How To Get Better At Pull Ups – SMART Goals

pull up progression
I’m Katie, and I want to get better at pull ups.

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

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
CrossFit Gymnastics

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 

Goal 45 – 60+ seconds

5 Days Per Week

The initial pull. Complete everyday.

Three Days Per Week 

  • Crossover Symmetry Series
Complete 3x per week

Two Days Per Week 

Accumulate 30 seconds

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:

Month 3-4 

This month everything gets either progressively harder or the time under tension increases.

5 Days Per Week 

Goal 60- 75+ seconds

5 Days Per Week

Three Days Per Week 

  • Crossover Symmetry Series

Two Days Per Week 

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:

Month 5-6 

This month everything gets either progressively harder or the time under tension increases.

5 Days Per Week 

Goal 75-90+ seconds

5 Days Per Week

Three Days Per Week 

  • Crossover Symmetry Series

Two Days Per Week 

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!

pull up progression
Your coaches Kevin & Katie

Post in the comments below what goal you are trying to achieve!