Pete S
Level 7 Valued Member
In the June 2015 issue of MILO, Pavel published Ladders Reloaded that gave strength parameters for volume, frequency, repetitions, and load based on Soviet research. A pull up program that a 240-lb military special operator with a 1 RM of 32 kg used to add 8 kg in 4 weeks was given as an illustrative example. Having just completed 2 iterations of this plan, I would like to share my results.
In recent years pull ups have been hard on my elbows, leading me to replace them with chin ups. Nevertheless, too much intensity frequently caused golfer's and/or tennis elbow, resulting in long lay offs. In the past year I did manage 46 sessions of chin ups that were never more often than twice a week, used ladders that never exceeded 3 rep rungs, averaged 11 reps per session, and only 8 times used either 8 kg or 12 kg singles. My starting point was at a body weight of 162 lbs with a 12 kg 1 RM as well as claiming 8 strict total reps done 2 years prior.
Preparation included rereading Naked Warrior multiple times to incorporate irradiation by contracting forearms, abs, and glutes; breathing behind the shield; and the hollow position. To counteract elbow issues Iron Mind's Expand Your Hands bands were used after every rung for 10 reps using an easier band size after body weight chins and the next size up after weighted reps. Fast and Loose techniques consisting of shaking hands, arms, and shoulders were added after the bands.
Results: After the first 4-week program, 12 kg was added to my strict chin up for a 1 RM of 24 kg, followed the next day by 11 strict repetition chin ups. The program worked so well that I stopped doing it -- thank you, Dan John. So, after a 3-week hiatus I did it again and hoped to add 8kg. Unfortunately, I was 2" short on my attempt with 32kg and had to settle for a 4 kg increase with a 28 kg chin, followed 10 minutes later with 13 strict repetition chins. Still not a bad way to celebrate my 73rd birthday. BTW, no elbow pain at all during or after the program.
What is remarkable about this methodology is that the 240-lb military special operator used body weight and 16 kg as his primary tools. Only 10 of 382 total reps were above 16 kg. I used 10 lbs the first time through and 8 kg the second go round as my principal additional weight.
While Pavel acknowledges that this was an illustrative "plan designed for a preparatory period, with no intention of peaking," it would be nice to see an optimal program for peaking laid out using the Ladder Reloaded guidance.
In recent years pull ups have been hard on my elbows, leading me to replace them with chin ups. Nevertheless, too much intensity frequently caused golfer's and/or tennis elbow, resulting in long lay offs. In the past year I did manage 46 sessions of chin ups that were never more often than twice a week, used ladders that never exceeded 3 rep rungs, averaged 11 reps per session, and only 8 times used either 8 kg or 12 kg singles. My starting point was at a body weight of 162 lbs with a 12 kg 1 RM as well as claiming 8 strict total reps done 2 years prior.
Preparation included rereading Naked Warrior multiple times to incorporate irradiation by contracting forearms, abs, and glutes; breathing behind the shield; and the hollow position. To counteract elbow issues Iron Mind's Expand Your Hands bands were used after every rung for 10 reps using an easier band size after body weight chins and the next size up after weighted reps. Fast and Loose techniques consisting of shaking hands, arms, and shoulders were added after the bands.
Results: After the first 4-week program, 12 kg was added to my strict chin up for a 1 RM of 24 kg, followed the next day by 11 strict repetition chin ups. The program worked so well that I stopped doing it -- thank you, Dan John. So, after a 3-week hiatus I did it again and hoped to add 8kg. Unfortunately, I was 2" short on my attempt with 32kg and had to settle for a 4 kg increase with a 28 kg chin, followed 10 minutes later with 13 strict repetition chins. Still not a bad way to celebrate my 73rd birthday. BTW, no elbow pain at all during or after the program.
What is remarkable about this methodology is that the 240-lb military special operator used body weight and 16 kg as his primary tools. Only 10 of 382 total reps were above 16 kg. I used 10 lbs the first time through and 8 kg the second go round as my principal additional weight.
While Pavel acknowledges that this was an illustrative "plan designed for a preparatory period, with no intention of peaking," it would be nice to see an optimal program for peaking laid out using the Ladder Reloaded guidance.