FIRST PULL-UP
PHASE 1.5

Info

Welcome to Phase 1.5, !

You only undertake this phase if you have successfully completed Phase 1 but are unable to perform a pull-up.

  • 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 as many sets of A1 and A2 as you can. You have 30 minutes. Do A1, then immediately A2, and then take a break.

Progression:

  • Once you have chosen how many seconds you will descent (between 10 and 15), stick with it. Do not change it! The only thing you now change / increase is the number of sets within the 30 min.
  • Each set consists of a negative repetition lasting 10-15 seconds. Count the sets and beat your record with each training session (except on deload days).
  • Be smart with your breaks. I would start aiming for 10 sets. Thus, you do one set every 3 minutes: At 0, 3, 6, 9, 12 minutes, etc.

B1/B2:

Once you finish A1-A2, do 5 sets of B1 and B2. Start with B1, then go straight to B2 – that’s one set. Afterward, take a 90-second rest. Repeat.

C:

After you complete B1-B2, 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.

[FPU1P1.5] Training

Training period: 6-8 Weeks

A1

Tempo: 15 Sec | Reps: 3-5 w/ 0-30 Sec rests | Cluster-Sets: 5 | Rest: 120 Sec

  • This time, you will perform A1 and A2 with 5 cluster sets.
  • Cluster sets consist of repetitions that include short rests in between (0-30 sec).
  • First, you perform 3-5 reps of A1 (with short rests of 0-30 sec between the reps), then you do the same for A2.
  • After that, there is a 120-second rest before you start your second cluster set, and so on.

Exercise Execution

Starting position:

At the beginning, your shoulders are in depression (away from your ears), and your chest touches the bar or (if you have wide arms) your bicep touches your forearm. Your grip is supinated (palms facing you).

Movement:

  1. Slowly extend your arms (10-15 sec) and evenly (no jerky movements).
  2. Keep your shoulders down in depression until your arms are fully extended.
  3. Now relax your shoulders (elevation).

First Training – How to Start

The goal of the first training session is to complete 3 reps in the shortest time possible and then note down the length of the rest needed.

  1. After warming up, you perform a Negative Pull-Up (for 15 seconds).
  2. Now, you need to estimate how long of a rest you need to be able to do two more reps.
  3. I suggest you start with a 20-second rest. Then, do the second rep.
    • If you manage the second rep, then take another 20-second rest or less.
    • If the quality of the second rep drops or you don’t reach 15 seconds, then extend the last rest between the reps to 30 seconds.
  4. Then, do the same with Negative Dips (for 15 seconds).
  5. The first set is complete – Now take a 120-second rest.
  6. Then start the second set and repeat everything until you reach 5 sets.
  7. Now you know how many seconds of rest you need between the reps to achieve 5 sets of 3 reps each. Write it down!

Progression – How to Train

  1. On the next training day, try to reach 4 reps (and 5 sets). It’s possible you might not achieve it immediately – if so, try again in the next session. All other variables (tempo, rest between reps, rest between sets) remain consistently the same.
  2. Continue this until you reach 5 reps and 5 sets.
  3. Then, reduce the rest between reps by 10 seconds and start again from step 1.

Here is what the notes could look like:

  • Day 1 Mon: 3,3,3,3,3 @20 sec
  • Day 2 Thu: 4,4,4,4,3 @20 sec
  • Day 3 Mon: 4,4 @20 sec *Deload
  • Day 4 Thu: 4,4,4,4,4 @20 sec
  • Day 5 Mon: 5,5,5,4,4 @20 sec
  • Day 6 Thu: 5,5 @20 sec *Deload
  • Day 7 Mon: 5,5,5,5,5 @20 sec (Goal achieved)
  • Day 8 Thu: 5,5,5,4,3 @10 sec (Reduce rest between reps by 10 sec)
  • etc.
A2

Tempo: 15 Sec | Reps: 3-5 w/ 0-30 Sec rests | Cluster-Sets: 5 | Rest: 120 Sec

  • This time, you will perform A1 and A2 with 5 cluster sets.
  • Cluster sets consist of repetitions that include short rests in between (0-30 sec).
  • First, you perform 3-5 reps of A1 (with short rests of 0-30 sec between the reps), then you do the same for A2.
  • After that, there is a 120-second rest before you start your second cluster set, and so on.

Exercise Execution

Starting position: At the beginning, your shoulders are in depression (away from your ears) and your arms are fully extended.

Movement:

  • Slowly bend your arms (10-15 sec) and evenly (no jerky movements) and go as low as possible until your bicep touches your forearm.
  • Your elbows remain perpendicular to the ground throughout.
  • Try to keep your shoulders in depression as much as possible.

You can perform the dips using different objects. Make sure they are stable and high enough. Or you can buy high parallettes or a pull-up and dip station on Amazon.

First Training – How to Start

The goal of the first training session is to complete 3 reps in the shortest time possible and then note down the length of the rest needed.

  1. After warming up, you perform a Negative Pull-Up (for 15 seconds).
  2. Now, you need to estimate how long of a rest you need to be able to do two more reps.
  3. I suggest you start with a 20-second rest. Then, do the second rep.
    • If you manage the second rep, then take another 20-second rest or less.
    • If the quality of the second rep drops or you don’t reach 15 seconds, then extend the last rest between the reps to 30 seconds.
  4. Then, do the same with Negative Dips (for 15 seconds).
  5. The first set is complete – Now take a 120-second rest.
  6. Then start the second set and repeat everything until you reach 5 sets.
  7. Now you know how many seconds of rest you need between the reps to achieve 5 sets of 3 reps each. Write it down!

Progression – How to Train

  1. On the next training day, try to reach 4 reps (and 5 sets). It’s possible you might not achieve it immediately – if so, try again in the next session. All other variables (tempo, rest between reps, rest between sets) remain consistently the same.
  2. Continue this until you reach 5 reps and 5 sets.
  3. Then, reduce the rest between reps by 10 seconds and start again from step 1.

Here is what the notes could look like:

  • Day 1 Mon: 3,3,3,3,3 @20 sec
  • Day 2 Thu: 4,4,4,4,3 @20 sec
  • Day 3 Mon: 4,4 @20 sec *Deload
  • Day 4 Thu: 4,4,4,4,4 @20 sec
  • Day 5 Mon: 5,5,5,4,4 @20 sec
  • Day 6 Thu: 5,5 @20 sec *Deload
  • Day 7 Mon: 5,5,5,5,5 @20 sec (Goal achieved)
  • Day 8 Thu: 5,5,5,4,3 @10 sec (Reduce rest between reps by 10 sec)
  • etc.
B1

Tempo: 30X1 | Reps: 4-6 | Sets: 7 | 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 4 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 1 second (Tempo 1).
  3. As you slowly go down (Tempo 3), 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 4 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 7 sets of 4 repetitions each. Only then can you raise the progression level (mark on the floor).
  • The breaks always remain the same.
B2

Tempo: 30X1 | Reps: 4-6 | Sets: 7 | 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 4 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 3) 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 1 second (Tempo 1) 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 4 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 7 sets of 4 repetitions each. Only then can you increase the progression level (lower object).
  • The breaks always remain the same.
C1

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.

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