Subject: Pullup programming 1.0 to 2.0

Marshall Goldsmith’s book, What Got You Here Won’t Get You There: How Successful People Become Even More Successful, could have been written about pullup programming. The title alone conveys a powerful message. Turning initial success into continued success means updating, refining, and progressing. Too often, we “return to the well” and try something that has brought us success in the past. But what got you here may not be what takes you to the next level.


Pullups can be a particularly beguiling endeavor. However, students who do not update, refine, and progress their pullup programming risk overtraining, strained elbows, and stagnation. At a certain point, 1.0 should become 2.0.


Few pullup programs have delivered like the Fighter Pullup Program (FPP). This 1.0 pullup plan can provide a 2.5-3x increase in pullup rep maxes (after 2-3 rest days) in a four-week cycle. The FPP is a powerful medicine originally designed for five consecutive training days with one day of rest.


A linear ladder progression that beginners thrive on, the FPP starts with rep max and progressively adds reps to “push” the top end.

With fantastic results like doubling a rep max, it is not hard to see why students “return to the well” for another go at the FPP. However, after initial success, it can be time to update the program, as the number of consecutive training days and constant increase in volume can easily become overtraining as a student progresses.


Enter the Fighter Pullup Program 2.0—now available on the StrongFirst App.


While beginners can also benefit from the FPP 2.0, the intermediate and advanced students need the 2.0 adjustments to continue the success. Adding powerlifting cycling and reduced training days to a lower starting point means the program can provide better recovery and reactivity to the stimulus.

The tried-and-true FPP 1.0 remains an excellent pullup program, and FPP 2.0 continues the progression. Available now as a premium practice on the StrongFirst App.

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StrongFirst programming in your training.

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