How To Get Better At Pull Ups – SMART Goals

pull up progression

We have goals too!

Our very own Katie Andres, we couldn’t be K Squared without her! Katie follows our K2 Fitness Program on a daily basis.

 We wanted to show you what it looks like to set Smart Goals. 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!

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

Month 5-6 Mini Goal

  • ½  Pull Up
  • 90 Second Static Hang 
  • 20 Second Chin Above Bar Hold

Pull Up Plan Of Action | Weekly Work

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:

Since Katie regularly follows our K2 Everyday Fitness Program we are showing you ways she can add these drills and exercises into her current plan.

Conclusion

In order to achieve a goal you first want to have a defined goal. The more “SMART” your goal is the better. Then you can create a plan of attack like we have for her! 

If your goal is to get back on track with fitness and want to try one of our programs you can do so for just $1 here!

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

pull up progression
Your coaches Kevin & Katie

Related Articles

Leave a Comment





Scroll To Top