Bodyweight QD with pushups and chin ups

[KCCollins]

I’m experimenting with the quick and dead protocol using explosive push ups, but supplementing the explosive chin up for the swing. I want to improve chin ups as a tactical athlete.

Right now my max is a 9-10 rep chin up range.

I started today with 10 push ups, then 2 explosive chin ups then repeated this for 30 mins. 1 min rest between each exercise.

Any thoughts on this? Any suggestions?

 

[Huyovas]

I’m experimenting with the quick and dead protocol using explosive push ups, but supplementing the explosive chin up for the swing. I want to improve chin ups as a tactical athlete.

Right now my max is a 9-10 rep chin up range.

I started today with 10 push ups, then 2 explosive chin ups then repeated this for 30 mins. 1 min rest between each exercise.

Any thoughts on this? Any suggestions?

If you want to continue your Q&D training and to work on chinups at the same time one of the options would be to leave Q&D as it is + do GTG chinups / pullups daily, taking days off as needed. Other option could be to do chinups on separate days from Q&D following FPP. Both approaches will get you to ~20 rep range if you stay consistent.

 

[Luis T. Gonzalez]

Since you can do ten pull ups, you could follow the Rop template of pull-ups. Load your body weight with a weight that allows you to get 6-8 pull-ups and do some ladders with that weight added to your bw. Q&D is awesome!

 

[Xene]

I would not use chin ups with the Q&D template. Do your swings/push ups (033) or even snatch (044) and add pull ups after those sessions or even on off days.

I suggest you to do the fighter pull up program or the red army pull up protocol. Both work.

 

[wespom9]

Agreed, I would avoid chinups. Not really an 'explosive' exercise, and if you try to do it as so I reckon your elbows and shoulders will not agree. Probably would fit best kept as a grind, then program according to your goals of either increasing 1RM or higher rep. FPP works for both (pick the proper 1RM) or ladders for 1RM great as well.

 

[bluejeff]

I agree with separating the chin ups from the Q&D practice. Since Q&D is a hinge/push (think “session A”), a good compliment would be a squat (or other lower body push) and your chin ups (“session B”). Alternate days for A and B. Done.

Do ladders for chin ups, or consider just using a weight vest/belt and getting them overall stronger. If you could do a 1RM chin with added weight equal to your body weight (or even like 80-100lbs) your chin RM is almost guaranteed to go up. You could also alternate blocks of strength and rep-chasing.

My n=1 experience with increasing reps on an exercise is that i need to either a: increase strength significantly, or b: increase overall volume of reps over time.