Wednesday, July 17, 2024

The Fighter Pull-Up Plan and the Naked Warrior


The Fighter Pull-Up Plan

By Adam Mundorf

The Fighter Pull-Up Plan
The Fighter Pull-Up Plan is a fantastic plan by an unknown Russian author but popularized by Pavel Tsatsouline.  It allows you to gradually build up reps in the pull-up without even really realizing it.  I love doing pull ups so I'll enjoy this a lot.  The exact rep scheme is kind of a lot to post on here so I'll skip that for now but if you want to learn more here's the link : The Figher Pullup Program Revisited .  Eventually, I'll probably move to weighted pull-ups once I top 20 pull ups in a set.  I think that's a decent goal. Then, I eventually want to reach a 1/2 Bodyweight chin up.

The Naked Warrior
The Naked Warrior is a book by Pavel Tsatsouline centering around two main movements : the one arm push-up and the pistol squat.  The way to progress these two movements is to do them frequently throughout the day using various progressions and regressions.

I chose to go with just the one arm push-up for simplicity's sake.  Huh, interesting push and a pull.  So, everyday I will perform some one arm push-up variants randomly throughout the day.  Sometimes against the wall, other times against counters and sometimes against progressively lower bases.  Overtime I will master form and reach a perfect one arm push-up almost effortlessly.

Mobility and Stretching
  • Warm-Up (Before Chin Ups)
    • Joint Circles
    • Toe Touch/Reach Overhead
    • Stick Dislocates
  • Pre-Bed Stretching (Workout Day)
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch (Crossed Legs)
    • Towel Calf Stretch 
    • Passive Bar Hang
  • Mobility and Stretching (Pre-Bed) (Off Day)
    • Joint Circles
    • Toe Touch/Reach Overhead
    • Stick Dislocates
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch (Crossed Legs)
    • Towel Calf Stretch
    • Passive Bar Hang
Chalk
I recommend you use chalk for this program.  It takes all of the environmental factors out of it and allows you just to focus on getting your chin over the bar.

Thank you for Reading.

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