Downloadable PDF program · by Wes Hendricks, DC
Pull Up Development Program
Are you looking to get your first strict pull up? Or make your strict pull ups better?
This program was designed for you.
It is a downloadable PDF program. You download one PDF file, open it on your phone, tablet or computer, and tap the video link next to any exercise to watch a demo.
32 sessions
over 16 weeks
2 days a week
on top of your normal training
62 pages, downloadable, for any device
Video
demo and tutorial for every exercise
The program is a PDF. Here it is on a tablet and a phone.
A word from Ryan
The Pull Up Development Program was written by Wes Hendricks, DC, and we publish it here at Movement Fix. Wes is a chiropractor, human performance and movement specialist, and athlete. He has coached thousands of people into getting and improving their pull ups, and he has competed multiple times at the CrossFit Regionals as an individual. Here is his own welcome to the program.
Ryan DeBell, MS, DC
Founder of Movement Fix
A note from Wes
I'm a trained sports chiropractor and have worked with thousands of functional fitness athletes helping them develop their body weight skills, including developing and mastering their pull ups.
Unfortunately, when most people approach training their pull ups, it consists of numerous banded pull ups with no signs of real progress.
Instead, this program progresses to address angle specific gymnastic strength, structural balance, and functional mobility (all of which are needed to get great pull ups).
I hope you enjoy this program and have great success!
Wes Hendricks, DC
Author of the Pull Up Development Program
Who it's for
Who this program was designed for
This program was designed for people who want strict pull ups: their first one, or better ones.
You want your first strict pull up
You do not need to have pull ups before you start. The program builds you up step by step.
You have some and want more
If you already have some, you will be able to do many more after going through the training.
You want strict pull ups
There are no kipping pull ups in this program. If you do kip, it can still help by building strength.
Good to know
Minimum entry. As the minimum entry, we recommend you can hold a 30 second hang from a pull up bar, as shown in the video. Watch it in the sample clips: Hang, Demo (0:09)
This program is not designed to treat injuries. Injuries and medical conditions should be evaluated and treated by your doctor. Never exercise into pain.
What you'll gain
The three big components you need in a pull up program
If you are trying to improve your pull ups and aren't training these three things methodically, it will be challenging to get the results you are looking for.
1
Grip & Hanging
Pull ups are dependent on you having a strong grip and ability to hang in various positions.
2
Elbow Specific Strength
When building your pullups, it's important to build strength around the elbow.
3
Pull Up Specific
Progressive pull up specific exercises are critical.
4
A step-by-step path
The program has 4 phases over 16 weeks, and each phase builds on the one before.
5
Know when you are ready to move on
Each new phase has entry requirements. If you do not meet them, you repeat the phase.
6
Train smarter and safer
It lays out how to train smarter, to build the right muscular balance and connective tissue strength while reducing your chance of injury.
Inside the PDF
Here is an inside look
One PDF file, 62 pages, 32 sessions. This is what is in it.
1
Welcome, rules and how to use the PDF
A welcome from Wes, six rules, the training schedule, how to read a session (tempo, rep ranges, cluster sets), how to use the PDF on a phone, computer or printed, common questions, and the equipment list.
PDF pages 2-15
2
32 training sessions in 4 phases
Sessions 1-8, 9-16, 17-24 and 25-32, two sessions to a page. Each has a check box, its exercises with a Demo and a Tutorial link, and a notes box. Entry requirements come before each new phase.
PDF pages 16-40
3
Coaching notes
20 exercises, one page each: the equipment, step-by-step instructions, common errors and extra notes.
PDF pages 42-62
A real page of the PDF: the training schedule.
A real page of the PDF: a coaching note.
How you will progress
4 phases, each one building on the last
Every session in a phase is the same workout, so a phase is one workout done 8 times. The PDF says why: your body will become better at whatever you do over and over again.
Phase 1
SESSIONS 1-8
- Grip strength
- Scapular strength
- Elbow strengthening
- Rotator cuff strengthening for internal and external range of motion
Phase 2
SESSIONS 9-16
- Isometric holds
- Pushing movements to balance the shoulder
- Horizontal pulling to build strength
- Lower trap strengthening
Phase 3
SESSIONS 17-24
- Progress to eccentrics
- Continue to balance the shoulder with pushing movements
- Structural balance and rotator cuff strengthening
Phase 4
SESSIONS 25-32
- Strict pull up work and patterning
- This phase depends on your abilities
How a session works
Every session shows you what to do, and links to the video
Each session lists its exercises in cycles, with the reps or time for each. Every exercise has a Demo link and a Tutorial link.
Demo videos are short videos showing the exercise. Tutorial videos are a full explanation.
It is written for 2 days a week, layered on top of your current programming. We recommend Day 1 and Day 4, with the other days off.
This is a real page of the PDF: Sessions 1 and 2.
Check it off
Each session has a check box next to its title. Tap it to mark your progress.
Write your notes
Each session has a notes box, so you can write down training notes.
Tap to watch
Tap the Demo or the Tutorial link to open the video for that exercise.
Can I see a sample? Absolutely!
Watch a sample from Phase 1, 3 and 4
These are the same video demos and tutorials that are linked in the PDF. Press play on any of these.
Delivered as a PDF
A PDF you can use anywhere
We deliver this program to you as a PDF, so it is easy to open and use on any device. After you buy, you get an email with a download link.
The program comes as a PDF that you can fill in with training notes, check off sessions, and tap video links to full video tutorials and short video demos.
- On your phone (the best way). The free Adobe Acrobat app on iPhone and Android lets you check off sessions and take notes
- On a laptop or desktop. Use any PDF reader; Adobe Acrobat is recommended
- Printed. Print it and write your notes by hand
- No login needed. Once you have the PDF you do not need to log in to use it
What you'll need
- Pull up bar
- Gymnastic rings
- Barbell
- Squat rack
- Weightlifting bench
- Light dumbbells (2.5-20 lb)
- Weight plates (2.5-10 lb)
Some exercises also use two plyo boxes, a bench or box, and a spotter or friend (Phase 4, unless you can do more than 15 unspotted pull ups in a session).
The PDF open on a phone.
Who made the program
Wes Hendricks, DC
Wes Hendricks, DC, is the author of this program. He is a chiropractor, human performance and movement specialist, and athlete.
Wes has coached thousands of people into getting and improving their pull ups.
He has competed multiple times at the CrossFit Regionals as an individual.
Published by Movement Fix.
FAQ
Frequently asked questions
Is this an online course?
No. Pull Up Development is a downloadable PDF program, not an online course. You download one PDF file and use it on your phone, tablet or computer (or print it). Next to every exercise in the PDF there is a link to a short video demo and a longer video tutorial, so you can see how to do it.
What is in the PDF?
The PDF is 62 pages. It has a welcome, the rules, the training schedule and how to read a session; 32 training sessions in 4 phases, with entry requirements before each new phase; and 20 pages of coaching notes with the equipment, instructions and common errors for each exercise. Every exercise has a Demo link and a Tutorial link.
Can I see a sample?
Absolutely! Press play on any of the sample clips above. They are the same videos that are linked in the PDF.
How do I get the program?
Right after you buy, you get an email with a download link. An account is also made for you on the site, where you can log in and download your programs any time. Use the PDF on a computer, tablet or phone (the free Adobe Acrobat app on iPhone and Android lets you check off sessions and write notes), or print it. Once you have the PDF you do not need to log in to use it.
Is this program for me?
Absolutely. This program will help you develop your pull ups. You do not have to have pull ups before starting, because the program builds you up step by step. If you already have some, you will be able to do many more after going through the training.
Am I ready to start?
You are eligible to do this program if you can hold a passive hang for 30 seconds. The demo video shows the hang.
How is this different from other programs?
This program consists of 32 training sessions over 16 weeks designed to build muscular strength, connective tissue strength, and the functional mobility required to perform great strict pull ups. It has four 4-week phases that progress in difficulty, beginning with hanging and grip work, horizontal pulling, arm specific training, and shoulder specific training, then isometrics and eccentrics, and ultimately pull ups with accessory work mixed in. Each phase has entry requirements to let you know if you are ready to move on.
How often do I train, and is every session the same?
2 days a week, on top of your current training. We recommend Day 1 and Day 4, with the other days off, and never more than two days in a row. Every session in a phase is the same workout, so a phase is one workout done 8 times. The PDF explains why: your body becomes better at whatever you do over and over again. If you do not meet a phase's entry requirements, repeat the phase.
What equipment do I need?
Pull up bar; Gymnastic rings; Barbell; Squat rack; Weightlifting bench; Light dumbbells (2.5-20 lb); Weight plates (2.5-10 lb). Some exercises also use two plyo boxes, a bench or box, and a spotter or friend (Phase 4, unless you can do more than 15 unspotted pull ups in a session).
Are there kipping pull ups?
There are no kipping pull ups in this program. It is meant to develop strict pull ups. However, if you do kipping pull ups, this program can help you in the long run by building strength.
Will it help with an injury?
This program is not designed to treat injuries. Injuries and medical conditions should be evaluated and treated by your doctor. Check with your doctor before you begin any new exercise program, and never exercise into pain: none of the exercises in this program should be painful.
What happens if I need help?
We're here for you! You can reach out to us via email at [email protected] with any questions and we'll make sure you're taken care of.
Do you offer refunds?
If you request a refund within 30 days of your purchase, you are eligible for a full refund. If you'd like, you can read our refund policy and see our refund process here.
Start Now on Your Pull Up Journey
Ready to get started on your journey to developing your pull ups?
- A downloadable PDF program (62 pages) for your phone, tablet or computer
- 32 sessions over 16 weeks in 4 phases, with entry requirements before each new phase
- A video demo and tutorial link for every exercise
- It's yours to keep. Download it any time from your account
$35.00
One-time payment · Digital download: PDF
30-Day Satisfaction Guarantee
If you request a refund within 30 days of your purchase, you are eligible for a full refund. How it works
Questions before you buy? Email [email protected].