Free Resources

The Pull Up: Unlocked

Want to do pull ups, but can't, and don't know where to start? THIS is the program for you. The Pull Up: Unlocked will guide you through the process of building up to your first pull up. All you need is a pair of rings. 

• Fitness Prerequisites: Healthy Enough For Exercise 
• Equipment Requirement: Gymnastic Rings 
• Program Duration: As Long As It Takes!

Pull Up Mastery

Pull up Mastery is a program that I have used for nearly a decade. It was developed during my time working with elite Military and Law Enforcement personnel and combines 3 powerful modalities for rapidly improving pull up numbers. It is ideally suited for those with limited training time, moderate pull up proficiency, and 3 days per week to commit to training.

• Fitness Prerequisites: 5-12 Pull Ups 
• Equipment Requirement: Pull Up Bar 
• Program Duration: 6-12+ Weeks

Weighted Pull up Mastery

Weighted Pull up Mastery is a short weighted pull up training cycle that is intended to boost overall pulling strength and repetition strength performance, while increasing muscle mass using weighted calisthenics.

• Fitness Prerequisites: 8+ Pull Ups with 10+ lbs added 
• Equipment Requirement: Pull Up Bar,Gymnastic Rings 
• Program Duration: 5 Weeks

Paused Rep Mastery

Paused Rep Mastery is a hypertrophy cycle that leverages the incredible power of paused reps for driving longterm muscle growth by way of improvements in movement quality and strengthening weak points. This 12 week cycle is perfect for late intermediate and advanced practitioners who want to take their pull up competence and muscle building to the next level. 

• Fitness Prerequisites: 10+ Strict Pull Ups 
• Equipment Requirement: Pull Up Bar/Gymnastic Rings 
• Program Duration: 6-12+ Weeks

Barbell & Calisthenics

Barbell And Calisthenics was developed during my time as a coach preparing military and first responders for academies, selection processes, and on-the-job performance.

This program is best suited for intermediate level lifters who want a simple, hassle-free, and time-efficient approach to training. It has a lower frequency of barbell work, so beginners are probably better served by using a program that allows for more frequent practice to build up proficiency in the basic barbell movements. However, once that foundation has been established, this progression, albeit slow, can work very well.

Congruent with my general approach to training, the power of this comes from doing high quality work, consistently, for a long time. It’s about making incremental improvements and not letting the “progression at any cost” approach interfere with your long-term improvement.

Be patient. Take your time. Enjoy the process. Solidify your gains and own the movements down to the core of your physiology. Training is a practice, and this is simply one approach that you can use along the way. Enjoy!

• Fitness Prerequisites: 5-12 Pull Ups 
• Equipment Requirement: Pull Up Bar 
• Program Duration: 6-12+ Weeks