I’ve seen another version of the same program but it started at about Step 10 of this program. So I think if you can do more then start higher.
I think the idea is that you are not maxing out on any of the sets but taking a slow steady approach.
I’ve also heard of a variation where you add in a pullup max day once a week where you just go for your max in one set and no more.
That program is a good one. I had my best results when only doing sets of 5 pull-ups. I went from being about to 10-12 pull-ups to being able to do nearly 40. It was part of a larger workout where you do:
Pyramid push-ups 10-20 by 2’s (10-12-14…20)
Do a set of 20 squats in between each set of push-ups
Pyramid sprint (total distance back and forth) 20 yards, 30 yards, 40 yards, 50 yards, 60 yards, 70, 75 yards
Do a set of 5 pull-ups in between each sprint and rest 20 seconds
Reverse the push-up pyramid 20-10
20 Squats in between…
Reverse the Sprint pyramid 75-20 yards
5 pull-ups in between w/20 seconds rest…
This workout would only last about 15-20 minutes, so in that time you do 180 push-ups, 240 squats, 70 pull-ups, and boat load of sprinting in that time. Not bad at all. Don’t be ashamed to pace yourself on the sprints. I’ve had a few people lose their lunches on that portion.
If you don’t have a place to do the sprinting, I’d do either (a) Canadian Wind Sprints from escalating time (b) Jump Rope Sprints for escalating time (c) KB/DB swings (although this can fry your grip for the pull-ups)
I’ve also seen good results pyramiding pull-ups with a weighted vest.
Shouldn’t there by some volume reduction in there? I didn’t think you could make progress for 60 straight weeks.
Hey Ford, what are Canadian wind sprints?
Step 1: COMPLETE
I just moved on to step 2 of Recon Ron’s pullup program.
Things I’ve noticed so far:
After I complete Step 2 I think I’ll try a max pullup day to see where I’m at.