Welcome! Today is Workout Wednesday!  I am going to try something new in an effort to give you, my readers, more predictability…on Wednesday’s I will share workouts/exercises that are of particular interest to me or I feel are of great benefit.  Today’s post is about how to increase the number of pull-ups in a short time frame.  I am borrowing the routine from Brad McLeod at SEALgrinderPT, who adapted it from Stew Smith (both are former Navy SEALs). 

This past weekend I competed in the 2011 Kettlebell Invitational in Novi Michigan, which will be a whole post in itself.  To prepare for the event required a lot of GS specific kettlebell training, so I wanted to give my body a training reset before starting my next cycle.  I tend to over-train (borderline exercise addict) and that is why I am forcing myself to only do Brad’s 14 day pull-up challenge combined with active recovery (yoga and joint mobility work). 

Brad created his routine by blending two of Stew’s programs:

The Plan: This is 10 days of work and 4 days of rest.

If you want the full details than head over to the otherwise here is the short version.  Here is what your next two weeks will look like if you are only trying the plan…

ODD DAYS: Stew’s PT pyramids from the article above.

pull-ups – 1,2,3,4,5,6,7,6,5,4,3,2,1   

pushups – 2,4,6,8,10,12,14….2

abs of choice 5,10,15,20,25,30,35….5

alternating with NO rest from one exercise to the next

EVEN DAYS:

25- 50-75 pull-ups anyway you can throughout the day or in a single workout.  Do small repetition sets until you reach 25- 50 pull-ups.