Pull-Up Improvement Program

Modern Athlete Strength

Tactical

Coaches

Brian and Ben T

Nobody out of shape is good at pull-ups. It is one of the more challenging movements to master. Often, coaches just say "do more pull-ups" without taking a princple-based approach to making their athlete more efficient.

Through this program, we aim to improve your pull-ups through a bias towards bicep and lat development, and a secondary effort towards the deltoids, rhomboids, and trunk.

Here's what the breakdown looks like for training: Week 1 Focus: Eccentric (Negatives) Focus Week 2 Focus: Strict Pull-Up Development Week 3 Focus: Strict Pull-Up + Pause Sets Week 4 Focus: Accommodating Resistance Consistent Throughout: Lat, Bicep, Delt, Rhomboids, Trunk development + Work Capacity/Muscular Endurance

This program is intended to accompany your current strength training program and is designed for those specifically wanting to improve their max pull-up number.

Jump on board today!

$25

Get Pull-Up Improvement Program

Become a Pull-Up Monster

Whether you don't have your first strict pull-up yet or you are going for 20+, each training session can be applied to any skill level and provides scalable options, and direct access to coaches for any questions and form checks.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Recommended

Pull-Up Bar, Bands, DBs, Barbell, Plates

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Negative Pull-Up

10 x 5 @ 1:00

Banded Alphabet

Monday

Week 1 Day 2

Zottman Curl

3 x 10

Single Arm Rear Delt Fly

3 x 15

Tuesday

Week 1 Day 3

Negative Pull-Up

1, 2, 3, 4, 5, 4, 3, 2, 1

Banded Pushup

2 x 1:00

Wednesday

Week 1 Day 4

Scap Pull-Up

3 x 5

Prone Y Raise

3 x 5

Scapular Wall Slide

3 x 5

Thursday

Week 1 Day 5

Alternating DB Hammer Curl

3 x 12

Single Arm DB Row

3 x 12

Friday

Week 1 Day 6

Supine Ring Row

1 x 10

Push-Up

Turkish Get-Up Sit-Up

1 x 5

Saturday

Rest Day

Coaches

More from Modern Athlete Strength

Brian

Brian is a Power Athlete Block One coach, ISSA certified Sports Nutritionist, and current member of the military.

Ben T

Ben is an MS, CSCS, and former NCAA Div 1 Football strength & conditioning coach. Ben currently works as a contracted strength coach with the US Army.

FAQs

Modern Athlete Liability Statement

Consult a medical professional prior to beginning any fitness program. By signing up, the user is voluntarily participating in fitness training entirely at their own risk and waives any right to bring legal action against Modern Athlete Strength Systems, LLC, or associated trainers.