Last Update On November 22, 2011
Pass The Navy Seals Test Using Pavel Tsatsouline's Pull-up Ladders
We've already discussed how to increase your push-up numbers using the Nasa push-up program and today I am going to focus on pull-ups.
The following program was popularized by the Russian Strength Coach Pavel Tsatsouline and is called "Ladders".
Note: If you can't do even one pull-up or chin-up check out the GTG method.
The ladder program is pretty simple and quite hard however. The volume is high but is based on your abilities. Usually the program is done with a partner. You do one rep, he does one. You do two reps, he does two. You do three. He does three. You do four. He does four...Don't go to failure on this one. Save a few reps in the bank. Than you may start again from one pull-up. Obviously you can do the program on your own just rest 5-10 seconds between the sets. That way you end up doing more volume and increase your workload.
Let's say that you can do one set of 8 pull-ups followed by two more sets of 6 and 3 pull-ups. The total is 17 pull-ups. If you do it the ladder way you may get something like that: 1,2,3,4,5,6 rest 1,2,3,4. The total amount of pull-ups is 27. In other words you've done ten more reps you would not be able to do it you followed the classic 3 sets to failure approach. You can expect great gains. Pavel Tsatsouline recalls one of his SWAT cowboys worked up to forty consecutive pull-ups with this technique. Just make sure you don't overdo it. Two to three times a week will be enough for the average person. Also keep your back and arm training to absolute minimum or eliminated it completely in order to avoid overuse injuries.
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