John Sifferman – The Pull-up Solution

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John Sifferman – The Pull-up Solution

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“What’s Inside The Package?”

There are over thirty instructional videos in four distinct categories included in the system. All videos were created to be short and to the point so you’re not wasting your time trying to find the information you need.

The 8 Key Components of Optimal Pull-up Technique – These will help you learn both the main points and the subtle nuances of pull-up technique to make sure you’re performing each exercise not just properly, but optimally.

These videos will help you…

• Maximize your results and the benefits you receive from the exercise
• Maximize the amount of force you can produce, and thus, the amount of strength you gain from pull-up training
• Turn the pull-up exercise into a full-body exercise instead just a “back and biceps” exercise so that you can apply all of your body’s strength.
• Learn how to pack your shoulders properly to engage the powerful muscles of the back and core
• Integrate your entire core into the movement to sculpt your abs each and every repetition
• Grip the bar properly to improve your grip strength so that your arms don’t fatigue pre-maturely
• Prepare for more advanced exercises by laying a strong foundation of perfect technique
• Minimize the risk of injuries so that you don’t develop and reinforce a bad habit that can lead to problems down the road.
• And much more!

Warmup and Cooldown Instructional Videos for Pull-up Pre-hab and Injury-Prevention – Using state-of-the-art training modalities, these two follow along videos will guide you step-by-step through a precision warmup and cooldown protocol that was custom-made for pull-up trainees.

These videos will help you…

• Warmup before training with key, pullup-specific joint mobility exercises to help prime your body for training better than a general warmup ever could.
• Cooldown from your sessions with compensatory stretches to help boost your recovery process immediately after training.
• Prevent overuse injuries from developing by providing a safety net of safe range of motion and also by releasing tension in and around the working joints and musculature.
• Finish your training sessions feeling better than when you started.

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Exercise Technique Instructional Videos – Learn exactly how to perform all of the exercises in the program with these short and to-the-point videos.

These videos will help you…

• Choose an exercise that matches both your skill level and conditioning level.
• Regress to an easier exercise, if needed, so that you never feel like you have to do an exercise that you are not comfortable with (yet!).
• Progress to more advanced exercises when you’re ready.

Tips, Tricks, and Techniques Videos to Improve Pull-up Performance

These videos will help you…

• Modify certain exercises to adjust them to your skill level so that you’re able to take yourself right to your edge, and no further, every time you train – whether you’re a complete beginner or a more advanced trainee
• “Sneak in” some advanced training strategies into your beginner-level workouts for even better results
• Avoid common mistakes so that you don’t get hurt while exercising
• Improve your grip strength, shoulder stability, and core strength
• Release extra-tense muscles after a hard training session to help reduce muscle soreness the following day
• Boost your recovery so that you adapt faster and can train again sooner
• And much more!

3rd Component: Progress Tracking Journal

The last element of the program is the Progress Tracking Journal, which will help you keep track of your improvements each time you train. It’s available in both printable and digital format, and has been pre-formatted so that all you need to do is enter your data as you go along – saving you time so that you can get back to your life once you’re done training

Additional Bonuses

Interview with Al Kavadlo About Pull-up Training and Other Bar Calisthenics (≈27 minute audio mp3) – Al is a true Bodyweight Training Expert, the Author of Raising The Bar: The Definitive Guide to Pull-up Bar Calisthenics, and the Founder of the Progressive Calisthenics Certification.

In this interview, you’ll learn…

• Why everyone should be doing pull-ups
• How to make pullups harder or easier depending on your conditioning level
• How to scale an exercise to your skill level to take you right to your edge and no further
• The biggest mistakes people make when doing pullups and how to avoid them
• The best exercises to help you get your first, unassisted pullup
• The simple way to blend instinct with a proven system to get into your ideal training zone
• The major advantages that bodyweight training has over weight lifting
• The right time to start trying kipping pullups
• How to work up to the one arm pullup
• And much more!

Interview with Shawna Kaminski About Pull-up Training For Women (≈47 minute audio mp3) – Shawna is a Fitness Professional, the Author of the Challenge Workouts Pull-up Program, and a true Pull-up Training Extraordinaire.

In this interview, you’ll learn…

• How Shawna worked up to being able to do 32 pullups
• Why mastering the pull-up could be the best thing you can do to empower yourself
• How to work around the unique challenges that women face when training for the pull-up
• The best assistance exercises to improve pull-up and chin-up performance
• Where to begin if you cannot do a single pullup
• How to get into the right body position to maximize muscle recruitment and boost your pull-up numbers
• What happens to your body once you can do a single pull-up and why it gets easier to build numbers once you achieve your first one
• How to get strong and stay light
• How the “workout finishers” strategy can help you boost your performance in ANY workout program and help you burn more fat and build more muscle
• And much more!

Interview with Ryan Hurst About Pull-up Training For Health, Fitness, and Fun (≈55 minute audio mp3) – Ryan is a Former Competitive Gymnast, a Health-first Strength and Movement Coach, holds black belts in Kendo, Judo, and Shorinji Kempo, and is the Founder of GMB Fitness.

In this interview, you’ll learn…

• How Ryan’s background in gymnastics and martial arts has shaped his fitness philosophy
• The pros and cons of gymnastic rings and the unique benefits this tool offers, and why you might want to consider getting a set (or making some)
• How beginners can work up to extremely advanced strength skills on the rings
• Ryan’s unique method for progressing from beginner level exercises to advanced ones, regardless of conditioning level
• What to do after you’ve reached the 20-pullups threshold
• Why Ryan does NOT recommend the kipping pull-up exercise, and why you should think twice before performing them
• How to work towards achieving the highly-esteemed one arm pull-up
• What your personal trainer didn’t tell you about what to do with the core and the legs while perfoming pull-ups and chin-ups
• What it means when they say “tighter is lighter” and how you can apply this simple strategy to sky-rocket your strength training performance – whether on the rings or not
• And much more!

Interview with Hugo Rivera about Pull-up Training for Maximum Hypertrophy (≈68 minute audio mp3) – Hugo is a Lifetime Natural Bodybuilder, a Pull-up Training Beast, and a Best-Selling Author of the Body Sculpting Bible book series and also the Body Re-Engineering Program.

In this interview, you’ll learn…

• The best training methods and strategies for maximizing hypertrophy with pull-ups
• The most effective training protocols and strategies for sculpting the arms, shoulders, back, and core musculature
• Hugo’s preferred periodization model for continuous muscle gains every week
• The best pull-up and chin-up workouts to stimulate the most muscle
• And much more!

Interview with Steven Proto About Pull-up Training For Maximal Strength (≈2000 words) – Steven is the Guinness World Record Holder for the World’s Heaviest Pull-up and also The Most Pull-ups Completed In One Minute With a 100 Pound Backpack, He is also a former Marine and the Founder of ExtremistPullup.

In this interview, you’ll learn…

• How Steven trained to set the Guinness World Record for the World’s Heaviest Weighted Pull-up
• How to model his approach and get really strong with pull-ups, one-arm pull-ups, and weighted pull-ups
• And much more!

Interview with Navy SEAL, Stew Smith, about Pull-up Training for the Military (≈53 minute audio mp3) – Stew Smith is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several best-selling fitness books such as The Complete Guide to Navy SEAL Fitness, The Special Ops Workout, and S.W.A.T. Fitness. Stew has trained thousands of students for Navy SEAL, Special Forces, and many other military, law enforcement, and firefighter professions.

In this interview, you’ll learn…

• How to prepare for and ace a military, law enforcement, or firefighter physical fitness test
• Stew’s two-week program for rapidly increasing your pull-up numbers as fast as humanly possible (great short-term strategy for those who need to increase their pull-ups like…yesterday!)
• Stew’s top 3 pull-up training workouts and the exact program he uses to help you build your strength and repetition numbers
• A clever strategy for inducing major overload on the muscles and reaping bigger gains (works for both beginners and advanced trainees)
• How Stew is able to maintain a high level of fitness at 45 years old (the keys to long-term training success)
• And much more!

Interview with Christian Carson and Ryan Provencher about Pull-up Training for Police and Firefighters (≈35 minute audio mp3) – Christian and Ryan are professional firefighters and fire captains at the Bellingham, WA fire department. They are also TACFIT Division Chiefs and are the creators of the TACFIT Firefighter First Alarm fitness program.

In this interview, you’ll learn…

• How to prepare for a firefighter physical fitness test
• Beginner and advanced level pull-up training tips for those with physically-demanding jobs
• One technique tip that will help you focus on recruiting your major muscle groups, instead of letting your smaller muscle groups fatigue prematurely
• How to activate your core, hips, and legs to turn the pull-up into a full body exercise for maximum strength recruitment
• Their go-to workout for increasing their pull-up numbers in 12 weeks
• 5 strategies they use to break through a plateau
• A workout protocol to temporarily boost pullup results and get a big spike in your numbers
• How to make the pull-up exercise much easier by augmenting your workouts with another key training tool
• The straight truth on kipping pull-ups and how to use them wisely
• Cutting-edge recovery methods to make sure you stay healthy and are able to perform at your best
• And much more!

Interview with Jeff Kuhland about Pull-up Training for Advanced Athletes and Natural Movers (≈50 minute audio mp3) – Jeff is a fitness professional, a MovNat trainer, a CrossFit Coach, and the owner of Athletic Human.

In this interview, you’ll learn…

• How to increase your strength to weight ratio and build your pull-up numbers
• Jeff’s 3 go-to methods for dramatically increasing pull-up reps to high rep sets (e.g. 30+ reps)
• Why intermediate and advanced trainees often need to train for pull-up strength to increase endurance capacity if they want to build up to very high rep sets of pull-ups
• Jeff’s formula for breaking a pull-up training plateau
• A better alternative to Crossfit-style kipping pull-ups
• Why Jeff thinks a wide variety of training is important and how to apply that to pull-up training
• A basic progression for working up to one-arm pull-ups
• The best equipment for effective pull-up training
• How to make your pull-up training more practical for real-life climbing purposes using the lessons he’s learned from his MovNat experience and a collection of practical pull-up variations such as the tap swing, tuck swing, and elbow pull-ups
• Jeff’s favorite pull-up workouts
• And much more!

Special Bonus: Pull-up Prep & Prehab Program

This new program includes two studio production quality instructional videos in high definition that will teach you dozens of exercises to help you:

• Prevent injury to your shoulders, elbows, wrists, and spine
• Accelerate your recovery so that you can do more training sooner
• Warmup and cooldown thoroughly to prime your body for work and to reduce pain and strain following your training
• Increase your mobility and flexibility to improve your range of motion and get stronger in those deep ranges
• Maximize the results from your pull-up training

This unique training routine will have you feeling and performing at your best all throughout your pull-up training cycles.

Here’s a short teaser video of the Pull-up Prep & Prehab Program…

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