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Bodyweight Fighter Pullup Program [high volume] Question/Confusion

BrettSFG

Level 2 Valued Member
Certified Instructor
Hello, I'm looking to start the fighter pull up program based on my current 15RM. Based on the article, it looks like the program goes up by a volume of 2 reps per set. Why is this? The lower volume programs only go up by 1. This is NOT the same question as why do the numbers drop off more dramatically.
In the article, Pavel gives this example:

Day 1 15RMx12, 10, 8, 6, 4
Day 2 15RMx12, 10, 8, 6, 6
Day 3 15RMx12, 10, 8, 8, 6
Day 4 15RMx12, 10, 10, 8, 6
Day 5 15RMx12, 12, 10, 8, 6
Day 6 Off
Day 7 15RMx14, etc.

From day 5 to day 7... Why does the top set go from 12 to 14? Why not go from 12 to 13? It seems like the bigger jump will be harder the further along you get into the program.

Looking to go from 15 pull ups to 20+ in a month, do you think this is the right program? I previously did the 5RM program last fall and have recently been training pull ups 3x per week. No injuries. Thank you!
 

Dayz

Level 6 Valued Member
It's still a similar(ish) percent increase. If you're doing 5 reps and you increase by one, to 6, that's a 20% increase. Because one rep represent 20% of the amount you're doing (5).

By the time you've accumulated the volume, a 2 rep jump will be fine at the number of reps.

Another issue: FPP isn't meant to be run forever. I used it as a peaking program to go from 17 to 22 in about three weeks. If you jump up by 1, you'll be on the program a lot longer, and it can burn you out. It's like that thing pavel says about bigger weight jumps rather than micro loading. Sometimes it burns you out less to take bigger jumps but then deload sooner than to keep grinding away forever with small increases. Not sure.

Edit: I didn't notice your question but answered in indirectly. It'll work to get you there in three weeks. Exactly what it did for me, 17 to 22
 

BrettSFG

Level 2 Valued Member
Certified Instructor
It's still a similar(ish) percent increase. If you're doing 5 reps and you increase by one, to 6, that's a 20% increase. Because one rep represent 20% of the amount you're doing (5).

By the time you've accumulated the volume, a 2 rep jump will be fine at the number of reps.

Another issue: FPP isn't meant to be run forever. I used it as a peaking program to go from 17 to 22 in about three weeks. If you jump up by 1, you'll be on the program a lot longer, and it can burn you out. It's like that thing pavel says about bigger weight jumps rather than micro loading. Sometimes it burns you out less to take bigger jumps but then deload sooner than to keep grinding away forever with small increases. Not sure.

Edit: I didn't notice your question but answered in indirectly. It'll work to get you there in three weeks. Exactly what it did for me, 17 to 22
Thanks Dayz, I hadn't thought about it that way before. Appreciate your explanation and glad to hear it worked for you, looking forward to running the program starting next week!
 

neal

Level 1 Valued Member
It's still a similar(ish) percent increase. If you're doing 5 reps and you increase by one, to 6, that's a 20% increase. Because one rep represent 20% of the amount you're doing (5).

By the time you've accumulated the volume, a 2 rep jump will be fine at the number of reps.

Another issue: FPP isn't meant to be run forever. I used it as a peaking program to go from 17 to 22 in about three weeks. If you jump up by 1, you'll be on the program a lot longer, and it can burn you out. It's like that thing pavel says about bigger weight jumps rather than micro loading. Sometimes it burns you out less to take bigger jumps but then deload sooner than to keep grinding away forever with small increases. Not sure.

Edit: I didn't notice your question but answered in indirectly. It'll work to get you there in three weeks. Exactly what it did for me, 17 to 22
Can anyone tell me what the rest period is between sets within a particular day? I’m referring to the fighter pull up series. In the quick and dead series they are specific about the rest period, so I’m curious for this one.
Thanks!
 

offwidth

Level 9 Valued Member
Can anyone tell me what the rest period is between sets within a particular day? I’m referring to the fighter pull up series. In the quick and dead series they are specific about the rest period, so I’m curious for this one.
Thanks!
I don’t believe that there is a prescribed rest period.
For me it’s fluid, depending upon where I am at in the progression, wether I am owing them weighted or not, and how I have recovered from the prior session and any other training. But I get good results in the 3 to 5 minute range.
 

lais817

Level 5 Valued Member
Can anyone tell me what the rest period is between sets within a particular day? I’m referring to the fighter pull up series. In the quick and dead series they are specific about the rest period, so I’m curious for this one.
Thanks!
I've been doing them almost GTG most days, but at least 5 mins when I don't.
 

TedDK

Level 4 Valued Member
I have read somewhere thats its recommemded to do it like GTG. At least 15 min between sets.
 
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