A Training Plan to Perform Your First Pull-Up

By Josh GibsonPublished On: 2016-09-13

The Pull-Up is a defining symbol of strength—especially for female athletes. You want to be able to hit at least one Pull-Up, right?

Women are at a disadvantage when attempting Pull-Ups compared to men, because most of them lack additional muscle and strength in their upper bodies. Since Pull-Ups are hard to perform, it’s even more rewarding when you can knock out your first Pull-Up!

Many athletes try to perform their first Pull-Up by performing Pull-Ups. This simply doesn’t work. The key to performing your first Pull-Up is to take a step back and regress the exercise so you can develop the foundation of strength needed to execute your first Pull-Up.

This method works especially well for female athletes, but it’s appropriate for anyone who is struggling to perform Pull-Ups.

Each of your pull-up phases has three different types of muscle contractions, in accordance with the Tri-Phasic Training model popularized by University of Minnesota strength and conditioning coach Cal Dietz and progressed in a linear periodization fashion.

RELATED: Perfect Pull-Up Technique

1 – Eccentric Emphasis

This type of contraction builds phenomenal strength and sets the foundation for the next two types of muscle contractions.

2 – Isometric Emphasis

This builds strength at the top of the Pull-Up—typically the most challenging part for many women.

3 – Concentric Emphasis

You cannot do a Pull-Up if you don’t overcome gravity, so this is the actualpullingpart of the exercise.

(Sets x Reps or Sets x Duration)

Phase 1 – Pull-Up Program (Weeks 1–3)

Feet on the ground (Eccentric Emphasis)

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Week 1 – 3 x 6-8
Week 2 – 3 x 8-10
Week 3 – 3 x 10-12

Phase 1 – Pull-Up Program (Weeks 4-6)

Feet on the ground (Isometric Emphasis)

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Week 4 – 3-4 x 20 seconds
Week 5 – 3-4 x 30 seconds
Week 6 – 3-4 x 40 seconds
Add additional load if necessary
Make sure your upper body is doing all the work

Phase 1 – Pull-Up Program (Weeks 7-9)

Feet on the ground (Concentric Emphasis)

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Week 7 – 3-4 x 15
Week 8 – 3-4 x 20
Week 9 – 3-4 x 25

Band-Assisted (Eccentric Emphasis)

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Week 10 – 3 x 6-8
Week 11 – 3 x 8-10
Week 12 – 3 x 10-12
Use as little band assistance as possible

Phase 2 – Pull-Up Program (Weeks 13-15)

Band-Assisted (Isometric Emphasis)

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Week 13 – 3-4 x 20 seconds
Week 14 – 3-4 x 30 seconds
Week 15 – 3-4 x 40 seconds
Use as little band assistance as possible

Phase 2 – Pull-Up Program (Weeks 16-18)

Band-Assisted (Concentric Emphasis)

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Week 16 – 3-4 x 15
Week 17 – 3-4 x 20
Week 18 – 3-4 x 25

Phase 3 – Pull-Up Program (Weeks 19–21)

Bodyweight (Eccentric Emphasis)

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Week 19 – 3 x 6-8
Week 20 – 3 x 8-10
Week 21 – 3 x 10-12

Phase 3 – Pull-Up Program (Weeks 22-24)

Bodyweight (Isometric Emphasis)

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Week 22 – 3-4 x 20 seconds
Week 23 – 3-4 x 30 seconds
Week 24 – 3-4 x 40 seconds
Add additional load if necessary

Phase 4 – Pull-Up Program (Week 25)

Bodyweight (Concentric Emphasis)

Week 25 – Do your Pull-Up!

Now it’s your turn!

We’ve pieced together the program and professed the coaching points. Now you have to do the heavy lifting and the work!

Conclusion

This pull-up program is designed to be incorporated into your normal training routine as a piece of the entire workout puzzle. To expedite your results, perform this workout up to two times per week, especially in the off-season.

If Pull-Ups get monotonous, switch your grip. You stimulate different muscles by using different angles with your varied grip.

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