We wanted to show you what it looks like to set Smart Goals and how we can use that method of goal setting to help Katie get better at pull ups.
To learn about SMART goals and set them you can do so here.
You will see that in order to achieve your main goal we have laid out sevel mini goals and this is important to boost confidence and the feeling of accomplishment.
In this blog we will expose you to her plan of action!
We are laying a ton of little things that Katie will be doing to get better at pull ups over the next 6 months. If you would like a personal template to help you improve your strict pull ups, check out our strict pull up template here.
Katie’s Goal 1 Strict Pull Ups In 6 Months
Currently Able To Do
- 4 x Kipping Pull Up
- 45 second x Static Hang
- Pull Up Negative x 5 @ 2 second tempo
- 8 Second Chin Above Bar Hold
Mini Milestone Goals
Month 1-2 Mini Goal
- 5 Kipping Pull Ups
- 60 seconds Static Hang
- Pull Up Negative x 5 @ 3 second tempo
- 12 second Chin Over Bar Hold
Month 3-4 Mini Goal
- 6 Kipping Pull Up
- 75 seconds Static Hang
- Pull Up Negative x 5 @ 4 second tempo
- 16 second Chin Over Bar Hold
Month 5-6 Mini Goal
- ½ Pull Up
- 90 Second Static Hang
- 20 Second Chin Above Bar Hold
Katies Plan Of Action
Month 1-2
5 Days Per Week
- Two sets of: Max Duration x Static Hang
5 Days Per Week
- One set of: 15 x Scap Pull Up
Three Days Per Week
- Crossover Symmetry Series
Two Days Per Week
- One set of: Accumulate 30 seconds x Chin Up Hold + Negative Pull Up
During Strength Segment:
- Anytime the workout calls for one movement that is not upper body focused…
For example:
Back Squat Or Deadlift on your rest breaks perform:
- 5 Negative Pull Up (basically do these as often* as possible)
Month 3-4
This month everything gets either progressively harder or the time under tension increases.
5 Days Per Week
- Two sets of: Max Duration x Static Hang
Goal 60- 75+ seconds
5 Days Per Week
- One set of: 10 x Scap Pull Up + Half Pull Up OR Scap Pull Up x 20
Three Days Per Week
- Crossover Symmetry Series
Two Days Per Week
- One set of: Accumulate 40 seconds x Chin Up Hold + Negative Pull Up
During Strength Segment:
- Anytime the workout calls for one movement that is not upper body focused…
For example:
Back Squat Or Deadlift on your rest breaks perform:
- 3 – 5 x Negative + Half Way
Month 5-6
This month everything gets either progressively harder or the time under tension increases.
5 Days Per Week
- Two sets of: Max Duration x Static Hang
Goal 75-90+ seconds
5 Days Per Week
- One set of: 15 x Banded Pull Up OR Scap Pull Up + Half Pull Up x 10
Three Days Per Week
- Crossover Symmetry Series
Two Days Per Week
- One set of: Accumulate 50 seconds x Chin Up Hold + Negative Pull Up
During Strength Segment:
- Anytime the workout calls for one movement that is not upper body focused…
For example:
Back Squat Or Deadlift on your rest breaks perform:
Want all of this in a nice template that’s easier to digest? Click on the photo down below
Conclusion
As you can see it almost got a bit overwhelming with that amount of information that was provided.
But when you…
…break things down into small steps it’s easier to complete.
You are reading, so you are taking in a lot of information.
What we encouraged for Katie to do is to just look at here daily and weekly task.
The small sample plan that was shown above were exercises specific to Katie and to be added ON TOP of her current training program.
Want a sweet training program to follow? Check out our training programs that will do more than just get you better at pull ups!
Post in the comments below what goal you are trying to achieve!
