Welcome to The Street Parking Strict Pull Up EXTRA PROGRAM
It’s time to get that first strict pull up!
This pull up extra program has been put together as something simple you can add in 3 times per week to help you get that first strict pull up! To do this version you may or may not already have your kipping pull up dialed in (you do not have to know how to do kipping pull ups to do this!)
Program Notes
How It Works
The volume of work is low but will help you build the strength necessary to get there. Simply pick 3 days that are not back to back and add ONE of the three sessions in each of those days per week. For example, Session 1 on Monday, Session 2 on Wednesday, and Session 3 on Friday.
The idea is to work this in for 6 weeks, but you can keep it going as long as you need until you build up to your strict pull ups. Consistency is more important than volume - so make sure you are consistently adding these into your normal training!
Gymnastic Bands
Need gymnastics bands?
Rep Fitness has you covered!
The most common bands for things like tricep press downs etc will be the thinner ones! We recommend getting a few bands like these as they are great to have for lots of gymnastic scales. From push ups to ring dips, pull ups to muscle ups! Head over to our Member Discounts page for exclusive discounts for being a part of Street Parking!
Strict Pull Up Warm Up
Strict Pull Up Programming
Session 1
SESSION
10 Sets Of:
3-5 Banded Strict Pull Ups (1 Second Pause at the Top)
8 Rounds of Reverse Tabata (10 sec Work/20 sec Rest):
Inverted Chest to Bar Hold
COACHES NOTES
—BANDED STRICT PULL UP
Use a band that will allow you to get sets of 3, but no more than 5-6 per set. If it makes it too easy, we miss the point. Make sure you start from a complete hang position in the bottom and get your chin all of the way over at the top.
If you don't have bands you can also do a jump and slow lower for this part.
Customizations:
Foot assisted pull up from high hang pull up bar foot on box (1 second pause)
Feet on the floor pull up on low bar
Feet on floor pull up on rings
—Inverted Chest to Bar Hold
Reverse Tabata means you will work for 10 seconds and rest for 20 seconds. For this Tabata, you will do a total of 8 rounds - or 4 minutes. If you are unable to hold the whole 10 seconds each time, that is ok. Work up to it as you progress through the program!
When you pull yourself to the bar/rings hands should be a little wider than shoulder width apart (on rings they will be closer and tight to the body). Pull the elbows back and down. Keep your body rigid!
Customizations:
Band to chest from eye level
Band to chest from up high
Different angles of body for chest to rings
Different angles of body for chest to low bar
Plate to chest
Dumbbells to chest
Session 2
SESSION
5 Sets Of:
10 Inverted Rows
5 Sets Of:
10 Straight Arm Pull Down / Weighted Pull Over
COACHES NOTES
—INVERTED ROWS
You may use rings, a bar in a rack, TRX type bands, or tall parallettes. The more parallel your body is to the ground the harder these become and we want you to make these sets of 10 pretty difficult. Make sure that you start with completely straight arms and pull your body all of the way to the rings/bar/bands at the top with the elbows back.
Customizations:
Plate Bent over rows (1 second pause)
DB bent over rows (1 second pause)
—STRAIGHT ARM BANDED PULL DOWN (OR PULL OVER SUB)
For this you can use a gymnastics band attached to the pull up bar, or stretchy bands in like a doorway. You want to step back and hinge at the hips slightly if you need to with both hands inside of the band. Make sure you are in a position that when you put the hands over head that there is a little resistance. Now, you will press down on the band (pulling with the lats) to bring the band to your hips with the arms still straight.
Use a band that is doable but that 10 is tough to get through. If the band is TOO thick you won't be able to pull down all of the way.
If you don't have bands: you can do a weighted pull over lying on a bench. You will hold a plate, dumbbell or even medicine ball behind the head lying flat on a box or bench. Keeping the arms straight, bring the weight over the top of the chest.
Customizations:
Pull Over with DB
Pull Over with Plate
Session 3
SESSION
5 Sets Of:
10 Second Chin Over Bar Hold
—Rest 30-45 seconds between sets
5 Sets Of:
3-5 Jump and Slow Lower
—Rest 1 min between sets
COACHES NOTES
—CHIN OVER BAR HOLD
This one is pretty self explanatory! If you can't hold the entire 10 seconds at first - that is ok. You will work up to it. The main focus is to make sure your chin is all of the way over the bar in the hold. It's usually the last inch or so that people struggle with when trying to get their strict pull up. To get yourself up you will jump or do whatever you need to do to get the chin over.
Hands should be just outside of shoulders, palms forward. Pull the elbows down and into your body. Keep your lower body rigid as you hold!
Customizations:
Shorter hold (max hold up to 10 seconds)
—JUMP AND SLOW LOWER
For the jump and slow lower we are looking for you to use your legs to assist in getting your chin over the bar. Hands should be a little wider than shoulder width apart, palms forward. Once you jump up - lower yourself as SLOWLY as you can until you are at a full hang position in the bottom. Then without letting go of the bar - jump yourself back up and repeat for 3-5 reps.
Related Resources
Interested in other Pull Up or Gymnastic Programs? Check these out!