From 3 to 8 Pull Ups In Less Than 3 Months!

From 3 to 8 Pull Ups In Less Than 3 Months!

Pull ups are a staple calisthenics skill to master, before moving up to harder moves.

So if you are currently learning how to do do pull ups or how to get better at it, this is for you!

I started training Danielle less than 3 months ago. 

She could then do almost 3 pull ups. She can now do 8 pull ups!

The initial goal was simple: get better at pull ups. 

We set a goal to reach 10 by the end of the year. I think she can even get to 12.

Here is what we did during the last 3 months to more than double her pull ups:

• Daily training with the Online Calisthenics Level 2 program
• Scapular mobility, with an emphasis on shoulder blade shrugs for elevation, abduction and retraction.
• Classic pull up sets
• Band assisted pull ups
• Isolated shoulder blade work with light bands and sticks, in all directions. 
• Isometric holds at various angles in the pull up to strengthen the full range of motion.
• Push up shrugs
• Wrist conditioning drills (stretches, active mobility, false grip)
• Consistency did the rest!

We followed the blueprint I use with all my clients:

• Set a goal
• Visualize it
• Set a plan to get there
• Stick to the plan 
• Be consistent
• Get the results

If you are also working on it, here are some tips to get instantly better at pull ups!

Get ALL my calisthenics workout programs, nutrition, and personal coaching here for more guidance!

Frequently Asked Questions

1. What is the success story featured in the article? The article features the story of a client named Danielle who increased her pull-up capacity from nearly $3$ to $8$ repetitions in less than $3$ months.

2. What was the main training focus for Danielle during the $3$ months? The initial main training focus was simple: to get better at pull-ups, with a set goal of reaching $10$ pull-ups by the end of the year.

3. What were the specific training components used to increase Danielle's pull-up count? The training components included:

• Daily training with the Online Calisthenics Level $2$ program.

• Scapular and shoulder mobility drills (shrugs, abduction, retraction).

• Classic pull-up sets and band-assisted pull-ups.

• Isolated shoulder blade work and isometric holds at various angles.

• Push-up shrugs and wrist conditioning drills.

4. What is the general blueprint used by the coach to achieve fitness results? The blueprint for success is: Set a goal, visualize it, set a plan to get there, stick to the plan, be consistent, and get the results.

5. What is the role of pull-ups in a calisthenics journey? Pull-ups are considered a staple calisthenics skill to master before moving on to harder, more advanced movements.