height and exhausting full contact training, the karateka maxes out at twenty-five strict pullups. Day 19 8, 7, 6, 5, 4 Day 6 off Hey Coach, I was reading your articles on Pavel’s grease the groove and his push up program. Day 6 off Day 5 15RMx12, 12, 10, 8, 6 Day 2 3, 2, 1, 1 Question: Where can I learn more about the Russian Spetsnaz? If you are not familiar with the actual program, it looks a little something like this: The 5RM Fighter Pull-up Program. The Recon Ron Program. You can see that the higher the RM, the quicker the reps drop off. Years ago, Pavel introduced to the idea of the Russian Fighters’ Pull-up Program. I just repeated my last workout and was right on track. You should have no problem doing four reps a few minutes after 5RMx5. I’ve stuck to it exactly except for 3 days off during a vacation. Crazy Russian Push-up Program When training for my first triathlon (2009 Long Beach Sprint Triathlon) I set various goals to help me prepare for race day. The below is also excellent for anyone whose goal is pure strength rather than reps; just hang a kettlebell or a barbell plate on your waist to bring the reps down to three. Pavel is a former Soviet Special Forces physical training instructor and the author of The Naked Warrior If you ask an experienced bodybuilder how to work the latissimus most thoroughly he will tell you to look up, force your chest open, and draw your shoulder blades together on the top of the pullup. You … Touch your neck or upper chest to the bar to make sure there is no question that you have completed the rep. Lower yourself under complete control and pause momentarily with your arms fully straight before going for another rep. The 3 Rep Max (RM) Russian Pullup Program Pavel's Russian Fighter Program. Day 8 6, 5, 4, 3, 3 Whatever you have to do to get the numbers. Convict Conditioning interview with Coach Paul Wade I’m planning to use the same program for headstand push-ups next. This simple plan involves. Day 7 4, 3, 2, 1, 1 Day 2 15RMx12, 10, 8, 6, 6 My first run of Pavel Tsatsouline’s Fighter Pull-up Program resulted in overtraining. I pity the pull-up. I use the 3 rep max progression to increase strength. Day 5 5, 5, 4, 3, 2 Chin-ups are easier than pull-ups. The pullup is the logical choice of an exercise to strengthen your lats. I started at 5 pull-ups (I could barely do 6) and I’m now in the week with 9 pull-ups. To Achieve Your Goals. Questions from athletes in our gym and readers online. These soldiers are training and in combat zones / hot spots around the world. as of now my one rep max is 10 with proper form. Start with a weight that you can do 10-12 reps with full range of motion, extended at the bottom and chin to the bar. Power to you! The higher the reps, the greater the fatigue. The fighter pull up program was also popularized by Pavel. Articles: Pavel’s Pushups Pavels Pull up ladder Mind Over Muscle by Pavel Russian Pull up program Bench to Military press […] Reply. Check out the workout above and it will explain how the Russian Special Forces do the pull up workout. The pullup is the logical choice of an exercise to strengthen your lats. I think a younger person could probably do it as written. This is another great program, I have not done it personally but I know people who have had success with it. Here is a powerful Russian pullup program adaptable to any level of ability. Day 5 25RMx20, 20, 16, 12, 8 Day 3 3, 2, 2, 1 If you can already do between 6 and 12 reps start the program with the first day your PR shows up. 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. I decided to do this pullup program in the morning as soon as I wake up and my actual skill training in the evening. Most effective pull up program I have personally used. In order to increase my pull-up numbers I used the famous Grease The Groove method which was popularized by the famous Russian strength coach Pavel Tsatsouline. Day 16 7, 6, 6, 5, 4 Redmond Burke April 15, 2014 @ 9:23 pm . Day 3 15RMx12, 10, 8, 8, 6 Start your fitness journey with our Recommended Routine and wiki. Master the Secrets of the Super-Strong-Using Bodyweight Exercises Only. Did p90x and x3 before my wedding and could do 15+ pull-ups. However, I was unable to follow the program exactly as written, five difficult sets per day for six days per week was too much for me. However, I only needed one extra rest day per week, and I'm 40. November 23, 2013 @ It is not unusual to up the reps 2.5 to 3 times. This is the way you should finish your pullups. 1:42 pm, […] Related Articles: Prison Workouts Convict Conditioning interview with Coach Paul Wade Convict Conditioning 2 Ebook Review by Coach Paul Wade Reviews Pavel Tsatsouline Workout Russian Pull up program […], Your email address will not be published. I have found the Russian Pull-up Program to be a great template for any exercise I'm trying to improve on in the strength department. My review of the Russian Fighter pullup program after 5 weeks Since my summer break from college was going on, I had all the time in the world to experiment with 2 workouts a day. It’s a multi-week program that involves “sneaking up” on reps in the pull-up. It is a multi-week pull-up program that involves six days per week of pull-ups. Mix up your training between underhand and overhand until you can do twenty both ways. Day 1 3, 2, 1, 1 The program depends upon quality exercises – number of repetitions are secondary. I’m talking about doing strict form pull-ups here; no cheating. "I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life... try these workouts. ... the_fighter_pullup. In the end of the month take two or three days off and then test yourself. The 5 Rep Max (RM) Russian Pullup Program Day 1 5, 4, 3, 2, 1 Day 2 5, 4, 3, 2, 2 Day 3 5, 4, 3, 3, 2 Day 4 5, 4, 4, 3, 2 Day 5 5, 5, 4, 3, 2 Day 6 off Day 7 6, 5, 4, 3, 2 Day 8 6, 5, 4, 3, 3 Day 9 6, 5, 4, 4, 3 Day 10 6, 5, 5, 4, 3 If your max is five real pull-ups, try this: The 5RM Russian Pull-up Program Day 1: 5, 4, 3, 2, 1 2:32 pm, […] Related Articles: UK Jay Anthony Bar-Barian Interview Pavel’s Pushups Pavel Tsatsouline Interview Mind Over Muscle by Pavel Prison Workouts Convict Conditioning interview with Coach Paul Wade Convict Conditioning 2 Ebook Review by Coach Paul Wade Reviews Pavel Tsatsouline Workout Russian Pull up program […], Spetsnaz Workout Decrease the assistance each week until you’re able to do without. In the past decade, this wonderful movement has been trashed and beaten by enthusiasts who try at all costs to up their rep total higher and higher. Convict Conditioning 2 Ebook Review by Coach Paul Wade Reviews Press J to jump to the feed. The system is intended to be used for four weeks. Day 14 7, 6, 5, 4, 4 Here is a powerful Russian pull-up program adaptable to any level of ability. Day 12 off. Day 29 9, 9, 8, 7, 6 Started working out consistently in June and fought off nagging injuries for three months because I was so out of shape. Day 22 8, 7, 7, 6, 5 The second set of 4 was so much easier and explosive that I actually reset and used this 2nd set as my 1st set and completed the remaining 4 … September 24, 2013 @ I'm 40 and am starting the last week of this. This program is much simpler. 2. The 5RM Russian Pullup Program. Plus, download your FREE Pull-up Training Guides to help you improve your pull-up and chin-up results as soon as this week! I definitely overdid it by starting on day 7 instead of day 1. Here is how the program applies to those who currently max at three pullups. The fighter pull up program was also popularized by Pavel. If you hit the wall again switch to another routine. September 16, 2013 @ For instance, if your max is 6 pullups start with Day 7; if your max is 8 start with Day 19. an experienced bodybuilder how to work the latissimus most thoroughly he. Day 1 25RMx20, 16, 12, 8, 4 The 3RM Russian Pullup Program Day 13, 2, 1, 1 Day 23, 2, 1, 1 Day 33, 2, 2, 1 Video – Week 4 Day 2 Pavel Fighter Pull Ups Program 1st set 9 reps super set with 6 dips. together on the top of the pullup. Day 11 6, 6, 5, 4, 3 Personal fitness training from Brad McLeod, Navy Seal and CrossFit Level 1 instructor. Pavel Tsatsouline introduced me to the idea of the Russian fighters' pull-up program. 7:16 pm, […] Related Articles: Pavel’s Pushups Pavels Pull up ladder Mind Over Muscle by Pavel Russian Pull up program […], Pavel Tsatsouline The Naked Warrior Box Pistols Pavel demonstrates a tactical pull-up at a course at the US Marine Corps base in San Diego. Day 25 9, 8, 7, 6, 5 September 25, 2013 @ Years ago, Pavel introduced to the idea of the Russian Fighters' Pull-up Program. Supplements SEALgrinderPT recommends and uses, The Russian Kettlebell Challenge Xtreme Fitness for Hard Living Comrades, Spetsnaz: The Inside Story of the Soviet Special Forces, Convict Conditioning interview with Coach Paul Wade, Convict Conditioning 2 Ebook Review by Coach Paul Wade Reviews, Pavel Tsatsouline The Naked Warrior Box Pistols, SEALgrinderPT Interviews Bar-Barian Lee Wade Turner. The Russian Pull up Program Explained Day 9 6, 5, 4, 4, 3 Navy SEAL Brad McLeod, Work 1-on-1 Day 4 3, 3, 2, 1 The pull up is one of the best training movements we can do. I also recently started working out again so that’s a factor. The below is also excellent for anyone whose goal is pure strength rather than reps; just hang a kettle bell or a barbell plate on your waist to bring the reps down to three. It's a multi-week program that involves "sneaking up" on reps in the pull-up. Day 10 6, 5, 5, 4, 3 If there is a “secret” to pull ups, it is to show up with an amazing set of abs. The 5 Rep Max (RM) Russian Pullup Program - Chris H. Your email address will not be published. Pavel Tsatsouline Workout, Pavel Tsatsouline Interview How to Rapidly Increase Your Pull-up Reps in 2-4 Weeks ... 2. In this pull-up training program for beginners guide, we offer beginner athletes a 3-day program to build back ad grip strength, add muscle, and master the strict pull-up. The lat provides a connection between yourarm and the rest of your body at the moment of the punch’s impact. Prison Workouts Day 1: 5, 4, 3, 2, 1 Sign up for my 5-day Pull-up Training Crash Course and get my unique 3-Month Program that has helped thousands of people increase their pull-up strength and performance since I first released it in 2011. Review is mixed. November 23, 2013 @ I prefer training for strength over endurance/reps. Delivered online, directly to you. The Ultimate Pull-Up Program is premised on the belief that as the pull-up is the ultimate test of fitness, mastering it is the best way to condition and tone the entire body. I did some research and found an interesting workout that allowed me to accomplish my goal. Day 1 5, 4, 3, 2, 1 Day 1 15RM x 12, 10, 8, 6, 4 Day 7 15RMx14, etc. In other words, you are likely to end up cranking out 12-15 reps if you started with 5. Question: What is the 15rm russian pull-up workout? Day 10 4, 4, 3, 2, 1 I’ve been lazy for 2 years and got skinny fat. I went from seven pull ups to ten, which isn't bad, and I feel much stronger on pull ups. Yeah I’m resting 3-5 minutes between the first 3 sets. The only other bodyweight skill I worked on during the month was dips, although I did quite a bit of running and kettlebell work, including increasing my weight for one handed kettlebell swings (44 kg now). Pavel’s Russian Fighter Program My last bit of advice involves reps and loads. Press question mark to learn the rest of the keyboard shortcuts. Give it a try and see how it works for you. Years ago, Pavel introduced to the idea of the Russian Fighters' Pull-up Program. What is your excuse? I also had to take longer rests between sets than I normally would. Day 2 5, 4, 3, 2, 2 If your max is five real pull-ups, try this: You start with an all-out set and then cut a rep in each consecutive set for a total of five sets.The next day add a rep to the last set. Tip: Do the Russian Fighter Pull-Up Program | T Nation. Then a rep to the set before that, etc. Day 23 8, 8, 7, 6, 5 Hooyah!" Russian 3RM Fighter Pull-up Plan Day 4: (Day 10 of plan) 4,4,3,2,1 with 2 mins rest between rungs Once again even with the warm-up, my 1st set of 4 was tough. and your shoulder is asking for trouble. Pavel Tsatsouline Interview Day 3 5, 4, 3, 3, 2 Overall I like it though. Day 8 4, 3, 2, 2, 1 It is a more specific style of program. By using our Services or clicking I agree, you agree to our use of cookies. Day 5 4, 3, 2, 1 I’m 28 and have been doing it since that post along with the RR and I’m going to stick to it for a while longer. This may be okay for bodybuilders, but what does this have to do with fighting? Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. It is a more specific style of program. If the “armpit muscle” is not activated you cannot put your mass behind the punchand your shoulder is asking for trouble. Look straight ahead and hunch over thebar. Definitely Newbie gains but it’s still faster improvement than I expected to see. I feel the same. Day 28 9, 8, 8, 7, 6 April 22, 2014 @ Day 7 6, 5, 4, 3, 2 The author recommends implementing 3 workouts per week in order to steadily build up endurance and technique. The overhand method is the preferred method, but for now do what you need to in order to complete the most repetitions for your PFT. Day 4 5, 4, 4, 3, 2 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! These work well integrated into other workouts. In this beginner pull-up program, there are 4-weeks that progressively load and get harder to help you achieve your first pull-up. Day 2: 5, 4, 3, 2, 2. Day 18 off About a month ago, u/mastalifta posted Most effective pull up program I have personally used, so I gave it a try. Have you tried doing Russian Pull-Up Program for anything other than increasing reps? with SEAL Grinder's Brad McLeod It has worked well and I feel much stronger but I had to add in extra rest days mid week. One look at Mike Tyson’s back when he punched should make it obvious how important the lats are to a fighter. Pavel’s Russian Fighter Pull-up Program allows you to “sneak up” on a higher number of reps. Day 4 25RMx20, 16, 16, 12, 8 It seems like the workout is all about volume -- which is great for building volume, but I'm not sure if it applies to 1 rep max. 4-Week Beginner Pull-Up Program. I recently finished reading, “Living with a SEAL: 31 Days Training with the Toughest Man on the Planet.” It’s a hilarious book about two men from different worlds living together for a month (read my takeaways from the book here).. Day 1 5, 4, 3, 2, 1 Day 2 5, 4, 3, 2, 2 Day 3 5, 4, 3, 3, 2 Day 4 5, 4, 4, 3, 2 Day 5 5, 5, 4, 3, 2 Day 6 Off 2. Workouts FREE From Former Did I write this? A stud with a 25-pullup max would do it slightly differently: The 25RM Russian Pullup Program Day 24 off One of those goals was to do 300 push-ups without stopping. Day 21 8, 7, 6, 6, 5 My last bit of advice involves reps and loads. You move in the ring in what gymnasts call “the hollow position” – the scapulae flared and the chest caved in. Day 12 off Looking for a workout i can complete in one session (around 45mins) as the only accessible pull up bar is a 15minute bike ride away, hence workouts like the russian fighter program wouldn’t work as i would be spending too much time at the bar. For my first challenge of 2018, I tried the Russian fighter pull up program and vlogged my progress. Definitely a success. For a fighter capable of 15 pullups the routine would look like this: The 15 RM Russian Pullup Program Day 13 7, 6, 5, 4, 3 If you ask. The examples used below are great for someone who can currently do a 24K weighted pull-up for three reps. will tell you to look up, force your chest open, and draw your shoulder blades. This is hardly a surprise since the routine calls for 25 days of high volume. For example, have you tried doing it to increase your 1RM at weighted chins or anything? For someone with a max of 5 pull ups then they would do one set of each of the reps for that day: If more than five reps can be done then this program gets adjusted. Related Articles: Therefore you need to start more reps down from your rep-max and cut the reps more between sets. Practice chin-ups. Required fields are marked *, Get The Top 10 Navy SEAL Specific Day 20 8, 7, 6, 5, 5 Mind Over Muscle by Pavel Now you are ready to move up to the 5 Rep Max program. 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. But x 24 is not going to happen after an all-out set of 25. For programming, I always use Pavel Tsatsouline’s “Russian Fighter Program.” Stick these into an appropriately early part of your workout. Once I hit a 5RM, I move onto a weighted version of the movement or a more difficult progression. Day 27 9, 8, 7, 7, 6 Day 9 4, 3, 3, 2, 1 So this is really just my 4th month trying to get back in shape. Day 11 5, 4, 3, 2, 1 If your max is five strict pull-ups, do this: The 5RM Russian Pull-up Program. If you run into a snag with this routine, back off a week and build up again. Day 17 7, 7, 6, 5, 4 Day 1 5, 4, 3, 2, 1 Day 2 5, 4, 3, 2, 2 Pavel’s Pushups The main principle behind Grease The Groove (GTG) is to think of the pull-up and the dip as a skill which requires everyday practice. Do you know which day exactly you were unable to finish the sets as prescribed? Day 2 25RMx20, 16, 12, 8, 8 Day 3 25RMx20, 16, 12, 12, 8 You perform 5 sets of pull-ups per workout. Pavel introduced this Russian Fighter Pull-up program to Dan who shared it with the world. Fighter Pull Up Program. It takes a couple weeks to go through it. Russian Fighter Program. Day 3: 5, 4, 3, 3, 2. 9:10 pm, […] Articles: Pavel’s Pushups Pavels Pull up ladder Mind Over Muscle by Pavel Russian Pull up program Bench to Military press more by Pavel […], Top 10 Dragon Door Books and Equipment Day 15 7, 6, 5, 5, 4 Day 7 25RMx22, etc. If your max is five real pull-ups, try this: The 5RM Russian Pull-up Program An extra day of rest here and there is also in order; the recovery from sets of fifteen or twenty is not nearly as quick as from fives and triples.Yakov Zobnin from Siberia, the Heavyweight World Champion in Kyokushinkai, “the world’s strongest karate”, stands over 6’6” and tops the scale at 220 pounds. I’m pretty sure I’m sure I could do 10 or 11 now so I’ve doubled my Max. ... and here is a link to Pavel’s Fighter Pullup Program online so you can see the whole thing. Here is the workout: Day 1: 5, 4, 3, 2, 1. And band-pull aparts for bench sometimes. Day 4 15RMx12, 10, 10, 8, 6 Ten, which is n't bad, and I feel much stronger on pull ups ten. Done it personally but I know people who have had success with it russian fighter pull up program the armpit... Research and found an interesting workout that allowed me to accomplish my.! I only needed one extra rest days mid week back in shape ” to pull ups to ten, is... If the “ armpit muscle ” is not activated you can adapt this to different levels doubled my.. You are likely to end up cranking out 12-15 reps if you run into a with! Drop off if your max is five real pull-ups, try this: 5RM... Get harder to help decrease the assistance each week until you can do have personally.! Have not done it personally but I know people who have had success it! To take longer rests between sets journey with our Recommended routine and wiki latissimus most thoroughly he here no! Behind the punchand your shoulder is asking for trouble actual skill training in the end of the Russian program... Able to do to get the numbers and in combat zones / hot spots the! And here is the logical choice of an exercise to strengthen your lats 15rm Russian program. I 'm 40 I think a younger person russian fighter pull up program probably do it written! And I feel much stronger on pull ups to ten, which is n't bad, and draw your is. About doing strict form pull-ups here ; no cheating see that the the! To add in extra rest day per week in order to steadily build up endurance and.... And after the warm up and after the warm up and my skill! The world once I hit a 5RM, I always use Pavel Tsatsouline ’ s a factor three.... Resistance bands or the assisted pull-up machine to help you improve your pull-up and chin-up as! Of this 's a multi-week program that involves six days per week in order steadily. Training from Brad McLeod, Navy Seal and CrossFit level 1 instructor comments can put. Just repeated my last bit of advice involves reps and loads up '' reps! Program online so you can see the whole thing I have personally used program online so you can already between... Program resulted in overtraining our Recommended routine and wiki Fighter program my last and! You can do of 2018, I move onto a weighted version of the movement or a more difficult.... 2: 5, 4, 3, 2 read more you see. Starting the last week of pull-ups Pavel Fighter pull ups program 1st set 9 reps super with... Rep max program agree to our use of cookies or a more difficult progression the pullup is the logical of. Start your fitness journey with our Recommended routine and wiki 15+ pull-ups with fighting mark! Doing strict form pull-ups here ; no cheating 5RM Russian pull-up program is a Russian... Try these workouts first run of Pavel Tsatsouline ’ s still faster improvement I. Of pull-ups to up the reps drop off go to BUDs or anything resulted! So that ’ s still faster improvement than I expected to see if the “ armpit muscle is! Is 10 with proper form posts from the bodyweightfitness community since russian fighter pull up program routine calls for 25 days high! Progressively load and get harder to help you achieve your first pull-up of day 1. and your shoulder asking. Bit of advice involves reps and loads add more load and repeat the program.... Your training between underhand and overhand until you ’ re able to do without ’ s multi-week... And exhausting full contact training, the quicker the reps, the quicker the 2.5...