Pushing Your Pullup Max to New Levels + Live QA with Stew Smith
Stuck at a number of pullups and want to do more? Here are three ways to push you off the plateau: Weight Vest (WV) Version—Adding a 20-lb weight vest to your pull-up workouts is a way to reduce total volume and work more of the pull-up strength. Try a pyramid with a weight vest or sub-max super set to get about half the total volume but with a strength/endurance combination focus. Try 5-10 sets of 10 reps with a weight vest. Weight Vest + Calisthenics Burnout—Try this tough workout once a week. After a few days' rest from doing pullups, try a max-rep set of WV pullups (20-lb), take off the weight vest, and max out immediately to finish the set. You will find a similar burnout feeling at the end of this set without all the repetitions when doing without a weight vest. If you want to balance it out, add in running and plank pose. This way you also focus on other events you need to excel in as well. Weightlifting Cycle – For adding mass and strength, a weightlifting cycle may also be helpful for the goal of improving pull-ups. This will be different than your typical lift cycle as you prepare for any of the tactical professions that will also involve running, rucking, load bearing, high rep calisthenics testing, and more. Try this Pull and Leg Day as an example: Warm up with Calisthenics like Pullups and Squats to get the legs, back, and arms ready to lift. Repeat 5 times Jog 1 minute Pullups 5 Squats 10 The Lift Section: Deadlifts and Pullups with Rows/Bicep Curls to complete Pulling Movements Repeat 5 times Dead lift 5 (go moderately heavy) WV Pullups max Take off WV - hanging knee ups 10-20 Repeat 3 times Dumbbell 5/arm or Barbell Rows 5 Bicep curls 10-15 Cooldown with Cardio – Follow the lift section with a run and/or ruck combination for the next 30 minutes to maintain your cardio base while working to build a foundation of strength with muscle stamina on top. By including these exercises, you will become a more well-rounded tactical athlete. Remember, you do not just need to focus on being the best at pull-ups but also develop full-body strength, power, speed, agility, muscle stamina, and endurance. Getting good at all of them requires some diversity in your training to ensure consistent addition of the needed exercises to your training plan. The goal is to have no weakness underdeveloped even though you can be the best in a single event. Want to create live streams like this? Check out StreamYard: https://streamyard.com/pal/d/6164612443013120
Stuck at a number of pullups and want to do more? Here are three ways to push you off the plateau: Weight Vest (WV) Version—Adding a 20-lb weight vest to your pull-up workouts is a way to reduce total volume and work more of the pull-up strength. Try a pyramid with a weight vest or sub-max super set to get about half the total volume but with a strength/endurance combination focus. Try 5-10 sets of 10 reps with a weight vest. Weight Vest + Calisthenics Burnout—Try this tough workout once a week. After a few days' rest from doing pullups, try a max-rep set of WV pullups (20-lb), take off the weight vest, and max out immediately to finish the set. You will find a similar burnout feeling at the end of this set without all the repetitions when doing without a weight vest. If you want to balance it out, add in running and plank pose. This way you also focus on other events you need to excel in as well. Weightlifting Cycle – For adding mass and strength, a weightlifting cycle may also be helpful for the goal of improving pull-ups. This will be different than your typical lift cycle as you prepare for any of the tactical professions that will also involve running, rucking, load bearing, high rep calisthenics testing, and more. Try this Pull and Leg Day as an example: Warm up with Calisthenics like Pullups and Squats to get the legs, back, and arms ready to lift. Repeat 5 times Jog 1 minute Pullups 5 Squats 10 The Lift Section: Deadlifts and Pullups with Rows/Bicep Curls to complete Pulling Movements Repeat 5 times Dead lift 5 (go moderately heavy) WV Pullups max Take off WV - hanging knee ups 10-20 Repeat 3 times Dumbbell 5/arm or Barbell Rows 5 Bicep curls 10-15 Cooldown with Cardio – Follow the lift section with a run and/or ruck combination for the next 30 minutes to maintain your cardio base while working to build a foundation of strength with muscle stamina on top. By including these exercises, you will become a more well-rounded tactical athlete. Remember, you do not just need to focus on being the best at pull-ups but also develop full-body strength, power, speed, agility, muscle stamina, and endurance. Getting good at all of them requires some diversity in your training to ensure consistent addition of the needed exercises to your training plan. The goal is to have no weakness underdeveloped even though you can be the best in a single event. Want to create live streams like this? Check out StreamYard: https://streamyard.com/pal/d/6164612443013120