The Ladder Method: Simple & Effective
The ladder method is very simple- You start with one rep and then add an extra rep with each set- The goal is to hit 5 sets.
You will rest 30 seconds in between each set.
After each ladder- start at 1.
This sequence will ultimately have you repping 15 Pull-Ups.
Start with one ladder- then move on two- Then 3, etc. (progressions)
-completing 3 ladders would be 45 pull-ups with this sequence-
-completing 5 ladders would be 75 pull-ups
-completing 7 ladders- would be 105 pull-ups and so on.
Chris, I can’t even do one pull up- How am I going to smash out 15 reps?
well, watch the first video below- Start incorporating those progressions-
You can also use a resistance band to incorporate assistance throughout the pull-up-for the ladder.
- I recommend always starting with bodyweight- increase your strength and muscular endurance with bodyweight and then move on to adding a load or extra resistance-
-The Ladder looks Like This-
Rep Sequence-
One Rep
Rest 30 Seconds
Two reps
Rest 30 Seconds
3 reps
Rest 30 seconds
4 reps
rest 30 seconds
5 Reps
The 3 main benefits of this type of training
- Stack Up- Volume– This type of method allows you to knock out more reps in a more controlled matter
- . Reduces Muscle Fatigue- Allows your body optimal rest- to knock out each set.
- Less time under tension(Grip)- Usually grip is a main indicator of individuals not being able to crank out more reps- this allows optimal time of rest for your grip to be strong and firm on the bar.
The sequence of the Ladder Method-
Here is a video from one of our guys deployed overseas- He is currently training for ACFT and also on his way getting certified as a fitness and nutrition coach! Super pumped for him 🙂
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Are you looking to contribute? Do you have a military background and looking to get into fitness coaching or nutrition coaching?
Email us at info@militaryfit.com 🙂
A little motivation:
Written By:
“The Beast From The East”
Chris Satterwhite
NASM CPT- Ex-College Athlete-
” Put your head down and work ”
Looking to join our team and contribute to our mission? Are you active military or a veteran with a passion for fitness or nutrition?
We are currently looking for individuals to join our team as coaches and contributors-
Send Chris an email chris@militaryfit.com and put in the subject line- Let’s Go!
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