The Fighter Pullup Program Revisited: Build Serious Strength

The effectiveness of certain training protocols stands the test of time, demanding revisiting. Following Jason Marshall’s, Senior SFG, reference to the “Fighter Pullup Program” in his excellent article on training for the TSC, there has been significant interest. This powerful plan, originally highlighted by an unknown Russian author about a decade ago, continues to deliver remarkable results. Amanda Perry, SFG, famously progressed from 6 to 13 strict pullups in just one month using this method. By popular demand, we are reprinting the details of this impactful program, crucial for anyone looking to build serious pulling strength, particularly relevant for The Fighter.

Why Lat Strength is Crucial for The Fighter

Observing Mike Tyson’s back during a punch reveals the critical role of the latissimus dorsi (lats) in combat sports. The lats connect the arm to the rest of the body, providing essential linkage at the moment of impact. Without proper lat activation, a fighter cannot effectively transfer their body mass into the punch, leaving the shoulder vulnerable to injury.

The pullup stands out as the logical exercise choice for developing powerful lats. While bodybuilders might focus on arching the back, looking up, and retracting the shoulder blades to isolate the lats, this form doesn’t directly translate to the needs of The Fighter.

Mastering the Tactical Pullup for Optimal Results

In the ring, movement often occurs in what gymnasts term the “hollow position”—scapulae flared and chest slightly caved in. This posture should be mirrored at the top of your pullups for maximum carryover. Look straight ahead and adopt a slight hunch over the bar. Ensure each repetition is complete by touching your neck or upper chest to the bar. Lower yourself under full control, pausing momentarily at the bottom with arms fully extended before initiating the next rep.

Pavel Tsatsouline demonstrating the tactical pullup technique for The Fighter Pullup Program

Here is the potent Russian pullup program, adaptable for various strength levels.

The Fighter Pullup Program: 5 Rep Max (5RM) Version

This is the foundational structure of the program, designed around your current five-repetition maximum (5RM).

Day 1: 5, 4, 3, 2, 1
Day 2: 5, 4, 3, 2, 2
Day 3: 5, 4, 3, 3, 2
Day 4: 5, 4, 4, 3, 2
Day 5: 5, 5, 4, 3, 2
Day 6: Off
Day 7: 6, 5, 4, 3, 2
Day 8: 6, 5, 4, 3, 3
Day 9: 6, 5, 4, 4, 3
Day 10: 6, 5, 5, 4, 3
Day 11: 6, 6, 5, 4, 3
Day 12: Off
Day 13: 7, 6, 5, 4, 3
Day 14: 7, 6, 5, 4, 4
Day 15: 7, 6, 5, 5, 4
Day 16: 7, 6, 6, 5, 4
Day 17: 7, 7, 6, 5, 4
Day 18: Off
Day 19: 8, 7, 6, 5, 4
Day 20: 8, 7, 6, 5, 5
Day 21: 8, 7, 6, 6, 5
Day 22: 8, 7, 7, 6, 5
Day 23: 8, 8, 7, 6, 5
Day 24: Off
Day 25: 9, 8, 7, 6, 5
Day 26: 9, 8, 7, 6, 6
Day 27: 9, 8, 7, 7, 6
Day 28: 9, 8, 8, 7, 6
Day 29: 9, 9, 8, 7, 6
Day 30: Off

The pattern involves performing an initial set close to your maximum, followed by four subsequent sets, decreasing the reps by one each set. The progression occurs by adding a rep to the last set on the following day, then to the second-to-last set the day after, and so on, working backward through the sets.

Adapting the 5RM Program

This system is typically run for four weeks. After completing the 30-day cycle, take two or three days off before testing your new maximum pullup count. It’s common to see improvements of 2.5 to 3 times the starting reps. For example, starting with a 5RM could lead to achieving 12-15 reps. If your current max is between 6 and 12 pullups, start the program on the day where your personal record (PR) first appears in the sequence. For instance, if you can do 6 reps, begin on Day 7. If your max is 8 reps, start on Day 19.

Should you encounter difficulties or hit a plateau during the routine, regress by repeating the previous week’s progression before attempting to move forward again. If progress stalls repeatedly, consider switching to a different training program for a period.

Amanda Perry SFG executing strict pullups showcasing results from The Fighter Pullup Program

Variations for Different Strength Levels

The Fighter Pullup Program can be modified for individuals starting with fewer reps or those aiming for pure strength gains.

The Fighter Pullup Program: 3 Rep Max (3RM)

This variation suits those currently maxing out at three pullups. It’s also highly effective for individuals focusing solely on strength rather than repetition count; simply add weight (using a dip belt with a kettlebell or weight plate) to bring your unweighted max down to three reps.

Day 1: 3, 2, 1, 1
Day 2: 3, 2, 1, 1
Day 3: 3, 2, 2, 1
Day 4: 3, 3, 2, 1
Day 5: 4, 3, 2, 1
Day 6: Off
Day 7: 4, 3, 2, 1, 1
Day 8: 4, 3, 2, 2, 1
Day 9: 4, 3, 3, 2, 1
Day 10: 4, 4, 3, 2, 1
Day 11: 5, 4, 3, 2, 1
Day 12: Off

Upon completing this cycle, you should be prepared to transition to the standard 5RM program structure.

Scaling for Higher Reps: 15RM and 25RM Examples

For athletes already capable of higher pullup numbers, the program requires adjustment due to increased fatigue from higher-rep sets.

The 15RM Fighter Pullup Program Example:

For someone with a 15-rep max:
Day 1: 12, 10, 8, 6, 4 (Note: Starting reps are 15RM minus 3)
Day 2: 12, 10, 8, 6, 6
Day 3: 12, 10, 8, 8, 6
Day 4: 12, 10, 10, 8, 6
Day 5: 12, 12, 10, 8, 6
Day 6: Off
Day 7: 14, etc. (Starting reps increase, subsequent drops remain similar)

The 25RM Fighter Pullup Program Example:

For an individual boasting a 25-rep max:
Day 1: 20, 16, 12, 8, 4 (Note: Starting reps are 25RM minus 5, larger drop between sets)
Day 2: 20, 16, 12, 8, 8
Day 3: 20, 16, 12, 12, 8
Day 4: 20, 16, 16, 12, 8
Day 5: 20, 20, 16, 12, 8
Day 6: Off
Day 7: 22, etc.

Observe that as the repetition maximum increases, the drop-off in reps per set becomes larger. Performing 24 reps shortly after a max set of 25 is highly unlikely, unlike doing 4 reps after a 5RM set. Higher reps induce greater fatigue. Therefore, start further down from your rep-max and implement larger decreases between sets. Experimentation is key. Incorporating an extra rest day occasionally might also be necessary, as recovery from sets of fifteen or twenty takes longer than from sets of three or five.

Inspiration from Elite Performance

Consider Yakov Zobnin from Siberia, the Heavyweight World Champion in Kyokushinkai karate. Standing over 6’6″ and weighing 220 pounds, despite his height and grueling full-contact training regimen, Zobnin achieves 25 strict pullups. His example serves as powerful motivation.

Conclusion

The Fighter Pullup Program is a time-tested, adaptable, and highly effective method for significantly increasing pullup strength and repetitions. Its structured progression caters to various fitness levels, from beginners working towards their first few reps to advanced athletes aiming for high numbers or pure strength with added weight. By focusing on proper tactical pullup form and adhering to the program’s principles, individuals, especially the fighter seeking enhanced lat development and pulling power, can achieve remarkable results. Commit to the process and build formidable bodyweight strength.