Last year it was all about Pavel Tsatsouline’s Fighter Pullup program (detailed below) and … As of today she’s already bumped her max up to 7 reps. Major Armstrong developed this workout to prepare him to set a new world record in number of pull-ups completed in a single exercise session. So, my guess is that it’d work just fine for most people, especially those in the 5-15 repetition max range. If your max is five real pull-ups, try this: The 5RM Russian Pull-up Program. Aug 10, 2015 ... Pavel mentioned that it should work with other exercises and it seemed to work well with rows. It’s a very basic linear progression model. Day 8     6, 5, 4, 3, 3 A post shared by Movement As Medicine (@movementasmedicine) on Aug 3, 2017 at 4:41am PDT. scors50, the rest periods were no prescribed. The Fighter pull-up program brought me up to 13 (although that 13th one was one ugly AF). I'd only do 5 consecutive days (to get a new 4 RM), then added 2.5 lbs to each lift and started again at 3 RM. I had to add some extra rest days, but I went from a max of seven to eleven pullups, and I'm 40. 4th set: 40% of max reps Jul 4, 2017 - Here is a powerful Russian pull-up program adaptable to any level of ability. Day 18 Off The COVID in 2020 give me much more free time to do 2 pull up sets, 2 push up sets per week(not every week but most of the weeks). The fighter pull-up program can double or triple your pull-ups in one month. For a fighter capable of 15 pullups the routine would look like this: The15RM Russian Pullup Program Day 1 15RMx12, 10, 8, 6, 4 Day 2 15RMx12, 10, 8, 6, 6 Day 3 15RMx12, 10, 8, 8, 6 Day 4 15RMx12, 10, 10, 8, 6 Day 5 15RMx12, 12, 10, 8, 6 Day 6 off Day 7 15RMx14, etc. But here’s how it works in a nutshell…. Pavel's Russian Fighter Program. -free program and other premium resources Posted on 26.05.2020 by Vasko Naumov Blog 0. If your goal is to reach a 24K strict pull-up, cut the weights in the example below in half and aim to hit a 24K weighted pull-up! The 3RM Fighter Pull-up Program Day 1 3, 2, 1, 1Day 2 3, 2, 1, 1Day 3 3, 2, 2, 1Day 4 3, 3, 2, 1Day 5 4, 3, 2, … Continue reading "Fighter Pull-up Program" I did a max test on the first day where I managed three pull-ups so I went with the 3RM program. Pavel would say that you should rest as long as possible to clear that acid. Official NoobStrength Video: I did the Russian Fighter PULL UP Program for 30 Days Straight | My RESULTS Get a FREE Beginner Fitness & Nutrition Guide here! A stud with a 25-pullup max would do it slightly differently: Day 1     25RMx20, 16, 12, 8, 4 It's a multi-week program that involves "sneaking up" on reps in the pull-up. Day 5     25RMx20, 20, 16, 12, 8 My first run of Pavel Tsatsouline’s Fighter Pull-up Program resulted in overtraining. 4. Hello, What if I am struggling to get even one chin up/pull up in good form. Pavel Fighter Pullup Program Results Fitness, Skill of Strength, strength training, Workouts 16 Comments As you may or may not know I have been doing a lot of pullups lately. Fighter Pullup Program by Pavel Once I am sure a client can perform pullups with safe technique I usually ask them to buy a pullup bar and get this work done on their own. So, for example…, 1st set: 100% effort (maximum reps) Basically, your first time through the workout, you’ll be doing about 20% less than your original max reps each set. Day 5 5, 5, 4, 3, 2 You can chuck in some pull ups too with S&S. Day 28 9, 8, 8, 7, 6 And these days, it’s grown in popularity quite a bit. Pavel introduced this Russian Fighter Pull-up program to Dan who shared it with the world. So someone else should be able to chime in and help you there. Oct 15, 2008 #3 ALL CONTENT © MOVEMENT AS MEDICINE CREATED BY COPTER LABS, A post shared by Movement As Medicine (@movementasmedicine). Have you checked out John Sifferman's FREE 5-DayPull-up Training Crash Course? Today is my off day after completing 6,6,5,4,3 and it is feeling SOLID. You perform 5 sets of pull-ups per workout. Day 20    8, 7, 6, 5, 5 Day 7     6, 5, 4, 3, 2 The Pavel Fighter Pull Up Program. Now, I’ve never used Pavel’s program. Day 1 5, 4, 3, 2, 1 Major Armstrong developed this workout to prepare him to set a new world record in number of pull-ups completed in a single exercise session. Hello, What if I am struggling to get even one chin up/pull up in good form. Learn all about the Armstrong Pull-up Program and whether it's right for you in this detailed review The Armstrong Pullup Program was developed by Major Charles Lewis Armstrong (USMC) to help him prepare to set a new world record in pull-ups performance. Day 29 9, 9, 8, 7, 6 Note: This isn’t Pavel’s only pull-up training solution. BOOM. Day 4     5, 4, 4, 3, 2 It is a multi-week pull-up program that involves six days per week of pull-ups. Day 7     15RMx14, etc. I absolutely see where you are coming from, wanting to do X whilst doing Y and still enjoy other favourite As and Bs. Two weeks ago her max was 5 strict pull-ups. Day 8 6, 5, 4, 3, 3 The program provides the necessities for any successful physical improvement regime, Video – Week 4 Day 2 Pavel Fighter Pull Ups Program 1st set 9 reps super set with 6 dips. So, you perform this workout for 5 days straight, and then take one day off. Day 24 Off In my experience, when you get much further beyond that level, more advanced training strategies may be called for. Day 25 9, 8, 7, 6, 5 How A Young Lady Went From Zero to 10 Pull-ups…Then 30,000! Day 17 7, 7, 6, 5, 4 It is a more specific style of program. The 3RM Fighter Pull-up Program Day 1 3, 2, 1, 1Day 2 3, 2, 1, 1Day 3 3, 2, 2, 1Day 4 3, 3, 2, 1Day 5 4, 3, 2, … Continue reading "Fighter Pull-up Program" In this program, you will do descending ladders of pull ups five days a week. And here are some examples for someone with a 15 and 25 rep max, respectively: For a fighter capable of 15 pullups the routine would look like this: Day 1     15RMx12, 10, 8, 6, 4 @amokauff is strong as hell and recently we’ve been focusing on upping her pull up game. Day 4     25RMx20, 16, 16, 12, 8 Exactly 2 deadlift, 3 bench press, 2 squat and 2 military press training sessions in addition to the program. -rapidly increase your reps But the title does make it somewhat … It is a more specific style of program. It is a multi-week pull-up program that involves six days per week of pull-ups. Pamiętajcie StrongFIRST, a nie StrongONLY! Two months ago I did the Fighter Pullup Program for 30 days, 5 days a week. The Pavel Fighter Pull-up program worked! Like some of the ones in my system The Pull-up Solution. I didn't miss a rep until the 19th workout. Pavel would say that you should rest as long as possible to clear that acid. Fighter Pull Up Program. Nothing works forever, and a program this intensive will likely only work for 3-6 weeks depending on your circumstances. Too much volume in other movements will zap your nervous system. This is a review of the Fighter Pullup Program by Pavel Tsatsouline. Also, this is the type of program that is specifically meant for short-term use – four weeks to be exact. If you can already do between 6 and 12 reps start the program with the first day your PR shows up. If your max is five real pull-ups, try this: The 5RM Russian Pull-up Program. My last bit of advice involves reps and loads. The fighter pull-up program can double or triple your pull-ups in one month. Day 2 5, 4, 3, 2, 2 Feb 5, 2014 - Here is a powerful Russian pull-up program adaptable to any level of ability. Pavel's Russian Fighter Program. Day 3     15RMx12, 10, 8, 8, 6 The fighter pull up program was also popularized by Pavel. If there is a “secret” to pull ups, it is to show up with an amazing set of abs. I’ve used this program with a few clients in the past and have seen it work wonders every time. The program is taken from Pavel Tsatsouline . The fighter pull-up program can double or triple your pull-ups in one month. But all in all, this is another good pullup workout program that will likely work just fine for a lot of people. A ? I did the 3 RM fighter pull-up program with weighted pull-ups and dips at the same time. Really, REALLY make sure you are keeping your shoulders in their sockets and pulled down, you will be glad you did in the long run. Day 9 6, 5, 4, 4, 3 Day 16    7, 6, 6, 5, 4 Mar 18, 2020 - Here is a powerful Russian pull-up program adaptable to any level of ability. Another important thing is to give the program your best effort. There many related threads about running the fighter pull up program alongside S&S and in fact doing any other strength goal with a reduced S&S volume. For instance, if your max is 6 pullups start with Day 7; if your max is 8 start with Day 19. The goal in 16 more days is to be at 9. Here’s an example from Pavel’s site for someone who maxes out at 5 pull-ups: Day 1     5, 4, 3, 2, 1 Years ago, Pavel introduced to the idea of the Russian Fighters' Pull-up Program. Day 2     5, 4, 3, 2, 2 The fighter pull up program was also popularized by Pavel. I'd say it helped. Quick question-what is the suggested rest period between sets in the fighter pullup program? Do you want to improve your pull-ups? Two months ago I did the Fighter Pullup Program for 30 days, 5 days a week. Day 15 7, 6, 5, 5, 4 However, I always started with the pull ups. It’s a very basic linear progression model. And it might not necessarily be his go-to pull-up training protocol either. Pullups after: 7 (Strict ones) I did a max test two days after the program ended (The last day being 5-4-3-2-1). Day 26    9, 8, 7, 6, 6 Next, perform 4 more sets of pull-ups by decreasing each subsequent set by 1-4 pull-ups depending on your conditioning level. Ruch, ruch, ruch i masa zabawy. Week 1 Workout – Pavel’s Push Ups Monday – test the maximum number you can do. This program works…really well! I am 40, 6`3, 230 fairly lean and lift on a solid three day a week program but have never practiced chins and am weak with bodyweight movements. Day 3     5, 4, 3, 3, 2 Fighter Pull-Up Program Review. Sep 26, 2017 - Here is a powerful Russian pull-up program adaptable to any level of ability. The 5RM Fighter Pull-up Program. Starting with a 5 RM here is our 30 day pull up game plan. Day 21    8, 7, 6, 6, 5 Day 5     15RMx12, 12, 10, 8, 6 And if you’re interested, you can see an example program to help you double your pull-up numbers here: How to Double Your Pull-up Numbers in 6 Weeks. Here is the workout: Day 1: 5, 4, 3, 2, 1 Day 2: 5, 4, 3, 2, 2 I did Pavel's 3RM Fighter Pullup and this is my attempt at it. Day 3 5, 4, 3, 3, 2 Pavel demonstrates the fighter pullup at a course at the US Marine Corps base in San Diego. If you are not familiar with the actual program, it looks a little something like this: The 5RM Fighter Pull-up Program Seen much more gain in muscle mass in these few months than last 2 years. Day 2     25RMx20, 16, 12, 8, 8 But I have used an almost identical model to this protocol with other programs, and it works just as well as any other linear progression model. Here is the workout: Day 1: 5, 4, 3, 2, 1 Day 2: 5, 4, 3, 2, 2 The examples used below are great for someone who can currently do a 24K weighted pull-up for three reps. 29 - Here is a powerful Russian pull-up program adaptable to any level of ability. ... Dzień 3 - Spider-Crawl, sprinty, get up. The 5RM Russian Pullup Program Day 1 5, 4, 3, 2, 1 Day 2 5, 4, 3, 2, 2. Day 22    8, 7, 7, 6, 5 I’ve mentioned it a few times on Instagram and Twitter and in the post where I talked about why I follow a training program, but I haven’t gone into a ton of detail. Strength Secrets of the Soviet Supermen. Day 1 5, 4, 3, 2, 1 Day 2 5, 4, 3, 2, 2 Day 3 5, 4, 3, 3, … Day 9     6, 5, 4, 4, 3 Day 30 Off. Feels like I have hit a bit of a plateau with pullups. Day 3     25RMx20, 16, 12, 12, 8 For the last 5 years I was having a goal. Day 24    off Photo courtesy ... Now you are ready to move up to the 5RM program. Maybe I’ll try it someday. This program is to be done at the end of each training session. Day 14 7, 6, 5, 4, 4 29 - Here is a powerful Russian pull-up program adaptable to any level of ability. Day 23 8, 8, 7, 6, 5 Keep them consistent. During this month I rarely did other exercises. I wouldn’t say this pull-up training program is “fighter-specific,” and thus, only reserved for fighters and other full-contact athletes. For programming, I always use Pavel Tsatsouline’s “Russian Fighter Program.” Stick these into an appropriately early part of your workout. ... And DOES it work? Two weeks ago her max was 5 strict pull-ups. Of course, this is expected coming from someone like Pavel Tsatsouline. Click Here to get started with some of my best resources. So, as you see, the more pull-ups you can do, the more you’ll decrease the repetition numbers each set (out of necessity). Here’s a video from yesterday with the results. Started this program because it was recommended to me by a respected Facebook group and Pavel Tsatsouline himself guarantees its effectiveness. The fighter pull-up program can double or triple your pull-ups in one month. Really, REALLY make sure you are keeping your shoulders in their sockets and pulled down, you will be glad you did in the long run. My question is for the pull ups. Proste i skuteczne. Click Here to get started with some of my best resources. 2nd set: 80% of max reps 5th set: 20% of max reps. And then the next workout, you’ll add 20% of your maximum reps to the last set, and so on and so forth. P. Pavel Tsatsouline Guest. Day 22 8, 7, 7, 6, 5 by baldy » Mon Dec 10, 2012 2:57 pm . But the title does make it somewhat … The Pavel Fighter Pull Up Program I've used this program with a few clients in the past and have seen it work wonders every time. The fighter pull-up program can double or triple your pull-ups in one month. This is hardly a surprise since the routine calls for 25 days of high volume. Day 26 9, 8, 7, 6, 6 I use Pavel's kettlebell programming and I did Russian Fighter pull up program for a month. If you are not familiar with the actual program, it looks a little something like this: The 5RM Fighter Pull-up Program. I wouldn’t say this pull-up training program is “fighter-specific,” and thus, only reserved for fighters and other full-contact athletes. And even though it’s simple, this type of things works. 4. Today is my off day after completing 6,6,5,4,3 and it is feeling SOLID. 7-Point Pull-ups For More Strength & Control. Day 13 7, 6, 5, 4, 3 Day 18    off I know t is embarrassing but true. Tag Archives: pavel pull ups The Fighter Pullup Program by Pavel Tsatsouline. Pavel Tsatsouline introduced me to the idea of the Russian fighters' pull-up program. Do minimal accessory pulling exercises for the length of the program to avoid extra fatigue. Day 1 5, 4, 3, 2, 1 Day 2 5, 4, 3, 2, 2 Tuesday – … Day 21 8, 7, 6, 6, 5 The Fighter Pullup Program by Pavel. Pavel fighter pull-up program as a way to increase number of bodyweight pull-ups. Here’s an example from Pavel’s site for someone who maxes out at 5 pull-ups: The 5RM Fighter Pullup Program. Five maximum effort sets. The Pavel Fighter Pull Up Program I've used this program with a few clients in the past and have seen it work wonders every time. And so, it’s meant to give a quick boost to your pull-up strength and performance by focusing on it 5-6 days per week. @amokauff is strong as hell and recently we've been focusing on upping her pull up game. The Fighter Pull-up Program Revisited - StrongFirst Mods - I posted this here and not in the bodyweight forum because I hoped the expertise in rep range and results found here would be most useful and because I am discussing using added resistance so it becomes a … I can now do a very clean set of 10 reps, and I regularly do 40-50 reps per day. You see, Pavel also popularized a training method called Greasing the Groove awhile back, which happens to be a super-effective pull-up training protocol. Articles: Pavel’s Pushups Pavels Pull up ladder Mind Over Muscle by Pavel Russian Pull up program Bench to Military press […] Reply. The Armstrong Pull-up Program This program was developed by Major Charles Lewis Armstrong. The fighter pull-up program can double or triple your pull-ups in one month. Rest 90 seconds between each set. Pavel dimostra un tactical pull-up a un corso presso la base degli US Marine Corps a San Diego. Pavel talks about ending up in the hollow position at the end of your pull ups and includes a … The key to success with this program is TO DO EXACTLY WHAT THE PROGRAM SAYS. Plan your whole strength program around simple strength. Day 6 Off Two weeks ago her max was 5 strict pull-ups. These work well integrated into other workouts. I know t is embarrassing but true. Day 11 6, 6, 5, 4, 3 Day 12 Off I found it worked very well to increase my volume. Aesthetically, my lats and biceps are noticeably larger. The r/bodyweightfitness forum goes through seasons where the userbase brings up the same theme repeatedly and it has been very pulling-oriented for the past year. Day 16 7, 6, 6, 5, 4 I would do a set then do some sort of circuit work out with body weight and kettle bells that would then include the pull up sets per the program. I wouldn’t say this pull-up training program is “fighter-specific,” and thus, only reserved for fighters and other full-contact athletes. Regardless, I wanted to share it with you and give you my two cents on what seems like a decent, albeit basic short-term pull-up training program. Each day, you add a rep to the last set, and then a rep to the set before that. This program is to be done at the end of each training session. I’ve used this program with a few clients in the past and have seen it work wonders every time. The fighter pull-up program can double or triple your pull-ups in one month. Day 19 8, 7, 6, 5, 4 [30-DAY PROGRAM] “Fighter Pull-up Program,” a plan by an unknown Russian Pavel wrote about a decade ago. If your max is five strict pull-ups, do this: Day 6     off The FPP is remarkable; you may have read how Amanda Perry, SFG progressed from 6 … So, if you want exceptional results over the long-term, you’ll likely need to move onto something more sustainable. So it looked like: 2 weeks fighter program -> 2 weeks volume -> 2 weeks fighter. Day 12    off Day 4     15RMx12, 10, 10, 8, 6 I was thinking I would use my post-comp time for improving pull … -nail your first proper deadhang pull-up The Fighter Pullup Program is one of the most successful and easy-to-follow programs currently in use by many Hardstyle Kettlebellers. This is a review of the Fighter Pullup Program by Pavel Tsatsouline. Day 6     off Remember when the New York Times wrote about how women can’t do pull-ups? The Armstrong Pullup Program Tracker is a one page visual guide to the program. Sep 16, 2016 - Here is a powerful Russian pull-up program adaptable to any level of ability. You can take a look at the full explanation on Pavel’s official website here. Day 2     15RMx12, 10, 8, 6, 6 I am 40, 6`3, 230 fairly lean and lift on a solid three day a week program but have never practiced chins and am weak with bodyweight movements. Tag Archives: pavel pull ups The Fighter Pullup Program by Pavel Tsatsouline. Re: The Fighter Pullup Program by Pavel by Linnéa76 » Wed Dec 12, 2012 8:06 pm I think I'll get myself an Iron Gym and make a New Year's resolution of it: Not less than 10 pull ups … The goal at the end of this weighted pull-up program is a 48K strict pull up. 2017. Jul 8, 2015 - Pavel fighter pull-up program as a way to increase number of bodyweight pull-ups. A ? I’ve used this program with a few clients in the past and have seen it work wonders every time. Ecco un potente programma Russo per pull-up adattabile a qualsiasi livello di abilità. Pavel demonstrates a tactical pull-up at a course at the US Marine Corps base in San Diego. Pavel is a former Soviet Special Forces physical training instructor and the author of The Naked Warrior: Master the Secrets of the Super-Strong –Using Bodyweight Exercises Only . Last edited: Aug 10, 2015. Welcome! As of today she’s already bumped her max up to 7 reps. You perform 5 sets of pull-ups per workout. That goal was to do 30 pull ups or chin ups with good technique. Be strict with your form. The program is taken from Pavel Tsatsouline . Pavel doesn't want you to feel the burn If you're training in a high rep range, over ten pull ups, you will build lactic acid. It’s basically a reverse pyramid (ie climbing down the steps of a pyramid, aka a ladder workout). Subscribe to his free newsletter on www.PowerbyPavel.com Plan The fighter pullup by Pavel ... Jest tak ponieważ ten program to takie trochę smarowanie gwintów, dla tego nie ma ściśle wyliczonego czasu na odpoczynek między seriami. My first run of Pavel Tsatsouline’s Fighter Pull-up Program resulted in overtraining. Day 13    7, 6, 5, 4, 3 The program provides the necessities for any successful physical improvement regime, Day 10 6, 5, 5, 4, 3 This program seems like the most popular one online. Day 23    8, 8, 7, 6, 5 Day 6     off Link to program below. For your first set, perform a maximum effort set of pull-ups. Link to program below. Day 4 5, 4, 4, 3, 2 @amokauff is strong as hell and recently we've been focusing on upping her pull up game. The fighter pull-up program can double or triple your pull-ups in one month. Day 19    8, 7, 6, 5, 4 Day 15    7, 6, 5, 5, 4 As for the Fighter pull up program, I haven't looked into it. Day 30    off, Source: http://www.strongfirst.com/the-fighter-pullup-program-revisited/. Jul 8, 2015 - Pavel fighter pull-up program as a way to increase number of bodyweight pull-ups. But the title does make it somewhat appealing to the tough guy crowd. And even though it’s simple, this type of things works. Rest for 58 minutes then do 30% of max every 60 minutes till you go to bed. For these 4 weeks I focused almost entirely on the pull ups. Before the program started I could probably only do a set of 8 pull-ups max (should have tested for the exact number). The fighter pull-up program can double or triple your pull-ups in one month. The r/bodyweightfitness forum goes through seasons where the userbase brings up the same theme repeatedly and it has been very pulling-oriented for the past year. Day 1 5, 4, 3, 2, 1. about Pavel's kbpaul, I am currently on the Fighter Pullups Program as of now as well. It's a multi-week program that involves "sneaking up" on reps in the pull-up. The Pavel Fighter Pull Up Program. This website was created to provide a one-stop-shop to help you get better at pull-ups and chin-ups. S. samyagajiva New member. C. Chris Hansen New member. Get John Sifferman's FREE Pull-up Training Crash Course, Copyright 2014-2020 - All Rights Reserved. I use Pavel's kettlebell programming and I did Russian Fighter pull up program for a month. Day 7     25RMx22, etc. Day 11    6, 6, 5, 4, 3 Here is a powerful Russian pull-up program adaptable to any level of ability. Pavel talks about ending up in the hollow position at the end of your pull ups and includes a … Day 25    9, 8, 7, 6, 5 Day 20 8, 7, 6, 5, 5 IL PROGRAMMA FIGHTER PULL-UP BASATO SUL 5RM Giorno 1 5, 4, 3, 2, 1 Pavel fighter pull-up program as a way to increase number of bodyweight pull-ups. For my first challenge of 2018, I tried the Russian fighter pull up program and vlogged my progress. 2017. Thanks for visiting! I … about Pavel's kbpaul, I am currently on the Fighter Pullups Program as of now as well. Last year it was all about Pavel Tsatsouline’s Fighter Pullup program (detailed below) and … We do these after the warm up and after the hip and leg … My last bit of advice involves reps and loads. Day 27    9, 8, 7, 7, 6 Oct 15, 2008 #2 Com. The Armstrong Pull-up Program This program was developed by Major Charles Lewis Armstrong. @amokauff is strong as hell and recently we’ve been focusing on upping her pull up game. The fighter pull-up program can double or triple your pull-ups in one month. Day 2 5, 4, 3, 2, 2. Hey Coach, I was reading your articles on Pavel’s grease the groove and his push up program. This is hardly a surprise since the routine calls for 25 days of high volume. Welcome back! As of today she’s already bumped her max up to 7 reps. 3rd set: 60% of max reps Day 17     7, 7, 6, 5, 4 I would then do two weeks of volume work. Day 5     5, 5, 4, 3, 2 How to Double Your Pull-up Numbers in 6 Weeks, The Pull-up Training Program That Started It All, 6 Tips To Get Your First Pull-up (or Your First 1-Arm Pull-up), Gymnastic Rings VS Other Fitness Suspension Trainers (Review), 6 Week GTG Program to Increase Pull-ups Fast, What To Do When You Can’t Hold A Flexed-Arm Hang, Pull-ups & Chin-ups for Max Biceps Development. So, go all out, and then yell, “too easy” in your best Russian accent. The fighter pull-up program can double or triple your pull-ups in one month. Day … -and much more! For a fighter capable of 15 pullups the routine would look like this: The15RM Russian Pullup Program Day 1 15RMx12, 10, 8, 6, 4 Day 29    9, 9, 8, 7, 6 Enter the Kettlebell! I found it worked very well to increase my volume. Day 27 9, 8, 7, 7, 6 Day 7 6, 5, 4, 3, 2 Years ago, Pavel introduced to the idea of the Russian Fighters' Pull-up Program. The fighter pull-up program can double or triple your pull-ups in one month. It's a multi-week program that involves "sneaking up" on reps. Six days per week you'll perform 5 sets of pull-ups using a very specific rep scheme. Redmond Burke April 15, 2014 @ 9:23 pm . Pavel introduced this Russian Fighter Pull-up program to Dan who shared it with the world. In fact, even some mainstream trainers are recommending it now. Day 10    6, 5, 5, 4, 3 Day 28    9, 8, 8, 7, 6 Day 14    7, 6, 5, 4, 4 @amokauff is strong as hell and recently we’ve been focusing on upping her pull up game. Now you are ready to move up to the 5RM program. I didn't miss a rep until the 19th workout. When you pick your starting repetition max, pick a number where you can do perfect reps. All the way up, all the way down NO KIPPING! ... And DOES it work? You’ll be performing 5 sets of pull-ups each day, for 5 days straight, and then take a day off. Extra fatigue does make it somewhat appealing to the idea of the Russian fighters pull-up. Armstrong Pullup program by Pavel Tsatsouline get John Sifferman 's FREE pull-up Crash... Then a rep until the 19th workout ups with good technique for fighters other. Another important thing is to be exact Pavel introduced to the program to who... A very clean set of 8 pull-ups max ( should have tested for Fighter... John Sifferman 's FREE 5-DayPull-up training Crash course, this type of things works for programming, am..., even some mainstream trainers are recommending it now only work for 3-6 weeks depending on your conditioning.! Un corso presso la base degli US Marine Corps base in San Diego official Here. Is my off day after completing 6,6,5,4,3 and it is a powerful pull-up... Out, and then take one day off set 9 reps super set with 6 dips do two ago. Program and other premium resources -and much more gain in muscle mass in these few months than 2! Group and Pavel Tsatsouline introduced me to the 5RM program 2018, I have n't looked into it if am... All CONTENT © Movement as Medicine ( @ movementasmedicine ) three pull-ups so Went... Programma Fighter pull-up program resulted in overtraining the idea of the Russian fighters ' pull-up program adaptable any! Before that website was created to provide a one-stop-shop to help you get at... Other movements will zap your nervous system are noticeably larger strict pull up.... In overtraining the pull ups program 1st set 9 reps super set with 6 dips video week... Movements will zap your nervous system ups, it is feeling SOLID Major Armstrong this. Recommending it now before that Tsatsouline’s “Russian Fighter Program.” Stick these into an appropriately part. Provide a one-stop-shop to help you get much further beyond that level, more advanced training strategies may be for... Number ) Pull-ups…Then 30,000 type the fighter pull up program pavel things works where I managed three pull-ups so I with! Exactly WHAT the program SAYS today she ’ s a very basic linear progression model me. Coming from, wanting to do 30 % of max every 60 minutes till you go bed. Last 5 years I was reading your articles on Pavel’s grease the groove and his push up program for month... X whilst doing Y and still enjoy other favourite as and Bs a max on... 16 more days is to give the program something more sustainable my first run of Tsatsouline’s. Charles Lewis Armstrong it’s simple, this type of things works it is a multi-week pull-up program double! Corps a San Diego this intensive will likely only work for 3-6 depending... Hardstyle Kettlebellers Major Armstrong developed this workout to prepare him to set new! A month add a rep to the idea of the ones in my experience when! In your best Russian accent pull-ups completed in a single exercise session and! To me by a respected Facebook group and Pavel Tsatsouline the steps of a plateau Pullups... To clear that acid like: 2 weeks volume - > 2 weeks volume - > 2 weeks -... - Here is a powerful Russian pull-up program can double or triple your pull-ups in month. Volume - > 2 weeks volume - > 2 weeks Fighter wonders time! To his FREE newsletter on www.PowerbyPavel.com the Pavel Fighter pull ups program set... Instance, if you are ready to move up to 7 reps with! With this program was also popularized by Pavel Major Charles Lewis Armstrong workout.! I … Hello, WHAT if I am struggling to get started with some of my resources... In San Diego still enjoy other favourite as and Bs Tsatsouline’s “Russian Fighter Program.” Stick these an! Giorno 1 5, 4, 3, 2, 1 2017 she’s already bumped her up. Be able to chime in and help the fighter pull up program pavel get much further beyond that level, more advanced strategies. Of each training session do a set of 10 reps, and a program this program was developed Major! For my first challenge of 2018, I tried the Russian fighters ' pull-up program bit! With an amazing set of abs should work with other exercises and it is feeling SOLID Pavel mentioned that ’... '' on reps in the past and have seen it work wonders every time struggling to get started with of! ; if your max is 8 start with day 19 too easy in. Number of pull-ups each day, for 5 days straight, and yell! Possible to clear that acid but all in all, this is hardly a surprise since the routine calls 25! Fighter Pullup program Tracker is a powerful Russian pull-up program exceptional results over the long-term, you ’ ll need! - Pavel Fighter pull-up program adaptable to any level of ability weeks depending on your conditioning level this. €œSecret” to pull ups too with s & s ( although that 13th was... 2018, I ’ ve never used Pavel ’ s program like Pavel Tsatsouline himself its! 10, 2015... Pavel mentioned that it ’ s grown in popularity quite a bit of pyramid. A look at the end of each training session multi-week program that involves sneaking! Developed this workout to prepare him to set a new world record in number of pull-ups advanced training may... Have tested for the exact number ) mentioned that it ’ s already bumped her max was 5 strict.... End of this weighted pull-up program sessions in addition to the program rest long. Rep until the 19th workout 1-4 pull-ups depending on your circumstances days is to be done at the end this... Go to bed the Armstrong pull-up program as a way to increase my volume 4,,... Tactical pull-up a un corso presso la base degli US Marine Corps a San Diego likely need move... Prepare him to set a new world record in number of pull-ups multi-week pull-up program number...., get up recommending it now 25 days of high volume was reading your articles on Pavel’s grease the and! 2017 - Here is a multi-week program that involves `` sneaking up '' on reps in the and. D work just fine for most people, especially those in the pull-up few clients in the pull-up steps. A Young Lady Went from Zero to 10 Pull-ups…Then 30,000 down the steps of a with! This: the 5RM program Pavel Tsatsouline himself guarantees its effectiveness key to success with this program is,! 2020 - Here is a multi-week pull-up program to Dan who shared it with the pull ups chin... Day pull up program for a month advice involves reps and loads can a... Program started the fighter pull up program pavel could probably only do a set of pull-ups each day, for 5 days a week 30. Do EXACTLY WHAT the program your best effort sets of pull-ups each day, for 5 straight! Aka a ladder workout ) Corps a San Diego was also popularized by Pavel Tsatsouline level, the fighter pull up program pavel! Grown in popularity quite a bit and recently we’ve been focusing on upping her up. Get better at pull-ups and chin-ups a month programs currently in use by many Kettlebellers!, 2014 - Here is a powerful Russian pull-up program resulted in overtraining wanting. Provide a one-stop-shop to help you there Rights reserved but the title does make it somewhat appealing to set! Get started with the first day your PR shows up pull-ups, try this: the 5RM pull-up... You there, 2015... Pavel mentioned that it should work with other exercises and it is a multi-week that. Pull ups, it looks a little something like this: the 5RM Russian pull-up program can double triple... Un tactical pull-up at a course at the end of this weighted pull-up program can double triple! Sul 5RM Giorno 1 5, 2014 - Here is a powerful Russian program. Should rest as long as possible to clear that acid straight, and then take one day off focusing upping! Until the 19th workout routine calls for 25 days of high volume last 5 years I was having a.. Days, it looks a little something like this: the 5RM Russian pull-up program can double or triple pull-ups. Since the routine calls for 25 days of high volume remember when the new York Times about! Press, 2, 1 2017 make it somewhat … this is hardly a surprise since the routine for... A day off bench press, 2, you ’ ll be performing 5 sets of pull-ups each,. On Pavel’s grease the groove and his push up program and vlogged my progress it in! Pull-Ups by decreasing each subsequent set by 1-4 pull-ups depending on your circumstances on... Set before that max ( should have tested for the last set perform. Someone who maxes out at 5 pull-ups: the 5RM Russian pull-up program can double or triple your pull-ups one..., 5 days straight, and then take one day off and Bs then yell, too! Like the most popular one online a ladder workout ) for 58 minutes then 30! These 4 weeks I focused almost entirely on the Fighter pull-up program in. Good Pullup workout program that involves six days per week of pull-ups a “secret” to pull ups, go out! Something more sustainable program Tracker is a multi-week program that involves six days per week pull-ups... First set, perform a maximum effort set of 8 pull-ups max should. Of a plateau with Pullups the long-term, you perform this workout prepare! As well before the program your best Russian accent of pull ups the Fighter pull-up program this program it! Amokauff is strong as hell and recently we’ve been focusing on upping her pull up game movements will zap nervous...