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Double your Pull-ups - Try the Pull-up PUSH Workout! 

Double Your  PuLLups APP
Now Available

 

This week, getting better at pull-ups is the subject of many people’s concern.  As with the Pushup-Push Workout (linked below), this idea makes little sense physiologically, but it works.  You never want to have an extended period of repeating the same exercises day after day, but you can do this workout for ten days, rest for three or four days of no pull-ups – then test on day 14 or 15.  There you will find your increase to be as high as 50-100% from your previous max pull-ups.  Here is the question from a Marine Reservist wanting to max his PFT of 20 pullups.

Where can I find your pull-up routines outlined? I am stuck at about 7 pull-ups and would like to get to 10-12.       pullupdown.jpg - 7810 Bytes pullupup.jpg - 12078 Bytes
 

Related Articles:

Pushup Push

PT Pyramid 

Pull-up Article

Since the unbelievable success from the Pushup – Push Workout where people doubled their pushups in two weeks, I did the same test with students young and old with similar success on pull-ups.  This workout works best on folks you can do 3-10 pull-ups.  Many raised their pull-ups to 10-20 in two weeks.

Here is what you need to try for a two-week period:

Do your regular workout program, but for 10 straight days do an additional 25-75 pull-ups

Take your current pullup max effort score and multiply by 5.  That is your daily number of pullups.  So if you can do 10 pullups in one max rep set and fail at 11, then you need to do 50 pullups a day in a total repetition count of your workouts.

ODD DAYS:  Supersets OR pyramids:

These are your normal pullup workouts and your goal pullup number is to be completed in a single workout period.  Shoot for several max rep failure sets in this workout to push your maximum efforts.  I like to take my goal number and try to achieve that number in as few sets as possible. 5-8 sets is a good goal.  The fewer sets you have to do shows that you are building muscle stamina and endurance.  To get better at pullups, you have to turn a traditional strength exercise into an endurance exercise - especially if you want 20+ reps.
 

EVEN DAYS:

Do your total maximum pullups x 5 anyway you can throughout the day and NOT in a single workout.  Do small repetition sets until you reach your goal pull-up number in non-failure sets.

Rotate for the next ten days from odd day workout options and even day pull-up supplement, then take three-four days off from doing ANY pull-ups.  Test on day 14-15 and let me know your results.

Sample Routine if Current Max is 10 reps Pullups per Day
Day 1 - Regular Upper Body Workout = total pullups should be 50 reps at least 50 reps
Day 2 - Do 50 reps spread throughout the day (Sub-Max rep sets) 50 reps
Day 3 - Regular Upper Body Workout = total pullups should be 50 reps at least 50 reps
Day 4 - Do 50 reps spread throughout the day (Sub-Max rep sets) 50 reps
Day 5 - Regular Upper Body Workout = total pullups should be 50 reps at least 50 reps
Day 6 - Do 50 reps spread throughout the day (Sub-Max rep sets) 50 reps
Day 7 - Regular Upper Body Workout = total pullups should be 50 reps at least 50 reps
Day 8 - Do 50 reps spread throughout the day (Sub-Max rep sets) 50 reps
Day 9 - Regular Upper Body Workout = total pullups should be 50 reps at least 50 reps
Day 10 - Do 50 reps spread throughout the day (Sub-Max rep sets) 50 reps
Day 11,12,13 Rest Days
Day 14 Test Day

I am trying this for some female Marines at this time with the Flexed Arm Hang (FAH).  If you want to try the same but applied to the FAH, here is what you do:

Do 25 or 50 or 75 seconds of FAH in as few sets as possible on ODD Days and add supersets of FAH for TEN sets of 15-30 seconds.  NOTICE:  USMC will be changing its requirements on females and taking out the flexed arm hang in 2013. 

See press release No more Flexed Arm Hang for USMC-wide in 2014.

Good luck with the Pullup-Push Workout.  Push yourself and you can quickly perform better on your pull-up test.  You can fit this type of program into your present workout plan by just adding 25-50 pullups on your rest days so you do a ten-day routine of pull-ups.

Keep in touch and let me know if I can help you or visit the StewSmith.com Fitness Store for more ideas on workout plans to help you ace your fitness test / lose weight / etc.

Thanks for the e-mails. Keep them coming at stew@stewsmith.com.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

           

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Published Books / DVDs / APPs

Complete Guide to Navy SEAL Fitness      |    More Info     |  Book / DVD
Maximum Fitness - CrossTraining     |    More Info     |  Book only
The Special Operations Workout     |   More Info     |     Book only
The SWAT Workout - From Recruit to SWAT      |  More Info    |  Book Only
The Combat Swimmer Stroke Video     |  More Info   |  Download MP4
The Pre-Habit Workout     |  More Info  |  DVD only
New Fitness APPs Navy SEAL, FBI, Pushup. Pullups   |  More Info    |  APPS

Coming Soon - Navy SEAL Fitness with Weight Training

The Complete List of Stew Smith's eBooks / Books:

* NO EBOOK READER REQUIRED  |  READ WITH ADOBE ACROBAT READER

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness    |  More Info  |  eBook, Book

Reclaim Your Life - The Erin O'Neill Program     |  More Info  |  eBook only

Veteran's Fitness - Baby Boomer and a Flat Stomach     |  More Info   eBook only

The Diabetic Prevention Workout   |  More Info   |   eBook only 

Advanced Maintenance and Recovery Program   |  More Info   |  eBook only

The TRX Workout eBook     |  More Info   eBook only

NEW - Circuit Training 101 eBook      |  More Info   eBook only

NEW Obstacle Course Race eBook      |  More Info   eBook only


The Special Forces Physical Fitness Workouts

 

Combat Conditioning Workout       |  More Info  |  eBook, Book
 

Navy SEAL Workout Phase 1:  Beginner       |  More Info  |    eBook, Book
 

Navy SEAL Workout Phase 2 - 3:  Intermediate     |  More Info   eBook, Book

 

Navy SEAL Workout Phase 4  Grinder PT      |  More Info   eBook, Book


Navy SWCC Workout
       |  More Info    |    eBook, Book

 

Army Special Forces / Ranger Workout  | More Info SF /  Ranger  eBook, Book

 

USMC RECON Workout       |  More Info  |  eBook, Book

 

Air Force PJ / CCT Workout      |  More Info  |  eBook, Book

 

The Coast Guard Rescue Swimmer Workout      |  More Info   eBook, Book

 

The Army Air Assault School Workout     More Info   eBook only

 

The Army Airborne Workout     More Info   eBook only

 

NEW - Upper Body Round Robin (UBRR)    More Info   eBook only

 

The OCS, ROTC, Service Academy, & Bootcamp Workouts

The USMC IST and PFT Workout      More Info   eBook only

 USMC OCS / TBS Workout       |  More Info   eBook, Book

 The Service Academy Workout     More Info   eBook, Book

 

Navy, Air Force, Marine Corp Bootcamp Workout   More Info   eBook, Book

 

The Army OCS and PFT Workout    More Info   eBook, Book

 

NEW Army PRT and Combat Readiness Test Workout    More Info   eBook only

 

The PFT Bible - Military / Police Standard PFT    |  More Info   eBook, Book

 

The Law Enforcement Physical Fitness Test Workouts

 

The FBI Academy / PFT Prep Workout (Vol 1 and 2)      |  More Info   eBook, Book

 

The DEA Prep Workout      More Info   eBook only

 

The FLETC Prep Workout - Ace the PEB      More Info   eBook, Book

 

The PFT Bible - Military / Police Standard PFT      |  More Info   eBook, Book

 

The Fire Fighter Workout       |  More Info   eBook, Book

 


 

 

 

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