Tutorial

Practical. Movement. Training.

Playlist video : 17

How to Pullup - Programming 2.

How to Pullup #17 - Programming 2 Parkour Tutorial. [092]

tutorial

Video Details

In this tutorial, we’ll explore how to progressively determine your five-rep max (5 RM) using a structured approach while maintaining quality during each set. This focuses on gradually increasing weight and understanding when your body has reached its limit. By developing this awareness, you can enhance your strength training without risking poor form or injury.

To begin, start with a lighter weight where you can comfortably perform five pull-ups without compromise. Begin with a resistance band that provides enough assistance, allowing you to perform full-range movements. Once you’re stable with the green band, you can incrementally increase the weight by 1 kilogram or even half a kilogram, moving to a more challenging belt, like the blue one. It's crucial to monitor the quality of your repetitions—if you notice any degradation in your form or struggle with the final reps, that’s a sign to reassess and establish your current work set based on what you can execute while keeping the pull-ups clean and effective.

As you continue your training, always prioritize rest between sets. Allow yourself adequate recovery time so that you can approach each attempt with fresh strength. Staying warm during your rest period is important, too, to maintain muscle readiness. Remember, the goal is to find a challenging weight while ensuring that your technique remains sharp and safe.

To recap, focus on maintaining quality during each set while progressively increasing weights. Pay close attention to how your body responds—when your form declines, it’s time to set your work target. Finally, remember to rest adequately between attempts, ensuring you stay as capable as possible for each set.

Start with lighter weights and focus on perfecting your form during five pull-ups.
Incrementally increase resistance while always monitoring your movement quality.
Ensure adequate rest between sets to optimize your performance during weight increases.

Note: This video summary is generated by AI from the video transcript and may not always be accurate.

Transcript

																									
														0.21
														welcome back to programming number two
													
																									
														2.61
														with this episode we are going to have a
													
																									
														5.43
														look at trying to now figure out what
													
																									
														8.79
														our program is going to consist of and
													
																									
														11.58
														we're going to have a look at what is
													
																									
														13.139
														called the work set and our actual
													
																									
														16.23
														training program in the last episode we
													
																									
														19.199
														have a look at creating our scale and
													
																									
														22.08
														placing ourselves on that scale of our
													
																									
														24.93
														current ability level now what we're
													
																									
														27.99
														going to look at is how we can develop
													
																									
														30.57
														our program and our training to increase
													
																									
														34.53
														that ability level we now know what our
													
																									
														38.34
														1 RM is we've determined in this example
													
																									
														41.07
														that the red band was our current
													
																									
														43.29
														ability level we're now going to have a
													
																									
														45.629
														look at trying to find our 5 RM so what
													
																									
														50.309
														could we do five repetitions of without
													
																									
														54.449
														going into the details of actual
													
																									
														56.82
														programming and strength programming
													
																									
														58.829
														we're going to make sure that we're
													
																									
														61.109
														doing something where we could do five
													
																									
														63.48
														repetitions of and we're going to start
													
																									
														65.97
														off very very light again and build up
													
																									
														69.119
														all the way through those weights using
													
																									
														71.46
														very small increments again until we can
													
																									
														74.43
														find something that is fairly difficult
													
																									
														77.34
														not our absolute maximum starting from
													
																									
														82.14
														the green band we can then move up very
													
																									
														85.92
														slowly in one kilogram or even half
													
																									
														88.7
														kilogram increments using the weight
													
																									
														91.68
														belt moving our way up to the blue belt
													
																									
														94.65
														so we know that the red is our one RM we
													
																									
														99.78
														can use the green to the blue as
													
																									
														103.04
														generally where we're going to be
													
																									
														104.97
														sitting for our fives so we want to be
													
																									
														108.24
														looking at something that we have to
													
																									
														109.86
														work pretty hard doing fives but we can
													
																									
														113.939
														still do those fights as you start to
													
																									
														117.329
														progress so we're starting with the
													
																									
														119.1
														green again and moving up you want to
													
																									
														122.28
														try to make sure that you are
													
																									
														124.5
														maintaining an absolute perfect quality
													
																									
														127.77
														sets of 5 pull-ups as you start getting
													
																									
														131.879
														heavier and
													
																									
														133.31
														the difficulty increases this is where
													
																									
														137.03
														you need to keep an eye on the quality
													
																									
														139.04
														and you want to make sure that it is not
													
																									
														142.51
														deteriorating at all if the quality is
													
																									
														145.99
														deteriorating then you need to stop and
													
																									
														149.48
														you need to say this is where my work
													
																									
														151.55
														set is going to start and we're going to
													
																									
														154.19
														determine as the quality starts to
													
																									
														158.239
														decrease that is where we're stopping
													
																									
														160.58
														that is where we're setting our level of
													
																									
														163.1
														our current work set as a demonstration
													
																									
														166.25
														we are going to now have a go at doing
													
																									
														168.22
														five repetitions and we start with the
													
																									
														171.17
														green band so let's get feet into the
													
																									
														175.76
														bound and remember that we're doing full
													
																									
														178.819
														range of motion good quality pull-ups
													
																									
														181.76
														the whole way okay from here pull up one
													
																									
														187.569
														two three four and five so as an example
													
																									
														203.6
														of reaching your limit I'm going to
													
																									
														206.03
														change the green band move that across
													
																									
														209.019
														and we're going to go to the red band so
													
																									
														214
														let's try that and this time just for
													
																									
														218.81
														demonstration purposes I'm gonna do the
													
																									
														222.38
														red band and we're going to have a look
													
																									
														224.75
														at doing the five reps oh this is not
													
																									
														227.09
														helping me as much and I'm going to show
													
																									
														229.82
														you what you want to try to look out for
													
																									
														232.609
														when you're doing them and you know that
													
																									
														234.56
														you've failed you know that that five it
													
																									
														237.53
														wasn't a good five so you step back one
													
																									
														240.079
														so let's pretend from here you do one
													
																									
														243.07
														come down you do to come down you do
													
																									
														248.75
														three you come down now you're getting
													
																									
														252.17
														fatigued you get to four you just get
													
																									
														255.829
														your chin over then you try again no you
													
																									
														261.409
														can't do it so that's what you kind of
													
																									
														263.419
														want to look out for where you're not
													
																									
														265.76
														able to get your
													
																									
														267.08
														your chest up to the level that you were
													
																									
														270.169
														for all the others when you get to that
													
																									
														272.539
														point you know that one actually you
													
																									
														275.21
														wanted to step back one so you've seen a
													
																									
														278.21
														demonstration of doing one where you
													
																									
														281.449
														could do all five and you've seen a
													
																									
														283.729
														demonstration of where you could do
													
																									
														286.34
														three the fourth one was okay
													
																									
														289.55
														the fifth one finished off and it didn't
													
																									
														292.49
														actually get a full range up until the
													
																									
														295.639
														top ensure that when you are doing this
													
																									
														298.52
														exercise you are resting enough between
													
																									
														300.919
														each set you want to make sure that
													
																									
														303.889
														you're going to give the next attempt a
													
																									
														306.409
														really good go and you do not want to be
													
																									
														308.75
														fatigued when you give it a go so you
													
																									
														311.87
														can have as much rest as you need as
													
																									
														313.55
														long as you still keep warm and as long
													
																									
														316.55
														as you're not allowing your body to cool
													
																									
														319.279
														down again make sure that you rest
													
																									
														329.46
														you

Subtitles (SRT)

1
00:00:00,000 --> 00:00:05,000
welcome back to programming number two

2
00:00:02,000 --> 00:00:08,000
with this episode we are going to have a

3
00:00:05,000 --> 00:00:11,000
look at trying to now figure out what

4
00:00:08,000 --> 00:00:12,000
our program is going to consist of and

5
00:00:11,000 --> 00:00:15,000
we're going to have a look at what is

6
00:00:13,000 --> 00:00:19,000
called the work set and our actual

7
00:00:16,000 --> 00:00:21,000
training program in the last episode we

8
00:00:19,000 --> 00:00:24,000
have a look at creating our scale and

9
00:00:22,000 --> 00:00:27,000
placing ourselves on that scale of our

10
00:00:24,000 --> 00:00:29,000
current ability level now what we're

11
00:00:27,000 --> 00:00:33,000
going to look at is how we can develop

12
00:00:30,000 --> 00:00:37,000
our program and our training to increase

13
00:00:34,000 --> 00:00:40,000
that ability level we now know what our

14
00:00:38,000 --> 00:00:42,000
1 RM is we've determined in this example

15
00:00:41,000 --> 00:00:45,000
that the red band was our current

16
00:00:43,000 --> 00:00:50,000
ability level we're now going to have a

17
00:00:45,000 --> 00:00:53,000
look at trying to find our 5 RM so what

18
00:00:50,000 --> 00:00:56,000
could we do five repetitions of without

19
00:00:54,000 --> 00:00:58,000
going into the details of actual

20
00:00:56,000 --> 00:01:00,000
programming and strength programming

21
00:00:58,000 --> 00:01:02,000
we're going to make sure that we're

22
00:00:61,000 --> 00:01:05,000
doing something where we could do five

23
00:00:63,000 --> 00:01:08,000
repetitions of and we're going to start

24
00:00:65,000 --> 00:01:10,000
off very very light again and build up

25
00:00:69,000 --> 00:01:14,000
all the way through those weights using

26
00:00:71,000 --> 00:01:16,000
very small increments again until we can

27
00:00:74,000 --> 00:01:21,000
find something that is fairly difficult

28
00:00:77,000 --> 00:01:25,000
not our absolute maximum starting from

29
00:00:82,000 --> 00:01:28,000
the green band we can then move up very

30
00:00:85,000 --> 00:01:30,000
slowly in one kilogram or even half

31
00:00:88,000 --> 00:01:33,000
kilogram increments using the weight

32
00:00:91,000 --> 00:01:39,000
belt moving our way up to the blue belt

33
00:00:94,000 --> 00:01:42,000
so we know that the red is our one RM we

34
00:00:99,000 --> 00:01:44,000
can use the green to the blue as

35
00:00:103,000 --> 00:01:48,000
generally where we're going to be

36
00:00:104,000 --> 00:01:48,000
sitting for our fives so we want to be

37
00:00:108,000 --> 00:01:53,000
looking at something that we have to

38
00:00:109,000 --> 00:01:56,000
work pretty hard doing fives but we can

39
00:00:113,000 --> 00:01:58,000
still do those fights as you start to

40
00:00:117,000 --> 00:01:61,000
progress so we're starting with the

41
00:00:119,000 --> 00:01:64,000
green again and moving up you want to

42
00:00:122,000 --> 00:01:67,000
try to make sure that you are

43
00:00:124,000 --> 00:01:71,000
maintaining an absolute perfect quality

44
00:00:127,000 --> 00:01:72,000
sets of 5 pull-ups as you start getting

45
00:00:131,000 --> 00:01:76,000
heavier and

46
00:00:133,000 --> 00:01:78,000
the difficulty increases this is where

47
00:00:137,000 --> 00:01:82,000
you need to keep an eye on the quality

48
00:00:139,000 --> 00:01:85,000
and you want to make sure that it is not

49
00:00:142,000 --> 00:01:88,000
deteriorating at all if the quality is

50
00:00:145,000 --> 00:01:90,000
deteriorating then you need to stop and

51
00:00:149,000 --> 00:01:93,000
you need to say this is where my work

52
00:00:151,000 --> 00:01:97,000
set is going to start and we're going to

53
00:00:154,000 --> 00:01:100,000
determine as the quality starts to

54
00:00:158,000 --> 00:01:102,000
decrease that is where we're stopping

55
00:00:160,000 --> 00:01:105,000
that is where we're setting our level of

56
00:00:163,000 --> 00:01:108,000
our current work set as a demonstration

57
00:00:166,000 --> 00:01:110,000
we are going to now have a go at doing

58
00:00:168,000 --> 00:01:115,000
five repetitions and we start with the

59
00:00:171,000 --> 00:01:118,000
green band so let's get feet into the

60
00:00:175,000 --> 00:01:121,000
bound and remember that we're doing full

61
00:00:178,000 --> 00:01:126,000
range of motion good quality pull-ups

62
00:00:181,000 --> 00:01:142,000
the whole way okay from here pull up one

63
00:00:187,000 --> 00:01:145,000
two three four and five so as an example

64
00:00:203,000 --> 00:01:148,000
of reaching your limit I'm going to

65
00:00:206,000 --> 00:01:153,000
change the green band move that across

66
00:00:209,000 --> 00:01:158,000
and we're going to go to the red band so

67
00:00:214,000 --> 00:01:162,000
let's try that and this time just for

68
00:00:218,000 --> 00:01:163,000
demonstration purposes I'm gonna do the

69
00:00:222,000 --> 00:01:166,000
red band and we're going to have a look

70
00:00:224,000 --> 00:01:169,000
at doing the five reps oh this is not

71
00:00:227,000 --> 00:01:172,000
helping me as much and I'm going to show

72
00:00:229,000 --> 00:01:173,000
you what you want to try to look out for

73
00:00:232,000 --> 00:01:176,000
when you're doing them and you know that

74
00:00:234,000 --> 00:01:179,000
you've failed you know that that five it

75
00:00:237,000 --> 00:01:182,000
wasn't a good five so you step back one

76
00:00:240,000 --> 00:01:188,000
so let's pretend from here you do one

77
00:00:243,000 --> 00:01:192,000
come down you do to come down you do

78
00:00:248,000 --> 00:01:195,000
three you come down now you're getting

79
00:00:252,000 --> 00:01:201,000
fatigued you get to four you just get

80
00:00:255,000 --> 00:01:202,000
your chin over then you try again no you

81
00:00:261,000 --> 00:01:205,000
can't do it so that's what you kind of

82
00:00:263,000 --> 00:01:206,000
want to look out for where you're not

83
00:00:265,000 --> 00:01:209,000
able to get your

84
00:00:267,000 --> 00:01:212,000
your chest up to the level that you were

85
00:00:270,000 --> 00:01:215,000
for all the others when you get to that

86
00:00:272,000 --> 00:01:217,000
point you know that one actually you

87
00:00:275,000 --> 00:01:221,000
wanted to step back one so you've seen a

88
00:00:278,000 --> 00:01:223,000
demonstration of doing one where you

89
00:00:281,000 --> 00:01:225,000
could do all five and you've seen a

90
00:00:283,000 --> 00:01:228,000
demonstration of where you could do

91
00:00:286,000 --> 00:01:232,000
three the fourth one was okay

92
00:00:289,000 --> 00:01:235,000
the fifth one finished off and it didn't

93
00:00:292,000 --> 00:01:238,000
actually get a full range up until the

94
00:00:295,000 --> 00:01:240,000
top ensure that when you are doing this

95
00:00:298,000 --> 00:01:243,000
exercise you are resting enough between

96
00:00:300,000 --> 00:01:245,000
each set you want to make sure that

97
00:00:303,000 --> 00:01:247,000
you're going to give the next attempt a

98
00:00:306,000 --> 00:01:251,000
really good go and you do not want to be

99
00:00:308,000 --> 00:01:252,000
fatigued when you give it a go so you

100
00:00:311,000 --> 00:01:255,000
can have as much rest as you need as

101
00:00:313,000 --> 00:01:258,000
long as you still keep warm and as long

102
00:00:316,000 --> 00:01:263,000
as you're not allowing your body to cool

103
00:00:319,000 --> 00:01:263,000
down again make sure that you rest

104
00:00:329,000 --> 00:01:271,000
you

Fundamental Tutorials

How to Pullup - Introduction.

How to Pullup - Prerequisites.

How to Pullup - Fundamentals.

How to Pullup - Beginner 1.

How to Pullup - Beginner 2.

How to Pullup - Beginner 3.

How to Pullup - Beginner 4.

How to Pullup - Beginner 5.

How to Pullup - Intermediate 1.

How to Pullup - Intermediate 2.

How to Pullup - Intermediate 3.

How to Pullup - Intermediate 4.

How to Pullup - Advanced 1.

How to Pullup - Advanced 2.

How to Pullup - Advanced 3.

How to Pullup - Programming 1.

How to Pullup - Programming 2.

How to Pullup - Programming 3.

How to Pullup - Programming 4.

How to Pullup - Example 1.

How to Pullup - Example 2.

How to Pullup - Example 3.

How to Pullup - Example 4.

How to Pullup - Example 5.

How to Pullup - Example 6.

How to Pullup - Example 7.

How to Pullup - Basic Biomechanics.

How to Pullup - Coaching Basics.

How to Pullup - Coaching Collab.

How to Pullup - Coaching Reality.

How to Pullup - Common Faults 1.

How to Pullup - Common Faults 2.

How to Pullup - Recovery.

How to Pullup - Myofascial Release.

How to Pullup - Assistance Work.

How to Pullup - Pulling Variations.

How to Pullup - Challenges.

How to Pullup - Wrapup.

Fundamental Lessons

Fundamental Demonstrations

Pressup Wide - Mixed View

Pressup V Diamonds - Mixed View

Pressup V - Mixed View

Pressup Normal - Mixed View

Pressup Paused - Mixed View

Pressup Knuckles - Mixed View

Pressup Hands backwards - Mixed View

Pressup Shoulder touch - Mixed View

Pressup Handstand - Mixed View

Pressup Forearms to Hands - Mixed View

Pressup Single Forearm - Mixed View

Pressup Palms stacked - Mixed View

Pressup Forearms to Fist - Mixed View

Pressup Forearms fist - Mixed View

Pressup Partials - Mixed View

Pressup Slow - Mixed View

Pressup TShirt Slide - Mixed View

Pressup Jumping Hands - Mixed View

Pressup Clapping - Mixed View

Pressup Circles - Mixed View

Pressup 1 Arm - Mixed View

Pressup Alternating - Mixed View

Pressup 3 Limbs - Mixed View

Pressup Creeping - Mixed View

Pressup Diamonds - Mixed View

Pressup Clocks - Mixed View

Pressup Forearms - Mixed View

Pressup 2 Finger - Mixed View

Pressup Diving - Mixed View

Pressup 3 Finger - Mixed View

Pressup 4 Fingers - Mixed View

Pressup Archer - Mixed View

Pressup 5 Fingers - Mixed View

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