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6 - WEEK CHIN UP & PULL UP PROGRESSION PROGRAM

Learn the proper steps & develop the skills and strength to achieve your first chin up & pull up

INSIDE TABLE OF CONTENTS

3 Before You Start Before you begin the program, please read about our terms and conditions as well as our legal disclaimers. By accessing and using this guide, you agree to be bound by these terms.

4 Important Info Make sure you read, understand, and apply all of this important info to really get the most out of your chin up & pull up training!

11 Your 6-Week Program Your 6-Week Chin Up & Pull Up Progression Training Program.

34 Train With Katie Membership Learn more about my TRAIN WITH KATIE membership program where you have access to new full training videos every week along with 24/7 communication and ongoing coaching with me.

www.katiesonier.com

BEFORE YOU START LET'S TALK ABOUT THE LEGAL STUFF BEFORE YOU BEGIN THIS PROGRAM.

LEGAL DISCLAIMER The information in this document is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional.  No health information on this site should be used to diagnose, treat, cure or prevent any medical condition. 

The recommendations, instructions and advice contained within this document and e-mail are in no way intended to replace or to be construed as medical advice and are offered for informational purposes only. Katie Sonier Inc. and its respective agents, heirs, assigns, contractors and employee’s shall not be liable for any claims, demands, damages, rights of action or causes of action, present or future, arising out of or connected to the use of any of the information contained in this Website, including any injuries resulting there from.

CHIN UP & PULL UP PROGRESSION PROGRAM TIPS AND TRICKS TO OPTIMIZE YOUR CHIN UP & PULL UP TRAINING

INFO YOU SHOULD KNOW: REQUIREMENTS FOR THIS PROGRAM: You don't necessarily need a gym for this program. But you will need access to either a smith machine or squat rack and barbell set up for inverted rows early in the programming. You will need a pull up bar with multiple grips for neutral grip chin ups, regular chin ups, and pull ups. You will also need a box/bench for assistance reaching bar. BANDS: You will need bands for this program to do assisted neutral grip chin ups, assisted regular chin ups, and assisted pull ups. The brand I recommend and use with myself and my clients is Serious Steel brand. Green bandheaviest resistance (will give you most assistance). Blue band- medium resistance (will give you medium assistance). Red band- lightest resistance (will give you least assistance). The goal is to progress your way from heaviest to lightest band with time.

CHIN UP & PULL UP PROGRESSION PROGRAM TIPS AND TRICKS TO OPTIMIZE YOUR CHIN UP & PULL UP TRAINING

INFO YOU SHOULD KNOW: CORRECT FORM VS INCORRECT FORM: Get in good habits while you are just starting to learn and practice and understand correct form vs incorrect form when performing chin ups & pull ups. Correct form = scapular depression (moving shoulder blades down away from your ears) & scapular retraction (moving the shoulder blades towards the spine). Incorrect form = scapular elevation (allowing the shoulder blades to move upward towards your ears) & scapular protraction (letting the shoulders blades move away from the spine).

CORRECT FORM: SCAPULAR DEPRESSION & RETRACTION

INCORRECT FORM: SCAPULAR ELEVATION & PROTRACTION

CHIN UP & PULL UP PROGRESSION PROGRAM TIPS AND TRICKS TO OPTIMIZE YOUR CHIN UP & PULL UP TRAINING

INFO YOU SHOULD KNOW: LEG POSITION: I coach pull ups with knees bent and legs behind you (engaging glutes to help stabilize entire body throughout pull). I coach chin ups with legs straight and feet together (using core to help stabilize entire body throughout pull). When first learning chin ups & pull ups, you will find that your body wants to swing. By engaging other muscles (like your glutes and core), you can learn to control that swing.

PULL UP: LEGS BENT, FEET BEHIND

CHIN UP: LEGS STRAIGHT, FEET TOGETHER

CHIN UP & PULL UP PROGRESSION PROGRAM TIPS AND TRICKS TO OPTIMIZE YOUR CHIN UP & PULL UP TRAINING

INFO YOU SHOULD KNOW: BOX/BENCH HEIGHT: In this programming, you will be dong "jumping" chin ups & pull ups and eccentric chin ups & pull ups, which means you will be standing on a box/bench and jumping til your chin reaches above the bar. Keep in mind that the higher the box/bench, the less you will have to jump and the easier it will be. As you continue on with the programming, progress to using a lower box/bench and therefore challenging yourself to use less jump and more of your strength. HIGHER BENCH HEIGHT= MORE ASSISTANCE (EASIEST)

MEDIUM BENCH HEIGHT= LESS ASSISTANCE

LOWER BENCH HEIGHT= LEAST ASSISTANCE (MOST CHALLENGING)

CHIN UP & PULL UP PROGRESSION PROGRAM TIPS AND TRICKS TO OPTIMIZE YOUR CHIN UP & PULL UP TRAINING

INFO YOU SHOULD KNOW: DIFFERENCE BETWEEN NEUTRAL GRIP CHIN UP, REGULAR CHIN UP & PULL UP: In a neutral grip chin up, your palms will face each other. In a regular chin up, your palms will face your face. In a pull up, your palms will face away from your face. A chin up grip is much more narrow than a pull up grip. Chin ups are easier than pull ups. Both chin ups & pull ups primarily work the same muscle groups, but you will get more bicep with a chin up and more lat engagement with a pull up. It's good to practice both because strength in one transfers over to strength in the other. NEUTRAL GRIP CHIN UP: PALMS FACING EACH OTHER

CHIN UP: PULL UP: PALMS FACING YOUR FACE PALMS FACING AWAY (NARROW UNDERHAND) FROM FACE (WIDE OVERHAND)

CHIN UP & PULL UP PROGRESSION PROGRAM TIPS AND TRICKS TO OPTIMIZE YOUR CHIN UP & PULL UP TRAINING

INFO YOU SHOULD KNOW: PRIORITIZE PULL UP TRAINING: If you are serious about learning chin ups & pull ups, you have to make this training a priority. I suggest following this training at least 3 times a week. 4-7 times a week is even better. It takes dedication, persistence, and time to master a skill. The more you do it, the better you will be. WHEN TO IMPLEMENT THIS TRAINING: I suggest implementing this training at the beginning of your upper body sessions or at the beginning, within, or end of your lower body sessions. BENEFITS OF CHIN UPS & PULL UPS: The chin up & pull up are compound upper body lifts, which means you're working multiple muscle groups and getting the biggest bang for your buck (both from a strength standpoint and an aesthetic standpoint) which is always the goal with training. Developing strong back musculature builds a strong posterior chain (build the posterior chain, build the athlete) and allows for better posture. Plus, performing skills like chin ups & pull ups makes you feel badass.

CHIN UP & PULL UP PROGRESSION PROGRAM TIPS AND TRICKS TO OPTIMIZE YOUR CHIN UP & PULL UP PROGRAM

INFO YOU SHOULD KNOW: AMRAP REPS & PROGRESSIVE OVERLOAD: In this programming, I have you performing "AMRAP" reps often which means as many reps as possible in a set. Aim to increase these reps as the weeks go on. Whether this may be machine assisted reps, band assisted reps, jumping, eccentric, or unassisted reps- the goal is to be able to do more over time. This is called progressive overload. This is how you will learn the skill and this is how you will build your upper body strength. As the weeks go on, you will also perform more exercises in one day's programming and more volume overall. WORK AT YOUR OWN PACE: If you need to repeat weeks, do it! We all progress at our own rate. The important thing is that you stick to the programming and challenge yourself. A pull up is a very advanced skill and will take much longer than 6 weeks for most people to achieve. If you've completed the 6 weeks and do not yet have it, I suggest repeating weeks 4-6 until you get it. ONGOING COACHING/HELP FROM ME: Any questions at all, never hesitate to reach out to me via email. I am always here to help! [email protected]

Week 1: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Superset 1: Inverted Row (underhand grip) & Jumping Chin Up. Perform exercises back to back 3 times. 1-3 minute rest between rounds. Inverted Row (underhand narrow grip) x 10 reps

Jumping Chin Up x 5 reps Jump off box/bench until chin reaches above bar

Superset 2: Inverted Row (overhand grip) & Jumping Pull Up. Perform exercises back to back 3 times. 1-3 minute rest between rounds. Inverted Row (overhand wider grip) x 10 reps

**The lower the bar, the more challenging. Walk feet further out in front of you to make more challenging**

Jumping Pull Up x 5 reps Jump off box/bench until chin reaches above bar

**The lower the box/bench, the more challenging**

Week 2: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Superset 1: Inverted Row (underhand grip) & Jumping Chin Up. Perform exercises back to back 3 times. 1-3 minute rest between rounds. Inverted Row (underhand narrow grip) x 12 reps

Jumping Chin Up x 5 reps Jump off box/bench until chin reaches above bar

Superset 2: Inverted Row (overhand grip) & Jumping Pull Up. Perform exercises back to back 3 times. 1-3 minute rest between rounds. Inverted Row (overhand wider grip) x 12 reps

**The lower the bar, the more challenging. Walk feet further out in front of you to make more challenging**

Jumping Pull Up x 5 reps Jump off box/bench until chin reaches above bar

**The lower the box/bench, the more challenging**

Week 2: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Machine or Band Assisted Pull Up: Do as many reps as possible (AMRAP) in a set. Rest 2-3 minutes then repeat 3 times. Band Assisted Pull Up x AMRAP

**Place 1 or both shins in band. 1 shin is more challenging**

Machine or Band Assisted Chin Up: Do as many reps as possible (AMRAP) in a set. Rest 2-3 minutes then repeat 3 times. Band Assisted Chin Up x AMRAP

**Place 1 or both feet in band. 1 foot is more challenging**

Week 2: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Machine or Band Assisted Neutral Grip Chin Up: Do as many reps as possible (AMRAP) in a set. Rest 2-3 minutes then repeat 3 times. Band Assisted Neutral Grip Chin Up x AMRAP

**Use assisted pull up machine if not yet ready to do band assisted reps**

Week 3: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Superset 1: Eccentric Inverted Row (underhand grip) & Jumping Chin Up. Perform exercises back to back 3 times. 1-3 minute rest between rounds. Eccentric Inverted Row- 3 Seconds on Way Down (underhand narrow grip) x 10 reps

Jumping Chin Up x 6 reps Jump off box/bench until chin reaches above bar

Superset 2: Eccentric Inverted Row (overhand grip) & Jumping Pull Up. Perform exercises back to back 3 times. 1-3 minute rest between rounds. Eccentric Inverted Row- 3 Seconds on Way Down (overhand wider grip) x 10 reps

**The lower the bar, the more challenging. Walk feet further out in front of you to make more challenging**

Jumping Pull Up x 6 reps Jump off box/bench until chin reaches above bar

**The lower the box/bench, the more challenging**

Week 3: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Machine or Band Assisted Pull Up: Do as many reps as possible (AMRAP) in a set. Rest 2-3 minutes then repeat 3 times. Band Assisted Pull Up x AMRAP

**Place 1 or both shins in band. 1 shin is more challenging**

Machine or Band Assisted Chin Up: Do as many reps as possible (AMRAP) in a set. Rest 2-3 minutes then repeat 3 times. Band Assisted Chin Up x AMRAP

**Place 1 or both feet in band. 1 foot is more challenging**

Week 3: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Machine or Band Assisted Neutral Grip Chin Up: Do as many reps as possible (AMRAP) in a set. Rest 2-3 minutes then repeat 3 times. Band Assisted Neutral Grip Chin Up x AMRAP

**Use assisted pull up machine if not yet ready to do band assisted reps**

Eccentric Pull Up: Jump chin above bar and control way down for 3 seconds. Rest 2-3 minutes then repeat 3 times. Eccentric Pull Up x 3-5 reps

Week 3: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Eccentric Neutral Grip Chin Up: Jump chin above bar and control way down for 3 seconds. Rest 2-3 minutes then repeat 3 times. Eccentric Neutral Grip Chin Up x 3-5 reps

Eccentric Chin Up: Jump chin above bar and control way down for 3 seconds. Rest 2-3 minutes then repeat 3 times. Eccentric Chin Up x 3-5 reps

Week 4: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Jumping Pull Up: Jump up from box/bench half way and then pull yourself up the other half. Rest 2-3 minutes then repeat 3 times. Jumping Pull Up x 3-5 reps

**Jump up from **Pull yourself up the box/bench half way** rest of the way**

Jumping Chin Up: Jump up from box/bench half way and then pull yourself up the other half. Rest 2-3 minutes then repeat 3 times. Jumping Chin Up x 3-5 reps

Week 4: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Jumping Neutral Grip Chin Up: Jump up half way and then pull yourself up the other half. Rest 2-3 minutes then repeat 3 times. Jumping Neutral Grip Chin Up x 3-5 reps

Band Assisted Eccentric Pull Up: Pull yourself up using assistance from band and then control way down for 3 seconds. Rest 2-3 minutes then repeat 3 times. Band Assisted Eccentric Pull Up x 3-5 reps

Week 4: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Band Assisted Eccentric Neutral Grip Chin Up: Pull yourself up using assistance from band and then control way down for 3 seconds. Rest 2-3 minutes then repeat 3 times. Band Assisted Eccentric Neutral Grip Chin Up x 3-5 reps

Band Assisted Eccentric Chin Up: Pull yourself up using assistance from band and then control way down for 3 seconds. Rest 2-3 minutes then repeat 3 times. Band Assisted Eccentric Chin Up x 3-5 reps

Week 4: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Chin Above the Bar Isometric Holds: Hold chin above bar with each grip (pull up, chin up, neutral grip chin up) for as long as you can. Rest 2-3 minutes then repeat 3 times. Isometric Pull Up Grip Hold x as long as you can

Isometric Neutral Grip Chin Up Hold x as long as you can

Isometric Chin Up Grip Hold x as long as you can

Week 5: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Band Assisted Pull Up: Do as many reps as possible (AMRAP) in a set. Rest 2-3 minutes then repeat 3 times. Band Assisted Pull Up x AMRAP

**Place 1 or both shins in band. 1 shin is more challenging**

Band Assisted Chin Up: Do as many reps as possible (AMRAP) in a set. Rest 2-3 minutes then repeat 3 times. Band Assisted Chin Up x AMRAP

**Place 1 or both feet in band. 1 foot is more challenging**

Week 5: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Band Assisted Neutral Grip Chin Up: Do as many reps as possible (AMRAP) in a set. Rest 2-3 minutes then repeat 3 times. Band Assisted Neutral Grip Chin Up x AMRAP

**Use assisted pull up machine if not yet ready to do band assisted reps**

Week 5: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Jumping Pull Up: Jump up from box/bench half way and then pull yourself up the other half. Rest 2-3 minutes then repeat 3 times. Jumping Pull Up x 3-5 reps

**Jump up from **Pull yourself up the box/bench half way** rest of the way**

Jumping Chin Up: Jump up from box/bench half way and then pull yourself up the other half. Rest 2-3 minutes then repeat 3 times. Jumping Chin Up x 3-5 reps

Week 5: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Jumping Neutral Grip Chin Up: Jump up half way and then pull yourself up the other half. Rest 2-3 minutes then repeat 3 times. Jumping Neutral Grip Chin Up x 3-5 reps

Eccentric Pull Up: Jump chin above bar and control way down for 3-5 seconds. Rest 2-3 minutes then repeat 3 times. Eccentric Pull Up x 5 reps

Week 5: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Eccentric Neutral Grip Chin Up: Jump chin above bar and control way down for 3-5 seconds. Rest 2-3 minutes then repeat 3 times. Eccentric Neutral Grip Chin Up x 5 reps

Eccentric Chin Up: Jump chin above bar and control way down for 3-5 seconds. Rest 2-3 minutes then repeat 3 times. Eccentric Chin Up x 5 reps

Week 6: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Jumping Pull Up: Jump up from box/bench 1/4 of the way and then pull yourself up the rest of the way. Rest 2-3 minutes then repeat 3 times. Jumping Pull Up x 3-5 reps

**Jump up from **Pull yourself up the box/bench half way** rest of the way**

Jumping Chin Up: Jump up from box/bench 1/4 of the way and then pull yourself up the rest of the way. Rest 2-3 minutes then repeat 3 times. Jumping Chin Up x 3-5 reps

Week 6: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Jumping Neutral Grip Chin Up: Jump up from box/bench 1/4 of the way and then pull yourself up the rest of the way. Rest 2-3 minutes then repeat 3 times. Jumping Neutral Grip Chin Up x 3-5 reps

Band Assisted Pull Up: Do as many reps as possible (AMRAP) in a set. Rest 2-3 minutes then repeat 3 times. Band Assisted Pull Up x AMRAP

Week 6: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Band Assisted Chin Up: Do as many reps as possible (AMRAP) in a set. Rest 2-3 minutes then repeat 3 times. Band Assisted Chin Up x AMRAP

Band Assisted Neutral Grip Chin Up: Do as many reps as possible (AMRAP) in a set. Rest 2-3 minutes then repeat 3 times. Band Assisted Neutral Grip Chin Up x AMRAP

Week 6: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Eccentric Pull Up: Jump chin above bar and control way down for 5 seconds. Rest 2-3 minutes then repeat 3 times. Eccentric Pull Up x 5 reps

Eccentric Neutral Grip Chin Up: Jump chin above bar and control way down for 5 seconds. Rest 2-3 minutes then repeat 3 times. Eccentric Neutral Grip Chin Up x 5 reps

Week 6: Chin Up & Pull Up Training Repeat training 3 times a week. 4-7 times a week even better. Eccentric Chin Up: Jump chin above bar and control way down for 5 seconds. Rest 2-3 minutes then repeat 3 times. Eccentric Chin Up x 5 reps

***Repeat weeks 4-6 if you have not yet achieved your first chin up & pull up. Skills take time to learn- much longer than 6 weeks. Stick to the programming!***

3 Ways to Increase Chin Up & Pull Up Reps and Push Past a Plateau 1. Increase frequency. Perform chin ups & pull ups an extra day or two per week. Add in more sets or push for more reps per set. To become a master of a skill, you will need to dedicate more time to practicing the skill. 2. Perform as many unassisted reps as possible (AMRAP) and then grab a band and again perform as many reps as possible (AMRAP). This is pushing past muscular fatigue and results in increased strength and hypertrophy over time.

**AMRAP unassisted**

**AMRAP assisted**

3. Perform concentric and eccentric pause reps. Hold a 2 second pause half way up (concentric phase of movement), 2 second pause with chin above bar, and 2 second pause half way down (eccentric phase of movement). Repeat for as many reps as you can.

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