From 0 to 20 pullups

[TMedina]

Stumbled across this story and found it interesting enough to pass along - particularly for those of you contemplating learning pull-ups.  The program is called "Zero to Twenty-plus" and is designed for everyone, from absolute novice to more advanced users.

 

The blurb from the article:

MARINE CORPS BASE QUANTICO, Va. -- “I haven’t met someone yet who I haven’t been able to train to do a pull-up.”

Major Misty Posey, the plans officer for Manpower Integration, developed a pull-up training program to help all Marines improve their pull-ups no matter their starting point, and says she has yet to find a Marine she has not been able to help.

 (http://www.marines.mil/News/NewsDisplay/tabid/3258/Article/673308/zero-to-twenty-plus-marine-develops-program-to-improve-pull-ups.aspx)

 

I've included a series of links found in the article, as well as a website that seems to be re-posting the same information.

http://www.marines.mil/Portals/59/Docs/SecretToPullupsHowToGoFrom0To20.pdf

http://www.marines.mil/Portals/59/Docs/PullupTrainingProgramNovice.pdf

http://www.marines.mil/Portals/59/Docs/PullupTrainingGuide.pdf

http://www.noexceptions2016.com/documents/

 

Disclaimers: I am not now, nor have I ever been a Marine.  I am not currently following the program, but I am incorporating some aspects into my training routine; I will likely be including more as time progresses, as the absolute novice program seems pretty straight-forward.

[Noitca]

Interesting, will have to check this out in more detail later.

[Pavowski]

Particularly interested in the advice on how to increase reps: I maxed out at 10 at one time (with bad form) and these days can handle about 7-8 (with good form), but I've been plateau'd there for a while. 

 

Her tips to increase daily reps with sub-max sets (for me, that'd be doing several sets every day of 3-4 pull-ups) seem to make sense. Gonna give it a go.

[Pavowski]

I can't speak for the long-term results of this, but I just used this advice on the current Assassin mini-challenge, and by doing sub-max sets throughout the day (really, 1/3 max sets), I was able to do almost 100 pull-ups in a 24-hour period. Which is something I've never attempted before, and I am sure I would never have gotten that many if I were trying for 5-6 reps per set like I usually do.

[Myrdinn]

Really interesting, thanks for sharing. As someone who can barely get through 10 push-ups and has never trained my back muscles any help is useful!