4 Week Pull Up Programme

Developing The Kipping Pull Up

4 Week Programme 2 x Sessions a week

 

This is a generic programme, so reps/sets can be altered according to ability/experience. Although this gymnastics programme is a free sample, I am happy to assist in anyway.

I can also provide an excel version of the programme where exercises and reps etc are set out in an easier to read form.

 Email: ajfitnessandsportsmassage@outlook.com

Good Luck!

 

Week 1

Session 1

 

Developing the Hollow position

The Hollow and the Arch are the most fundamental shapes or positions when it comes to learning any gymnastics skill. They both require core strength and flexibility and can be transferred into pull ups, toes to bar, muscle ups and lots more. Without them you are going to find moving on the rig very difficult especially when it comes to linking skills.

Shoulder and Hip flexibility is key to maintaining good lines in these positions, so it is essential to develop this as you learn the skills. I’d be happy to recommend any stretches.

Hollow:

This is the hollow position. The first and most important thing to realise is that there should be no space between your back and the floor. Feet should be pressed together and slightly raised and arms fixed by ears.

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Step 1: Lying on back with arms by sides press back into floor for 3 x 10 secs (if still space under back bend knees)

Step 2: Repeat with arms above head 3 x 10 secs

Step 3: Starting in an upright position with arms fixed by ears slowly curl back into hollow (keep feet on floor if needed) keeping back pressed into floor at all times:  6 reps

Step 4: Repeat 6 reps holding hollow position for 3-5 seconds

Step 5: Lying on back (back pressed into floor) 2 x 5 reps lifting shoulder/arms up into hollow (up and down)

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Step 6: Lying on back (back pressed into floor) 2 x 5 reps lifting feet off floor (up and down) – if needed arms by sides pressing into floor and knees slightly bent

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Step 7: 2 x 5 reps lifting arms and feet off floor into hollow (holding for one second)

 

Arch:

This is the arch position. There should be good open shoulders and hips. Head should be in a neutral position and feet fixed together.

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Step 1: Lying on front 2 x 5 reps lifting shoulder/arms up off floor

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Step 2: Lying on front) 2 x 5 reps lifting feet off floor (arms down by side if needed)

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Step 3: 2 x 5 reps lifting arms and feet off floor into arch shape (holding for one second)

 

Strengthening core for these positions:

3 Rounds:

10 Toe touches (start lying on back on floor, lift legs to vertical postion – reach up with arms to touch toes – feet against wall if needed)

20 second Plank hold

10 V Ups (knees bent if needed)

10 Arch Rocks

10 Leg drops (start lying on back on floor, lift legs to vertical position and lower to hover above the floor then lift back up. Keep back pressed into floor with arms by sides)

10 Arch swims (in an arch hold position – pulse arms and feet fast opposite arm to leg)

Rest 1 minute

 

Session 2:

 

Shoulder/Hip Warm Up

Recapping the positions

2 x 5 Lying pressing back into floor for 5 seconds

2 x 5 lifts into hollow

3 x 5 second hollow hold (using stick)

2 x 5 lifts into arch hold

2 x 5 second arch hold (using stick)

 

 

 

Transferring Positions to the bar:

2 x 5-10 second hollow hold

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2 x 5-10 second arch hold

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2 x 5 reps hang to hollow

2 x 5 reps hang to arch

 

Putting the hollow and arch together:

We can now begin to work on moving between the two positions to develop the kipping movement.

 

Facing wall:

2 x 10 reps moving hollow to arch

On the bar with one foot on box:

2 x 10 moving slow through hollow to arch

On the bar:

2 x 10 moving slow through hollow to arch

 

Strict pull up work

Whilst we are busy developing the kip, its important to remember we are going to need some strict pull up strength in order to be able to achieve the pull ups.

Using band/spot if needed

3 rounds:

5 strict pull ups (regular grip)

Rest 1 min

5 strict pull ups (wide grip)

Rest 1 min

5 negatives – using a box to start at top

Rest 1 min

 

 

 

 

Week 2

Session 1

 

Continuing arch/hollow strengthening:

All exercises to be performed with good body tension, feet tight together and head neutral.

2 x

On Back-

5 x Upper body lifts (step 5 of hollow)

5 x Lower body lifts

5 x Hollow lifts

5 sec Hollow hold

1 min rest

 

2 x

On front –

5 x Upper body lifts

5 x Lower body lifts

5 x Arch lifts

5 sec Arch hold

1 min rest

 

2 x 10 Hollow rocks (holding stick)

2 x 10 Arch rocks (holding stick)

 

 

Facing wall:

2 x 10 reps moving hollow to arch

On the bar with one foot on box:

2 x 10 moving slow through hollow to arch

On the bar:

2 x 10 moving slow through hollow to arch

 

Introducing kipping

2 x 10 Shoulder shrugs practising active shoulders

2 x 10 starting with active shoulders move through small hollow/arch positions

2 x 10 starting with active shoulders move through bigger hollow/arch positions focusing on pulling down with shoulders in hollow

 

Session 2:

Strengthening core:

3 Rounds:

12 Toe touches (feet against wall if needed)

30 second Plank hold

12 V Ups (knees bent if needed)

12 Arch Rocks

12 Leg drops (back pressed into floor)

12 Arch swims

Rest 1 minute

 

Kipping work:

It is important to remember that the kip always begins with movement from the shoulders not the hips. Always start reps from a hang with active shoulders to practise control.

 

2 x 10 shoulder shrugs

2 x 10 small, slow hollow/arch transitions (no big pull down)

3 x 5 kips with one foot on box focusing on introducing pulling down with lats at back

5 x 2 small kips and 1 big pull down with lats (on box)

5 x 2 small kips and 1 big pull down (no box)

 

Strict pull up work

Using band/spot if needed

3 rounds:

8 strict pull ups (regular grip)

Rest 1 min

8 strict pull ups (wide grip)

Rest 1 min

8 negatives – using a box to start at top

Rest 1 min

 

 

Week 3:

Session 1:

Arch/Hollow strengthening

2 rounds:

10 Flat to hollow on floor

10 Flat to arch on floor

10 Hang to hollow on bar

10 hang to arch on bar

Rest 1 min

 

Kip work

 

Ensure you jump to the bar directly underneath it and start in a hang with active shoulders. Practise coming to a stop after kips to remain control.

 

2 x 10 small, kips (no big pull down)

3 x 5 kips with one foot on box focusing on pulling down with lats at back and lifting hips

3 x 2 small kips, 1 big pull down with lats

3 x 2 small kips, 1 big lat pull down,  1 small kip

3 x 1 small kip, 2 big lat pull down, 1 small kip

3 x 1 small kip, 3 big lat pull downs, 1 small kip

Doing variations will help build control in the kip

 

Strengthening core:

3 Rounds:

12 Crunches coming back to hollow

30 second side plank hold (L)

12 Knee ups on bar (like strict toes to bar but in a tuck position)

30 second side plank hold (R)

12 Leg drops side to side (like previous leg drops but with arms out to the side and drop feet from side to side)

12 Arch Stars (lift up to an arch position and star legs for reps)

Rest 1 minute

 

Session 2:

Strict Strength:

Strict pull up work

Same reps as week 1 but I want you to make the reps harder by either using a lighter band, less of a spot or adding weight

3 rounds:

5 strict pull ups (regular grip)

Rest 1 min

5 strict pull ups (wide grip)

Rest 1 min

8 negatives – using a box to start at top if needed

Rest 1 min

 

 

 

 

Introducing the pull up to the kip:

Ensure you jump to the bar directly underneath it and start in a hang with active shoulders. Practise coming to a stop after kips to remain control. We are now going to add the chin over phase into the kip to create the pull up. It is important to remember all the steps we have been working on. Still pull down with lats, still lift the hips. Ensure feet remain infront of you in the hollow position when chin is over the bar, so that they are ready to swing back into the arch after you push away.

 

2 x 5 hollow/arch transitions

With one foot on box:

3 x kip, kip, pull chin to bar, kip

3 x 3 kips pulling chin to bar in every keep. (Move through this slowly, understanding where your feet need to be when you are pulling and pushing away)

 

Without box:

3 x 2 small kips, 1 big pull down with lats

5 x 2 small kips, 1 pull up,  1 small kip

5 x 1 small kip, 1 pull up, 1 small kip

 

Don’t worry if your chin isn’t making it over the bar at this point. Just focus on the technique and if needed go back to the box to refresh the movement pattern

 

Week 4

Session 1:

Strengthening core:

3 Rounds:

15 Crunches coming back to hollow

30 second side plank hold (L)

15 Knee ups on bar

30 second side plank hold (R)

15 Leg drops side to side

15 Arch Stars (slow)

Rest 1 minute

 

3 Rounds:

15 x Lat pull downs on back with band & stick

15 x Lat pull down standing up with band (heavy)

 

Kipping Practise

2 x 5 hollow/arch transitions against wall

2 x 5 hollow/arch transitions on bar

With one foot on box:

3 x kip, kip, pull chin to bar, kip

3 x 3 kips pulling chin to bar in every keep. (Move through this slowly, understanding where your feet need to be when you are pulling and pushing away)

 

Without box:

3 x 2 kips, 1 big pull down with lats

3 x 2 kips, 1 pull up, 1 kip

3 x 1 kip, 1 pull up, 1 kip

 

5 x 1 kip, 2 pull ups, 1 kip

5 x 1 kip, 2 pull ups

5 x 2 pull ups, 1 kip

Session 2:

Its really important even at this point to remain focused on keeping up the strength developed in the arch/hollow positions. You are going to need to be even stronger in these shapes when it comes to toes to bar/muscle ups etc.

 

Arch/Hollow strengthening

2 rounds:

12 x Flat to hollow on floor

12 x Flat to arch on floor

12 x Hang to hollow on bar

12 hang to arch on bar

Rest 1 min

 

Strict pull up work

Ensure the reps are harder by either using a lighter band, less of a spot or adding weight

3 rounds:

8 strict pull ups (regular grip)

Rest 1 min

8 strict pull ups (wide grip)

Rest 1 min

8 negatives – using a box to start at top if needed

Rest 1 min

 

Kipping/Pull ups

 

2 x 5 Kip swings focusing on lat pull down

2 x 3 1 kip, 1 pull up, 1 kip

2 x  1 kip, 2 pull ups, 1 kip

 

EMOM x 5:

3-5 pull ups

 

Keep practising all the drills we went through to get to the last session. If you need to repeat a few sessions before you are ready to start trying pull ups that’s ok. Once you feel comfortable start introducing them into your workouts too. It will be hard at first but practise makes perfect!

All feedback is appreciated!