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Old 02-18-2009, 02:06 PM   #1
Ewan Nicholson
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how to progress with pull ups from 2 to many

Hi all,
I am in country were there no crossfit certified trainers(Malta) so I am looking here to try help guide me in getting started. I am just starting out at crossfit, but I as of today only able to do 2 pull ups at a time. Is there a resource ,link or basic outline somewhere or can someone advise me of how do i progress with the pull ups, as there in many WOD and they seem to be a fairly integral part of the works out, but i am trying to get my head around how get to the point were I can manage to do 20X5 ect..Also for now i am just using the bar from a swing at a local playground,(getting there early before the kids invade it) itís a little wide, so my grip is not fantastic, do people recommend hooks for a better grip when using a wide bar
Thanks
Ewan
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Old 02-18-2009, 02:14 PM   #2
Shane Skowron
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Re: how to progress with pull ups from 2 to many

Ewan, welcome to CF. If you scroll down to the bottom you'll see a bunch of links about pullups. Keep clicking through those and eventually you'll get to some that talk about ways to improve pullups. It's been covered a lot on these boards.
Terms you should search for: grease the groove, recon ron, armstrong, density training, gravitron.

As far as the hooks, don't bother. Just get good at wide grip pullups and then when it comes time to do shoulder-width pullups you'll have an advantage.
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Old 02-18-2009, 06:12 PM   #3
Mike Romo
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Re: how to progress with pull ups from 2 to many

Sounds like you are referring to a "thick" bar rather than a wide bar. Thick bars will improve your grip, but can be tough at first.

Keep looking for better bars.

Do pullups as often as you can, 1 or 2 at a time, several times a day= Grease the Groove.

Improvise another setup.

Use fitness bands to assist on a bar. Search for Iron Woody Bands.

Good luck.
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Old 02-19-2009, 12:43 AM   #4
Ewan Nicholson
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Re: how to progress with pull ups from 2 to many

thanks for that, its enough to get me started !!!
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Old 02-19-2009, 09:45 AM   #5
Alex Europa
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Re: how to progress with pull ups from 2 to many

I would advise you to just do the CrossFit Warm Up and follow the WODs as they come up. For the pullups, use an IW band for assistance (as Mike mentioned). There's really no need at this point to try to rush things. The CFWU/WOD are more than enough to help you meet your goal, and doing more right now really won't make things go any faster. Work on kipping (there are a TON of videos in the Exercises & Demos page) and don't sell yourself short - each WOD, do as many as you can do unassisted (with a couple of forced reps) before switching to assisted. You'll be at 10 before you know it...from there, the sky is the limit!

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Old 02-20-2009, 03:11 AM   #6
Blair Robert Lowe
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Re: how to progress with pull ups from 2 to many

If you can do 2, work negatives. Do a jumping pullup and negative down for 5-7s. Work a manageable set of these and try to do a minimum of 3 sets if not 5 or 7 a day.

Work on your kipping pullups as well. If you're using a thick bar you may have to use a thumb on top versus thumb opposed grip.
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Old 02-20-2009, 06:47 AM   #7
Ewan Nicholson
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Re: how to progress with pull ups from 2 to many

thanks for that, found this link giving good example of both of what you mentioned http://www.youtube.com/watch?v=K8nFXb4HgwM
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Old 02-20-2009, 06:50 AM   #8
Allen Griffin
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Re: how to progress with pull ups from 2 to many

Here's the program I'm using that I found on this site somewhere. I could only do 2 pull-ups at the beginning of the year. I'd say I could 7-8 now depending on the day.

Step 1:1,1,1,1,1 Step 16:9,7,6,5,5
Step 2:2,2,1,1,1 Step 17:10,7,6,6,5
Step 3:3,2,2,1,1 Step 18:10,8,6,6,6
Step 4:3,2,2,2,1 Step 19:10,8,7,6,6
Step 5:4,2,2,2,2 Step 20:11,8,7,7,6
Step 6:4,3,2,2,2 Step 21:12,9,7,7,7
Step 7:4,4,2,2,2 Step 22:13,9,8,7,7
Step 8:5,4,3,2,2 Step 23:14,9,8,8,7
Step 9:5,4,3,3,3 Step 24:14,10,8,8,8
Step 10:6,4,4,3,3 Step 25:15,10,9,8,8
Step 11:6,5,4,4,3 Step 26:16,10,9,9,8
Step 12:7,5,4,4,4 Step 27:16,11,9,9,9
Step 13:7,6,5,4,4 Step 28:17,11,10,9,9
Step 14:8,6,5,5,4 Step 29:18,11,10,10,9
Step 15:8,7,5,5,5 Step 30:18,12,10,10,10

I spent two weeks on the first couple of steps, but now I'm advancing a step/week. I do this Mon-Sat and I do it in as little time as possible. I don't spread the sets throughout the day. There's an LA fitness by my job, so I usually just do it during lunch. I know it could take a while to get to step 30, but it's working so far. Don't skip a step even if you think you can. If the WOD includes pull-ups then it replaces this program for that day. Hope this helps.
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Old 02-20-2009, 06:53 AM   #9
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Re: how to progress with pull ups from 2 to many

That's the Recon Ron program which many people have used with lots of success.
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Old 02-20-2009, 03:56 PM   #10
Ewan Nicholson
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Re: how to progress with pull ups from 2 to many

ok sorry for sounding dumb, Step 1:1,1,1,1,1 means i just do 1 pull up, then break and do whatever other exercise i am doing on that WOD, then 1 again, then other excercise, 1 again ect..?Or you mean just each day for instance with Step 1: i try do 1 pull up 5 times through out a day?

Last edited by Ewan Nicholson : 02-20-2009 at 04:04 PM.
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