FIRST PULL-UP
PHASE 0.5

Info

Welcome to Phase 0.5, !

You only undertake this phase if, after several attempts, you are unable to perform a negative pull-up or dip for at least 7 seconds in Phase 1.

  • Please read the manual thoroughly before you start your training!
  • Warm up and try out all the exercises!
  • Remember to deload every third training session (see manual).

Training program:

A1/A2:

Do 5 sets of A1 and A2. Start with A1, then go straight to A2 – that’s one set. Afterward, take a 90-second rest. Repeat.

B:

After you complete A1-A2, do 3 sets of C. After each set you take a 90-second rest.

Training Period:

The training period indicates the duration of weeks you’ll be following the training program before testing your first pull-up or transitioning to the next phase. Phase 1, accordingly, lasts 6-8 weeks.

[FPU1P0.5] Training

Training period: 6-8 Weeks

A1

Tempo: 50X2 | Reps: 2-4 | Sets: 5 | Rest: 90 Sec

Use the first training session to get familiar with the exercises and to find out at which angle / progression you can do 2-3 reps.

Exercise Execution

Starting position: Arms extended, rings turned out, shoulders in depression.

Movement:

  1. Pull yourself up explosively (Tempo X) until your chest touches the rings or (if you have wide arms) until your bicep touches your forearm. Your shoulders are as retracted as possible. The rings are turned inward.
  2. Hold this position for 2 seconds (Tempo 2).
  3. As you slowly go down (Tempo 5), keep your shoulders in depression until your arms are extended. Rings are turned out again, and you are in the starting position. Start immediately (Tempo 0) again with step 1.

Progression

  • The further you go under the rings, the more difficult it becomes. Find a progression level with which you can cleanly perform 2-3 repetitions. Remember the spot on the floor. It’s best to mark it. This progression level does not change initially.
  • Try to increase the number of repetitions with each training session (except on deload day) until you can do 10 sets of 4 repetitions each. Only then can you raise the progression level (mark on the floor).
  • The breaks always remain the same.
A2

Tempo: 50X2 | Reps: 2-4 | Sets: 10 | Rest: 90 Sec

Use the first training session to get familiar with the exercises and to find out at which angle / progression you can do 2-3 reps.

Exercise Execution

Starting position:

Arms extended, shoulders in depression and slight protraction. Spine is neutral. Tense your glutes.

Movement:

  1. Bend your arms slowly (Tempo 5) until your chest or abdomen touches the object or the floor. Your forearms are at a 90-degree angle to the object or floor.
  2. Once at the bottom, push yourself up immediately (Tempo 0) and explosively (Tempo X) back to the starting position.
  3. Hold this position for 2 seconds (Tempo 2) and start again from the beginning with step 1.

Progression

  • The lower the object, the more difficult it becomes (the floor is the hardest). Find a progression level with which you can cleanly perform 2-3 repetitions. The progression level (height of the object) does not change initially.
  • Try to increase the number of repetitions with each training session (except on deload day) until you can do 10 sets of 4 repetitions each. Only then can you increase the progression level (lower object).
  • The breaks always remain the same.
B

Tempo: 4020 | Reps: 10 | Sets: 3 | Rest: 90 Sec

Use the first training session to get familiar with the exercises and to find out with which weight you can do 10 reps. Warm up with 12 and 8 reps (light weight). If you do not have a bar with weight, then take a rod and slide weight plates on it.

Exercise Execution

Starting position:

  • Shoulder blades are down (depression).
  • Shoulders and elbows are at the same height.
  • Elbows have a 90-degree angle.
  • Abdominal muscles are tensed.

Movement:

  • During the downward movement (eccentric – tempo: 4 sec): Go as close as possible to your body with the barbell.
  • Movement upwards (concentric – temp0: 2 sec): Rotate your arms until the bar is above your head.
  • Make sure your shoulder blades do not move forward or upward at any time – only your arms rotate.

Wrong:

  • Tempo is not maintained (too fast and with momentum)
  • Shoulder blades are not down (moving upward/forward)

Progression

  • Gradually increase the weight. Try to maintain the number of repetitions. A 10% deviation is acceptable: 9 or 11 reps.
  • By the end of the phase, you should be training with 10-30% more weight, with the same number of reps and sets.
  • The breaks always remain the same.

If you have any questions about this phase, feel free to leave a comment below. For general inquiries, please post a comment in the manual section. For technical issues, please reach out to our support team via email at support@kcgtraining.com.

Leave a Comment