PREVIEW

Fighter Pull Up Program

Here is a powerful Russian pull-up program that is adaptable to any level of ability. FPP can be used to improve strength as well as strength-endurance. The author is unknown, but this program is well known for helping to double or triple the Pull Up max of beginners. It is presented by Pavel in his article "The Fighter Pullup Program Revisited".

The original program is a linear progression. You start with an all-out set, and then you cut a rep in each consecutive set for a total of five sets. Your starting point is based on your RM (Rep Max). For your first set, choose your Max or (RM-1) to give you a running start.

The next day add a rep to the last set. The following day, add a rep to the set before that. The pattern continues until you have added a rep to each of the 5 sets.

The original progression prescribes a day off after four-five days of training. The plan was intended to be used for four weeks and has an excellent record of increasing one’s reps 2-3 times after a 2-3 day rest.

Here is an example of a 4-week program for an athlete with a 4 rep max.

Day 1: 4, 3, 2, 1, 1

Day 2: 4, 3, 2, 2 1

Day 3: 4, 3, 3, 2, 1

Day 4: 4, 4, 3, 2, 1

Day 5: Rest

Day 6: 5, 4, 3, 2, 1

Day 7: 5, 4, 3, 2. 2

Day 8: 5. 4, 3, 3, 2

Day 9: 5, 4, 4, 3, 2

Day 10: 5, 5, 4, 3, 2

Day 11: Rest

Day 12: 6, 5, 4, 3, 2

Day 13: 6, 5, 4, 3, 3

Day 14: 6, 5, 4. 4, 3

Day 15: 6, 5, 5, 4, 3

Day 16: 6, 6, 5, 4, 3

Day 12: Rest

Day 13: 7, 6, 5, 4, 3

Day 14: 7, 6, 5, 4, 4

Day 15: 7, 6, 5, 5, 4

Day 16: 7, 6, 6, 5, 4

Day 17: 7, 7, 6, 5 , 4

Day 18-20: Rest

Day 21: Test New Max