Fighter pull up program weighted 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. But I'm also a firm believer in the Pareto principle - that 20% of our efforts are responsible for 80% of our results. Jul 7, 2022 · The Russian fighter pull-up program is a rigorous workout that involves doing pull-ups with added weight. Oct 12, 2016 · The program I initially chose to do was S&S + Fighter Pullup program and LSD runs. Each program follows the same structure: a series of pullup sets with decreasing reps done on consecutive training days, with a rest day after 6-7 days. Apr 12, 2018 · What else to you specifically do? I am a fan of, and have had great success with weighted pull-ups. Jul 26, 2016 · And it just so happens there's already a widely successful pull-up plan by Pavel Tsatsouline, called the Fighter Pull-up Plan. The Russian Fighter Pull Up Program is a unique yet incredibly effective workout routine. Then due to work I started to alternate running and SE work, with the goal to get in a minimum of 3 each week. But here's the thing, the Russian Fighter Pull-Up Program involves doing pull-ups without rest days in-between. Jan 30, 2021 · Hello, I am in the middle of the Fighter Pull Up Program and having great results. I pity the pull-up. I found that after several cycles in a row it became a case of diminishing returns. I used a weighted version of the Russian fighter pull-up program when I did this. 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. I’m currently on week two, and up to 22 reps. How to Get Your 1st (or 10th) Pull Up I’m following a Pull-Up Program with the aim for increasing my number of reps in one set from 20 to 30, in just 5 weeks. When I ran it with weighted pull-ups, I plateaued at 15kg and started experiencing elbow pain, probably because I tried to progress too quickly. Nov 24, 2024 · Yeah, I had a similar experience with the Fighter Pull-Up Program. Has anyone combined the Fighter pull-up program with doing Dips or push up or some other antagonistic push? https:/… Sep 19, 2023 · 2. Pat Flynn and Dan John discuss The Russian Fighter Pull Up Program, including strategies to achieve your 1st (or 10th) pull up. I did the 3 RM fighter pull-up program with weighted pull-ups and dips at the same time. Feb 3, 2015 · Training for mass without barbells is tricky. Thanks. Feb 19, 2025 · Hi all, I just finished 4 weeks of my modified fighter pull-up program. Apr 3, 2014 · I wouldn't say this pull-up training program is "fighter-specific," and thus, only reserved for fighters and other full-contact athletes. Russian Fighter Pull-up Program. I'd only do 5 consecutive days (to get a new 4 RM), then added 2. This pull-up is more difficult than a regular pull-up, but it builds muscle and increases strength faster. Step 1: Get your bodyweight pull-ups to 12-15 reps The first step of the plan is to get your bodyweight pull-ups to 12-15 reps in a row. Maybe someone is interested in my journey and the results. The goal is to increase the maximum number of pullups performed over the course of the 30 days. Is that wise for weighted training? Don't you need rest days for your muscles to grow? May 3, 2025 · So a post here about results of a recently completed weighted fighter pull program that got be a lifetime PR in the 1rm weighted pull up and max reps with 10kg. May 7, 2022 · I've done a lot of cycles of the 3RM Fighter Pullup Program using a 5RM (using weighted pullups). However, this involved figuring out your 3-rep max, doing your reps, and adding weight after the 6th day, as opposed to increasing reps. . This document outlines a 30-day fighter pullup program. Do 30 day pull up challenge and learn more! I recently completed the Russian Fighter Fighter Pull-Up program and wanted to share my experience, some things I learned, and how I would do the program again in the future. Dec 19, 2020 · Armstrong Pullup Program Recon Ron Pullup Program Pavel's own Fighter Pullup Program. It is a more specific style of program. Oct 5, 2018 · This: The Fighter Pull-up Program Revisited | StrongFirst Except doing it with pushups also? Thoughts on this? Is there something about this program that makes it specifically targeted to pullups? Apr 20, 2023 · This is a spreadsheet for the Armstrong Pull Up Workout Program. I'm thinking about using the "fighter pull-up" program concept for both pull-ups and pike push-ups. These work well integrated into other workouts. There are many training programs that will get you there, but as a general rule stay How do you go from zero reps to a 36kg weighted pull-up? By learning and applying skills that build the strength that make it happen. I know the program suggests running for one month but I was wondering if there was a way to program this so it extends longer, like for 8 to 12 weeks? If not I’m looking for an effective program to implement after Now that we all know what the Russian Fighter Pull-Up Program is, there's another page by T-Nation. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. I decided to do this pullup program in the morning as soon as I wake up and my actual skill training in the evening. The Russian Fighter Pull-Up Program is battle-tested, designed to push you past limits and build real strength. I recorded my max reps and thoughts… Feb 18, 2024 · Hello. And yes I have done the program many times (weighted) in the past. It’s a serious strength plan for the upper body. Apr 27, 2023 · For me, the Fighter Pull-up program 5x/week caused elbow tendonitis from the high volume (I was already able to perform 15 pull-ups when I used the program for the TSC followed by the Murph Challenge). 5RM Fighte Jan 18, 2024 · I’m unsure how to proceed. 899 votes, 119 comments. The rep max for each set decreases over the course of the week. Jul 9, 2014 · The ab wheel mimics many of the keys to proper pull-ups. The document outlines three pullup programs of increasing difficulty - 3RM, 5RM, and 15RM. #MaxPullUps #Calisthenics #RussianFighterPullupProgram Instagram: / barrookie_fitness Disclaimer: Thmore Below is the rep scheme for the first 30 days of the Russian Fighter Pull Up Program! A link to reference articles is at the bottom of the program. It's helped many people "sneak up" on higher amounts of pull-ups and it's very easy to follow. All work, at least for a while. Mar 1, 2022 · The Russian fighter pull-up program is one of the most cohesive and sustained workouts plans you can do for unlocking your full potential when it comes to pull-ups. I designed this program to create mass with chins and dips. It's probably more sustainable, and the lower frequency is what I needed. I turned Recon Ron into a 3 day a week program with added weight and slowed the progression. Fighter Pull Up Program The fighter pull-up program was also popularized by Pavel. I failed at day 3. Armstrong Pull Up Workout Program Overview Day 1: Complete 5 AMRAP sets Day 2: Start with 1 pull up and rest 10 seconds. Mar 2, 2024 · He performed each exercise weighted, but used a very similar training protocol to the Russian Fighter Pull Up Program. Jul 28, 2020 · The Fighter Pullup Program Revisited | StrongFirst Here is a powerful Russian pullup program adaptable to any level of ability. If you're not just using it as a one and done peaking program, but want to re-run it progressively, don't start with an actual 3RM. You will do five sets of pull ups interspersed with other exercises. I'm stuck at about 8 pull-ups and can't progress at all from 5 pike push-ups. I recently did the Russian Fighter Pull Up Program. I’m going to be starting the 3RM Fighter PullUp program. May 3, 2023 · Here is a powerful Russian pullup program adaptable to any level of ability. I started doing these daily and stuck to that for approximately the first 3 weeks. No excuses—find a bar, follow the plan, and get to work. But the title does make it somewhat appealing to the tough guy crowd. Then do 2 pull ups […] Nov 24, 2024 · Some time ago I set two goals: 1) to move from 13 bodyweight pull-ups to 20 2) to make 1 weighted pull-up with 32 kg Fighter pull-up program definitely worked for me (thanks Pavel), but on 18 rep max I hit the wall. So I would switch to alternative pull-up modalities for some cycles, before I started FPP again. Prior to starting, I tested myself at 12RM. 5 lbs to each lift and started again at 3 RM. It is a 5 day per week routine designed to improve an athlete’s pull up strength. I'm new to the community and wanted to ask the calisthenics experts of reddit their opinion on weight training while doing a calisthenics program. I also had ambitions to one day do 20 weighted pull-ups with 45lbs attached, but when I began training that and reached 11 reps my unweighted pull-ups dropped from 22 to 16. In this program, you will do descending ladders of pull ups five days a week. After the program and a few days off, I Below you will find a basic plan that will build your weighted pull-ups to something respectable like 50% BW (pull-ups with added weight equivalent to ½ of your bodyweight). I was doing weighted pull-ups and following this program because I heard a lot of promising statements about it. Feb 4, 2014 · Here is a powerful Russian pullup program adaptable to any level of ability. Apr 23, 2023 · I've done a lot of cycles of the fighter pullup 3RM program. I was wondering how you’d warm up for the program and what is an ideal rest time between sets. So on day one I did 4, 3, 2, 1, 1 on day 2, I did 4, 3, 2, 2, 1 And today I had to do 4, 3, 3, 2, 1 But I failed on first set, fourth rep. This usually results in a weight that was a tough set of 5 becoming a comfortable set of 5 by the end, and my actual 5RM going up. Google will pull them all up. Every 6 days there is a rest day with no pullups. Each day consists of 5 sets of pullups with decreasing repetitions, starting at a maximum of 12 pullups for the first set and decreasing by 1 each set. Tldr: Max pull-ups at start: 9 reps Max pull-ups after 1 month: 13 reps Increase: 4 reps = 44% Conclusion: program is high volume and sometimes hard to implement in daily routine, but does what it says – it makes you better at doing pullups! Personal Info Height 184cm (bit over 6ft Russian Fighter Pull-Up program and standard weight training - combine both or only stick with program? Hello everyone. TLDR: Went from 11 to 17 pull ups in 30 days doing the Russian Fighter Pull Up Program. Want to up your pull-up game? Here’s how you can use the Russian Fighter Pull-Up Program to improve your pull-ups and, in turn, maximise your upper body strength. Want to increase your pull-up reps? How about improve your pull-up technique? Here are three lessons learned from The Fighter Pull-up Plan. These programs are designed to progressively overload the muscles for increased strength 13 votes, 12 comments. The fighter pullup program can double or triple your pullups in one month. As long as you can do 5 How to increase MAX PULL-UPS with RUSSIAN FIGHTER PULL UP PROGRAM. Pavel’s Russian Fighter Pull-up Program allows you to “sneak up” on a higher number of reps. com that says to add weight. e8tmu dr1o w4gok cym9 wn ch5i 6jav gzcj 0yqb qqvye