Pull Up Program For Beginners:
The first thing that you need to do when starting out with any new exercise is to get familiar with it. If you are just getting started on your fitness journey then you will probably have some issues which may prevent you from performing the exercise correctly or at all. You don’t want to waste time trying to learn something that isn’t going to work for you, so start off slowly and build up gradually until eventually it becomes second nature.
One way of doing this is to perform the exercise several times before attempting to improve upon it. Another method would be to use a training program that consists of progressively harder exercises until you reach a point where you can no longer complete them without assistance. Both methods will provide you with better results than simply trying to master the exercise yourself.
As a beginner, you won’t be able to go through the whole routine of exercises one after another, but rather you’ll progress step by step. Let’s say that you’re just beginning with the pull up. You could begin by performing 10 reps each set of 5 repetitions. Then, increase this number every week until finally you’ve reached a maximum of 15 reps per set.
You could also begin with doing a single set of pull-ups, resting for 30 seconds, and then do a second set. You can continue to do this until you feel that your energy is completely depleted and cannot carry on. Rest for one minute and repeat the process (this is called the GAS Protocol: Gradually Accumulated Sets). As you become stronger, you can begin to cut down the number of rest periods or even eliminate them altogether. Eventually, you will be able to go through the whole routine without stopping.
These are just some of the ways in which you can get started. There are many others, but the important thing is that you find one that works for you. No matter how good a program you follow is, it won’t do you any good if you don’t stick with it. You will have to be patient and give your body enough time to adapt to this new form of exercise. Don’t get discouraged if you feel like you’re not making any progress.
Everyone has to start somewhere and Rome wasn’t built in a day.
Day Pull Up Challenge:
The 8-week plan that you’re about to embark on is designed to help you achieve the maximum result. It involves following a series of exercises that gradually increase in difficulty in order to peak when you have completed week eight, at which point you will attempt the “day pull up challenge”. This involves taking part in as many pull ups as you can in a single day, recording your results, and then starting week one all over again. After a few weeks you will notice huge improvements in your overall pull up ability.
Remember to try and maintain as good form as possible throughout the exercise. This not only applies to keeping your body straight, but also taking long deep breaths in between reps. Don’t forget to stretch afterwards as well.
The 7-day Week
The first thing you’re going to have to decide on is how many days a week you wish to train. It is recommended that you begin by choosing either a Monday to Saturday or Sunday to Saturday routine as this will keep weekends free for rest. Be careful not to choose a day that you have plans on as you won’t want to interrupt your training session if you’re in the middle of one.
The program is split into four different week, each of which focuses on a different area of the body. It is important that you do not skip ahead and attempt to do an advanced routine as your body will not be prepared for the intensity. You need to work your way up slowly.
It is also important that during the first week you do not attempt to complete the maximum number of repetitions for the day. Instead, only perform as many as you can without breaking form. This will ensure that your muscles are properly warmed up and prevent injury. As the week progresses, increase the quantity until you can perform the maximum amount with ease. Then, begin the next week.
Once you have completed all four weeks, take part in the “day pull up challenge”. This involves performing as many pull ups in a single day as you can without breaking. Record the number that you achieve and then move on to week one of the next level. After a few weeks, you will notice huge improvements in your overall pull up ability.
You can also choose to substitute some exercises for others. For example, if pull downs are too painful on your shoulders, you can substitute them for incline pull ups or lat pull downs (which should be an easy substitution).
Remember to warm up before each set and stretch afterwards.
Go at your own pace and remember to have fun!
The first level of the push up program involves performing three sets of ten repetitions for each push up type. This involves performing normal style, then lowering down until your chest touches the ground then pushing back up to the starting position followed by a clapping motion before repeating. Next, you will perform three sets of ten repetitions of a kneeling push up followed by three sets of ten repetitions of a split style push up.
The pull up program involves performing three sets of ten repetitions of each type of pull up. This involves a normal, wide and back-bend style pull up. Once you can complete all the repetitions within the given set, you can move on to the next week.
The second week of the program does not increase the quantity of repetitions, but changes the type of exercise. The first level involves performing two sets of ten reps of a normal style push up, a kneeling push up and a split style push up.
The third level involves performing three sets of five reps of a clapping push up, a kneeling push up and a split style push up.
The fourth level involves performing three sets of twenty reps of a climb push up, a kneeling push up and a superman style push up.
The fifth level involves performing three sets of twenty reps of a diamond push up, a kneling push up and a wide grip push up.
The sixth level involves performing three sets of twenty reps of a bounce push up, a kneeling push up and a speed bump style push up.
The seventh level involves performing three sets of twenty reps of a cross punch push up, a kneeling push up and a triangle push up.
The eight level involves performing three sets of twenty reps of a barrier style push up, a kneeling push up and at pyramid push up.
The nine level involves performing three sets of twenty reps of a battle ship style push up, a kneeling push up and a one arm push up.
The ten level involves performing three sets of twenty reps of a steeple style push up, a kneeling push up and the other arm to perform the one arm push up.
Remember, do not try to perform the next exercise until you can complete the current weeks exercise with ease. Most males will not be able to complete all the repetitions within the given time, but with practice and hard work, you will get there.
It is best to do this in the morning or before you go to bed as this routine takes about two hours to complete.
Once you have completed the ten levels, you can choose to continue with the routine at level eleven or simply repeat the levels that you found easy or wanted to improve upon.
Good luck, you are going to need it.
The above routines are just some examples of a basic routine that you can follow, there is no one correct way of doing it. There are many variations on the internet and all of them say that they are the best, the truth is that the best routine for you, is the one that you will actually do. So if you find something works for you and is enjoyable, then you have found the right routine for you.
If you want to learn some techniques that you can use to defend yourself, then take a look at this app. For techniques of the deadly as well as the less than deadly kind, you are going to have to check out this app.
The Ultimate Guide To Street Fighting Tactics
Or if you prefer something a little slower paced, then perhaps this book is more your style. It is slightly older than the other two, but the information in it is just as valid.
The Internet has plenty of information on this topic as well. If you are looking for something in particular, let me know and I will see what I can find.
Remember, self defense is about whatever works for you. Whatever you choose to do, practice it until it is second nature. And remember to have fun!
Thank you for reading this far, I hope that you continue your journey to protect yourself and those around you.
Remember, it is better to have a gun and not need it, than to need a gun and not have it.
The Closet Monk
Sources & references used in this article:
Fostering children’s mathematical power: An investigative approach to K-8 mathematics instruction by A Baroody, AJ Baroody, RT Coslick – 1998 – books.google.com
Hang cleans and hang snatches produce similar improvements in female collegiate athletes by JL Ayers, M DeBeliso, TG Sevene, KJ Adams – Biology of sport, 2016 – ncbi.nlm.nih.gov
Dynamic vs. static-stretching warm up: the effect on power and agility performance by DJ McMillian, JH Moore, BS Hatler… – The Journal of Strength …, 2006 – touchontheball.com