FIRST PULL-UP
MANUAL

Step 1 – Get an Overview

• Get a general understanding of the process.
• Take a quick look at Phase 1 so you know what to expect and how the menu navigation works. Click on the Menu at the top and select Phase 1.

Step 2 – Plan Your Training

• On which days do you train? Remember that you train twice a week with 2-3 days rest between sessions. Examples can be found below in the section “Your Training.” Enter the training days in your logbook.
• Where will you train?
• What time will you be training? The workout takes 40-90 minutes.
• Purchase training equipment, if necessary.

Step 3 – Start Training

• It’s best to start right now. It’ll only take a few minutes.

Enter your repetition numbers, sets, weight, notes, etc., in your logbook. Here’s how you can access it:

• Step 1: Click on this link
• Step 2: Click on the File called Kinetic_FPU_Training-Logbook
• Step3: Download the Excel Sheet (In the menu > File > Save as > Download a copy) or print it as PDF (In the menu > File > Print >Export as PDF).

The logbook I’m providing here is, of course, not mandatory. You can also take notes differently.

You will need the following training equipment:

Gymnastic Rings (necessary)

• Exercise: Ring Rows (can also be used for pull-ups)
• TRX suspension trainers work as an alternative as well, but gymnastic rings are more stable, and you have more options. You can also turn the gymnastic rings into a pull-up bar by inserting a stable rod through them.

Pull-Up Bar

• Exercise: Pull-Ups
• Gymnastic rings can replace the pull-up bar. However, it makes sense to have a pull-up bar at home because it is stable and does not swing back and forth. It is not a must-have – but I would recommend it.

Weights (necessary)

• Exercise: Cuban Rotations and External Rotation Fly
• For Cuban Rotations, ideally, you would use barbells. However, you can also use a sturdy broomstick and attach weights to both ends. Two dumbbells also work.
• The weight should be heavy enough that you just manage the prescribed number of repetitions. You should also have the option to add more weight as you get stronger.

Objects of Various Heights (necessary)

• Exercise: Dips and Elevated Push-Ups
• You can perform push-ups at various heights. The higher the object, the easier the progression level. You can use chairs, boxes, benches, or similar objects. They just need to be stable enough to hold your body weight.
• For dips, you need two such objects to have enough space for your body in between. Here are some examples.

Parallettes or Pull-Up Dip Station

• If you don’t have objects for negative dips, then you can buy high parallettes, plyometric boxes, or a pull-up dip station.

Where to Buy the Equipment?

• I recommend Amazon. Don’t spend too much time looking for the perfect equipment. Just choose what has the most reviews.

In your training plans, I use several technical terms. You should be familiar with them to correctly execute the training:

Repetitions (Reps)

If you do 3 push-ups in a row, then we speak of 3 repetitions.

Sets

If you train 3 push-ups in a row, take a break, and then perform another 3 push-ups, then you have completed 2 sets of 3 reps each (short: 3 reps, 2 sets).

Rest

The training sets are interrupted by rests. If you perform a set of 3 push-ups, then take a rest for 60 seconds and afterwards perform another 3 reps, I abbreviate this with: 3 reps, 2 sets, 60 sec rest.

Exercise

An exercise is a sequence of movements that you repeat one or more times, like push-ups, for example.

Training Plan

A training plan consists of multiple training sessions and can last several days, weeks, or months.

Scapula

Scapula refers to the shoulder blade. Learn these terms to understand the movement description:

Elevation: Your shoulders are (or move) upwards

Depression: Your shoulders are (or move) downwards

Retraction: Your shoulders are (or move) backwards

Protraction: Your shoulders are (or move) forwards

Once you have completed steps 1 and 2 (in the “How to Start” section), then you can start your training. Stick with it for 6 weeks! Always train diligently, adhere to the training plan, and pay attention to the quality of your movements.

Training Days and Rest Train 2 days a week, with 2-3 days of rest between training days.

Example:

• Monday and Thursday
• Monday and Friday
• Tuesday and Friday
• Tuesday and Saturday
• Wednesday and Saturday
• Wednesday and Sunday
• Thursday and Sunday

Quality Maintain the movement quality you see in the videos and approach your goal step by step. Attention to detail.

Everything is measured concretely (reps / no reps, touch / don’t touch, etc.). If you are unsure about a measurement, write to me. Please do not change any training variables at the expense of quality.

The exercises utilize the complete range of motion (full range of motion).

Progression Some exercises have different progression levels (difficulty levels). Choose a level with which you can perform the specified number of reps and sets.

If you need to practice the movement first, start with the easiest level.

For some exercises, your feet help. It’s up to you to challenge yourself: help only as much as is challenging for you and allows you to just manage the specified reps or time.

Deload Instructions Every third training session is a deload.

You reduce your sets to 40% and round off.

Example:

Normal Training Day

• Exercise A – 12 sets
• Exercise B – 5 sets
• Exercise C – 3 sets

Deload

• Exercise A – 12 sets * 40% = 4 sets
• Exercise B – 5 sets * 40% = 2 sets
• Exercise C – 3 sets * 40% = 1 set

Deload aids your recovery process and must not be skipped.

Superset When you perform two different exercises back-to-back without rest, that’s a superset. The exercises in a superset are always marked with the same letter and consecutive numbers (e.g., A1, A2 or B1, B2).

Here are two examples of exercises that I’ve combined into a superset:

• A1 Pull-Ups
  • Tempo: 30X1 | Reps: 2 | Sets: Max in 30 min
• A2 Dips
  • Tempo: 30X1 | Reps: 2 | Sets: Max in 30 min

So, you perform exercise A1 (2 pull-ups) and then without a break A2 (2 dips). Do this as often as possible within 30 minutes. You must smartly divide the breaks yourself.

It could also look like this:

• A1 Pull-Ups
  • Tempo: 30X1 | Reps: 5 | Sets: 5 | Rest: 120 sec
• A2 Dips
  • Tempo: 30X1 | Reps: 5 | Sets: 5 | Rest: 120 sec

So, you perform exercise A1 (5 pull-ups) and then without a break A2 (5 dips). After this first set, you rest for 120 seconds. Do this five times (5 sets).

Tempo The phases and positions of a rep can be indicated by a four-digit number. Each digit refers to the duration, in seconds, of the eccentric phase, the eccentric position, the concentric phase, and the concentric position. 0 means no pause and X means as fast as possible.

Example:

5 Push-Ups 40X1

• 4 – Eccentric Phase: 4 seconds in the eccentric phase. From the starting position with extended arms, down to where your nose touches the ground. You move evenly within this movement section.
• 0 – Eccentric Position: Seconds pause at the bottom, where your nose touches the ground.
• X – Concentric Phase: X means “as fast as possible”. The concentric phase, where you push yourself from the bottom (nose on the ground), to the top (extended arms) as quickly as possible, but without momentum.
• 1 – Concentric Position: 1 second pause at the top in the starting position (extended arms).

A metronome app on your phone can be helpful.

The prescribed tempo trumps the video. Meaning that some movements in the videos are faster or slower than indicated. Still, adhere to the prescribed tempo. If necessary, work with a metronome (phone app).

Rest Measure your rests with a stopwatch and adhere to the prescribed times. Don’t rush – think about the quality of movement. If you hit a plateau and cannot increase the number of reps or the intensity, then you can keep the mentioned variables the same and progressively reduce the rests to the minimum. Once you’ve reached the minimum, you will likely be able to increase the number of reps or the intensity.

Unilateral Start with the weaker side when you do exercises where you train one side first and then the other.

Phase 0.5 You only do this phase if, after several attempts, you cannot complete Phase 1. This means: If you cannot do the negative dips or pull-ups.

After you have completed Phase 1, you should have achieved the following goals (after 6-8 weeks):

• Ring Rows / Elevated Push Ups: 10 sets of 4 reps each at a progression level higher than in the first week.
• Cuban Rotations: 3-5 kg more than in week 1.

Phase 1 After you have completed Phase 1, you should have achieved the following goals (after 6-8 weeks):

• Negative Pull-Ups and Dips: 20-25 sets (each 10-15 sec) within 30 minutes.
• Ring Rows / Elevated Push Ups: 10 reps at a progression level higher than in the first week.
• External Rotation Fly: 2-4 kg more than in week 1.

Pull-Up Test After the last training session of Phase 1, take a 2-3 days rest, then try the pull-up.

Warm up well and do additionally the following:

• 10 Ring Rows
• 10 Push-Ups
• 3 minutes rest
• Try the pull-up

Congratulations, !

You can now do a pull-up.

Phase 1.5 If, after several attempts, you cannot do the pull-up, then move on to Phase 1.5.

After you have completed Phase 1.5, you should have achieved the following goals (after 6-8 weeks):

• Negative Chin-Ups and Dips: 5 reps, each 15 sec with 0-15 sec rest intervals
• Ring Rows / Elevated Push Ups: 6 reps at a progression level higher than in the first week
• Cuban Rotation: 3-5 kg more than in week 1

After you have finished Phase 1.5, repeat the pull-up test.

If you still cannot do it, then send me an email (marco@kraftimpuls.com) and I will help you via WhatsApp (provided that you send me videos of your pull-up attempts).