The system is intended to be used for four weeks. You start with an all-out set and then cut a rep in each consecutive set for a total of five sets. Here is a powerful Russian pullup program adaptable to any level of ability. Pavel demonstrates a tactical pullup at a course at the US Marine Corps base in San Diego. Lower yourself under complete control and pause momentarily with your arms fully straight before going for another rep. Touch your neck or upper chest to the bar to make sure there is no question that you have completed the rep. Look straight ahead and hunch over the bar. This is the way you should finish your pullups. You move in the ring in what gymnasts call “the hollow position”-the scapulae flared and the chest caved in. This may be okay for bodybuilders, but what does this have to do with fighting? If you ask an experienced bodybuilder how to work the latissimus most thoroughly, he will tell you to look up, force your chest open, and draw your shoulder blades together at the top of the pullup. The pullup is the logical choice of exercise to strengthen your lats. If the “armpit muscle” is not activated, you cannot put your mass behind the punch and your shoulder is asking for trouble. The lat provides a connection between your arm and the rest of your body at the moment of the punch’s impact. One look at Mike Tyson’s back when he punched should make it obvious how important the lats are to a fighter. We are reprinting the program by popular demand. The FPP is remarkable you may have read how Amanda Perry, SFG progressed from 6 to 13 strict pullups in one month. Jason referenced the “Fighter Pullup Program,” a plan by an unknown Russian author I wrote about a decade ago. Last week we posted an outstanding article on training for the TSC by Jason Marshall, Senior SFG.
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