Ultimate pullups training

16-20 Pullups

If you did 16-20 pullups in the test
Day 1
120 seconds (or more) between sets
Day 5
120 seconds (or more) between sets
set 1 8 set 1 11
set 2 11 set 2 15
set 3 8 set 3 10
set 4 8 set 4 10
set 5 max (minimum 10) set 5 max (minimum 13)
Minimum 1 day break Minimum 1 day break
Day 2
120 seconds (or more) between sets
Day 6
120 seconds (or more) between sets
set 1 9 set 1 11
set 2 12 set 2 15
set 3 9 set 3 11
set 4 9 set 4 11
set 5 max (minimum 11) set 5 max (minimum 13)
Minimum 1 day break Minimum 2 day break
Day 3
120 seconds (or more) between sets
Day 7
120 seconds (or more) between sets
set 1 9 set 1 12
set 2 13 set 2 16
set 3 9 set 3 11
set 4 9 set 4 11
set 5 max (minimum 12) set 5 max (minimum 15)
Minimum 2 day break Minimum 1 day break
Day 4
120 seconds (or more) between sets
Day 8
120 seconds (or more) between sets
set 1 10 set 1 12
set 2 14 set 2 16
set 3 10 set 3 12
set 4 10 set 4 12
set 5 max (minimum 13) set 5 max (minimum 16)
Minimum 1 day break Minimum 1 day break
Day 9
120 seconds (or more) between sets
set 1 13
set 2 17
set 3 13
set 4 13
set 5 max (minimum 16)
Minimum 2 day break

Pull-Ups in Various Martial Arts

Pull-ups, a fundamental bodyweight exercise, play a significant role in enhancing the performance and capabilities of martial artists across various disciplines. This article explores how pull-ups are utilized and the numerous benefits they offer to practitioners in different martial arts forms.

1. Improved Grip Strength

In many martial arts, a strong grip is essential for techniques such as grappling, joint locks, and throws. Pull-ups are excellent for developing grip strength as they engage the forearm muscles and fingers. A powerful grip can provide martial artists with a significant advantage when controlling opponents or manipulating weapons.

2. Enhanced Upper Body Strength

Upper body strength is crucial in martial arts disciplines like Brazilian Jiu-Jitsu (BJJ), Judo, and Krav Maga. Pull-ups target the muscles of the back, shoulders, and arms, helping practitioners build the necessary strength for executing techniques, defending against attacks, and maintaining proper posture during combat.

3. Functional Fitness for Striking Arts

Striking arts such as Muay Thai, Kickboxing, and Karate require explosive power and agility in addition to strength. Pull-ups contribute to functional fitness by engaging the core muscles, which play a vital role in generating power for punches, kicks, and knee strikes. Furthermore, pull-ups help martial artists improve their agility and stability, which are essential for evasive maneuvers and quick strikes.

4. Injury Prevention

Pull-ups can aid in injury prevention by strengthening the muscles and ligaments surrounding the shoulder joints. This is particularly important in martial arts like Taekwondo, where overhead kicks and blocks are common. Strong shoulders provide stability and reduce the risk of injuries during high-impact movements.

5. Enhanced Core Stability

A strong and stable core is vital for maintaining balance and generating power in martial arts like Capoeira, where acrobatics and fluid movements are key components. Pull-ups engage the core muscles, including the abdominals and obliques, helping practitioners maintain better balance during complex techniques and maneuvers.

6. Body Control and Kinesthetic Awareness

Body control and kinesthetic awareness are essential in martial arts like Aikido and Wing Chun, where precise movements and leverage play a critical role. Pull-ups require control over body position and motion, helping martial artists develop a heightened sense of body awareness that can be applied to techniques and self-defense maneuvers.

7. Strength for Grappling Arts

Grappling arts like BJJ, Judo, and Wrestling heavily rely on the ability to manipulate an opponent's body and maintain advantageous positions. Pull-ups build the upper body and back strength necessary for executing throws, takedowns, and maintaining control in ground fighting situations.

8. Improved Endurance

Martial arts competitions and self-defense situations can be physically demanding and require endurance. Incorporating pull-ups into training routines can improve muscular endurance, allowing martial artists to exert more sustained effort throughout a match or self-defense scenario.

9. Mental Toughness and Discipline

Beyond the physical benefits, pull-ups can also contribute to mental toughness and discipline, which are integral aspects of martial arts training. The determination required to perform challenging pull-up sets can translate into improved mental resilience and the ability to push through adversity during training and competition.

10. Versatility in Training

Pull-ups offer versatility in training, making them suitable for martial artists of all skill levels. They can be incorporated into various training modalities, such as strength and conditioning, circuit training, and functional training. Additionally, pull-up variations, such as wide grip, close grip, and one-arm pull-ups, allow practitioners to tailor their workouts to specific martial arts requirements.

11. Preparation for Weapons Training

In martial arts that involve weapons training, such as Kali or Escrima, upper body strength and dexterity are crucial for weapon manipulation and control. Pull-ups help develop the strength and stability required for precise weapon techniques and handling, ensuring the practitioner's safety and effectiveness with weapons.

12. Sport-Specific Performance Enhancement

Many martial arts have specific rules and regulations for competitions. Pull-ups can be instrumental in improving sport-specific performance, helping athletes meet the physical demands and requirements of their chosen martial art. For example, pull-ups can enhance a Taekwondo practitioner's ability to execute head kicks with speed and precision.

13. Weight Management and Conditioning

Effective weight management and conditioning are essential in martial arts. Pull-ups can aid in weight control by increasing muscle mass and boosting metabolism. Additionally, incorporating pull-ups into conditioning routines can improve cardiovascular health and overall fitness levels.

14. Cross-Training Benefits

Cross-training, which involves participating in multiple martial arts disciplines or complementary training methods, is becoming increasingly popular. Pull-ups serve as an excellent cross-training exercise that can benefit practitioners regardless of their primary martial art. The strength and functional fitness gained from pull-ups can enhance performance in various martial arts.

15. Incorporating Pull-Ups into Training Programs

Practical incorporation of pull-ups into martial arts training programs involves specific considerations. It's essential to tailor pull-up routines to individual skill levels and goals, gradually increasing intensity and volume over time. Additionally, mixing pull-up variations and grip positions can provide a well-rounded upper body workout that complements martial arts techniques.


From enhancing grip strength and upper body power to improving core stability and mental toughness, pull-ups offer martial artists a wide range of benefits. Incorporating pull-up exercises into martial arts training programs can contribute to better performance, injury prevention, and overall physical readiness. As a versatile and accessible exercise, pull-ups continue to play a significant role in helping martial artists reach their full potential in their respective disciplines.