I've been integrating the whole powerhour/periodization idea into my Workouts for almost all cals (great idea, thanks!) with some variations. I've been trying to think of one for pull-ups, but my reps aren't high enough to get through a workout I make (with decent form). Once I start maxing, can I do negatives (jumping up on the bar and slowly lowering), or is this a harmful and non-productive exercise in "no pain, no gain"? Part of the problem is that I'm using the spinning/hanging bar suggested in an earlier forum, so the reps are pretty low.

If negatives aren't a good solution to maxing, any other suggestions? The real problem is that my reps don't seem high enough to even design a "proper" workout, so I guess the obvious answer is to get my reps up, but I'm looking for a way to get there. Any suggestions appreciated.

-nardi

Go to a weightroom and get on a pullbar machine. Lift about 5 lbs. above your own body weight for a set. Then go down to match your own body weight, and do a set. Rest. Repeat. Increase the weight then back to your own body weight. You may want to rest another day after this work out. Then go back to your chin up bar and see how many you can do.

(I also use the "icandoONEmore!!!" motivation, I squeeze that extra painful pull up--grunting, and making a very ugly face.)

Use this chart:
http://webpages.charter.net/bert/reconron.html

1. chose the week where the top number is what you can do in one set without going to failure with perfect form.

2. wait 90 secs. to 2 minutes, then do the number below until you have completed all five sets.

3. do same column (week) five days in a row (m-f)

4. on the 6th day (Sat) do 1/3 the total number in 3 sets.

5. rest on 7th day (Sun)

6. Move on to next week and repeat


IF YOU CAN NOT DO THE FIRST NUMBER ON THE FIRST WEEK (6 PULL-UPS) WITH PERFECT FORM AND WITH OUT GOING TO FAILURE:

You must work on your strength and neuro-muscular adaption by keeping reps low and perfect.

Start with a number (1-5) that you could do.
We will choose 3 Pull-ups for this example.

Do 5 sets with 3-5 min rest between sets:

MON 3-2-2-2-2 (11 total)
TUE 3-3-2-2-2 (12 total)
WED 3-3-3-2-2 (13 total)
THU 3-3-3-3-2 (14 total)
FRI 3-3-3-3-3 (15 total)
SAT 5 pull-ups total in 3 sets
SUN rest

next week:

MON 4-3-3-3-3
TUE 4-4-3-3-3
etc.

Com. Nardi,

The old Spetsnaz Ladder is brutally effective! Every hour or so do a ladder. This will boost your numbers rather quickly! Also, alternate between the Rocky Bar and a fixed bar every other day. You should see a big improvement there. The Rocky Bar is a very difficult tool to master so use it sparingly if your numbers are low to begin with. Understand also that with the Rocky Bar, your reps will always be low! I can do 20 perfect dead hang pulls on a fixed bar, but with the Rocky Bar I can only do 7-10 reps.

Negatives are a good idea. The strength building effectiveness of a Negative is outstanding. To contradict Com. G&D, DO NOT use a pull-down bar! This is the wrong answer!

I've been integrating the whole powerhour/periodization idea into my Workouts for almost all cals (great idea, thanks!) with some variations. I've been trying to think of one for pull-ups, but my reps aren't high enough to get through a workout I make (with decent form). Once I start maxing, can I do negatives (jumping up on the bar and slowly lowering), or is this a harmful and non-productive exercise in "no pain, no gain"? Part of the problem is that I'm using the spinning/hanging bar suggested in an earlier forum, so the reps are pretty low.

If negatives aren't a good solution to maxing, any other suggestions? The real problem is that my reps don't seem high enough to even design a "proper" workout, so I guess the obvious answer is to get my reps up, but I'm looking for a way to get there. Any suggestions appreciated.

At first glance the Recon Ron program looks like fine for those who wish to use it. I will have to review it in more detail before I make a solid conclusion on it.

Nate

I do admit, I never tried negatives. I will try them today at my workout and report on this post.

The pull down bar seemed to work okay for me, but, I didn't get wonderful results.

I have also been incorporating the powerhour workout into my training with good results, increasing my muscular endurance. Every now and then I will do negatives just to finish myself off by finding a bar about nose height and slowly lowering myself while my knees are bent. Then all I have to do is stand up and do a few more. Smith machines at the gym are pretty good to do negatives on since you can adjust the height of the bar and don't have to keep jumping up and down do start another rep.

For RKC and company - Because of pressed time I have been combining pushups and pullups within each minute of the power hour. I alternate between 3-6 Pullup reps for each minute (usually keep the reps the same for each hour but vary accordingly between Workouts for periodization). And then jump right into the number of pushups I'm doing. I figured why waste several seconds just resting after doing pushups alone, and there are still a few seconds for rest.

Com. Garrett,

Outstanding strategy! Be sure to dramatically reduce the workload after two weeks for 5-7 days.

Nate

I gave the ladder a try. When my arms felt like noodles, I jumped up and did negatives. I am very impressed. It will be a regular exercise now.

The ladder is one good workout! When I was getting ready for OCS (PLCjr) last summer I was able to bump the number from 12 to 16 pull ups in a very short time.

But then at school this year I got really lazy and fat. I am going to have to start that ladder up again soon.

If you want to make your arms feel even more tired just go get some weights to add to your feet. Ouch!

Let me start out by saying excellent workout. I went from 5(no name calling please) to 14. In less than 3 weeks. I have to admit though I took a week off and today knocked out 14. I did the same kind of workout with dips, and can now do 45 unweighted dips or 15-20 with 60 lbs. Now someone please get my situps and pushups up above 80.

Do hourly's. Disco. They helped me a lot. I do a different hourly everyday of the week.

Or hourly circuits! 2-4 exercises an hour every day, opposing cals every other day.

Quick question with the pullups.. How far do you need to pull up? Just so your chin is over the bar or as far up as the chinups are in the PAST video on this site? (To your adams apple)

THX

That info is available here (i.e. read the site):

http://www.specialtactics.com/past.shtml

For Pararescue:
Count one; pull the body up until the Adam's apple clears the top of the bar.

For Combat Control:
COUNT ONE, PULL THE BODY UP UNTIL THE CHIN CLEARS THE TOP OF THE BAR.

I don't think an evaluator will worry too much about the adams apple as long as the chin is over. The problem I see a lot with pulls/chins is not going down all the way (until the arms are straight) and kipping/swinging during the pull-up/chin-up.

Thanks TE... I have looked all over the site and I really have learned alot. I was just confused due to the PAST video. You have a great site here, keep it up! <img border="0" title="" alt="[Cool]" src="images/icons/cool.gif" />