How to do More Pull-ups!

A friend of mine is testing into Navy SEALs soon but needs to get his pull-up numbers increased. Here's a tip I gave him... maybe you can use it also.

I took the test in 2000 in Bahrain. Doing it in 115 degree heat was a little odd. Fortunately I had been training on the deck of the USS Barry, swimming in the Gulf with blessings of the Skipper. I was testing with my friend Mike Gerovac. Mikey puked up fruity pebbles right before the run. It was a lot of fun. I worked for my best time, then ran back to help motivate Mikey. This impressed the guys administering the test.

As I recall, the test is as follows:
Swim
Push-ups
Sit-ups
Pull-ups
Run

Even if it's changed, the point is this: you will have to do your pull-ups after other fatigue so when you do your pull-up work outs, do them after blasting yourself in a few other areas. Since you know what will be on the test, you could train for it in that order.

Basic tips:

1. Recovery Drink. If you don't have the P90X stuff, find something else. 25% protein, 75% everything else. Some creating is good also. You body can't absorb more than this much protein within an hour or two after a workout. Save your big protein for the rest of the day. There are some other good drinks on the market but make sure they have 25% protein and 75% carbs... or some fat is ok too. This is the fastest way to build with the least amount of muscle soreness.
1. Protein= 4 calories per gram
2. carbs = 4 calories per gram
3. fat = 9 calories per gram
4. GramsOfProteinx4 / (GramsOfCarbsx4 + GramsOfFatx9) = Percent Protein. Make sense?
2. Deck Log. "How do you know what to do if you don't know what you did?" Look at last workout's numbers. Commit to one more this time. It's a mind game.
   
3. Never do less than 15 pull-ups. In my log book, when I could only do 8, I would write 8+7W (8 regular + 7 wall assist). If you don't have a wall to put your toes on, use a chair like in P90X. Negatives would work this way also. Katie may be able to show you how to use the chair as an assist.
   
4. Pyramid Scheme. Use dumbells for push-up stands and squats. 1 pull-up, 1 hanging knee raise, 1 push-up, 1 squat. Then two of each, then three, etc. Get up to 12 or 15 and work your way back down to 1 of each. With the push-ups I will sometimes lift each one to my chest from the forward leaning rest; sort of like a lawn-mower pull?
5. Variety is the spice of everything. Switch your grip in a dozen different ways. This will help build all the muscles around your arms and back to help you when test day comes.
6. Semper Gumby! Flexibility is the strength that fights injury. This in itself aids growth and development for superior performance. Never skip the stretch.
   
7. Recovery time. Make sure you rest for 4 days prior to your test. This doesn't mean don't workout, it means take it easy and light. Your body will be building itself back up and you will see your numbers increase by 50% on the day of the test.

You can call me if anything is unclear.

Yours,
Coach Jeff