The following tactic has been proven successful for countless Russian athletes of all levels.
Do a single ladder, once a day, almost every day. This is it.
Start with 1 rep…
Walk around and rest.
Do 2 reps...
Actively rest again.
3 reps…
Keep your rest periods in a 1-2min range.
4 reps…
And so on, until you cannot “climb” any higher. It is important not to overestimate your ability—your last set must have more reps than the previous one.
Your technique must be impeccable in every set and rep—no swinging, kipping, reducing the range of motion, or other amateurish non-sense. Your effort in the top set should be approximately 8 on the 1-10 scale.
If your pullup rep PR is over 15, go up two reps every step: 2-4-6-8, etc.
If you are serious about your pullups, eventually progress to two daily ladders separated by many hours. Vitaly Koulikov, the world record holder in many pullup events, recommends one ladder before lunch and another before dinner.
Two days before the Tactical Strength Challenge perform one ladder in the morning, then rest until the competition. |
| | To register for the May 8, 2021 Tactical Strength Challenge, CLICK HERE |
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