Pull-Up Blueprint Training Program

Tactical Pull-Up Progression Program

Phase-Based System to Build Max Pull-Up Strength, Endurance & Durability Under Load

📋 Program Overview:

This 15 week/40+ session program is built specifically for tactical professionals who rely on upper-body strength and endurance in the field — military operators, law enforcement officers, wildland firefighters, SWAT members, and special operations candidates.

It’s designed to take you from wherever you’re at — 2 pull-ups or 20 — and drive repeatable progress through structured phases that prioritize:

• Max-effort strength

• Volume tolerance

• Grip & core durability

• Operational resilience (under fatigue, load, and stress)

Whether you're preparing for a PFT, selection course, or real-world mission requirements, this program delivers results through repeatable progression, deliberate recovery, and purposeful stress.

🔑 What This Program Builds:

• Pull-up strength under load (vests, gear, kit)

• Repeatable sub-max performance (for testing or field volume)

• Strong grip + hanging endurance (for walls, rope climbs, over-bar work)

• Scapular control + shoulder durability (to reduce strain/fatigue)

• Tactical readiness — not just gym performance

📆 Program Phases:

Phase 1: Base Strength & Motor Control (6 sessions)

Goal: Build a solid foundation — scapular mechanics, strict ROM, positional strength

• Focus on strict form and movement integrity

• Introduce tempo, eccentric control, and basic grip work

Phase 2: Strength-Endurance Development (6 sessions)

Goal: Increase rep efficiency and stamina without sacrificing form

• Moderate-to-high volume work

• Mechanical advantage methods (chin-ups, band assists, ladders)

• Strategic fatigue pairing with rows, curls, and hanging holds

Phase 3A: Weighted Work & Capacity Peaking (8 sessions)

Goal: Drive neural output, increase top-end strength, and reinforce fatigue resilience

• Weighted pull-ups, contrast sets, and cluster-style volume

• Bar speed and isometric hold development

• Emphasis on grip fatigue and trunk stabilization

Phase 3B: Peaking + Test Execution (6 sessions)

Goal: Sharpen the nervous system, taper volume, and simulate test-day conditions

• Low-volume, high-quality work

• Contrast training, banded speed sets, and dead hangs

• One dedicated max-rep test day under full control

• Ideal for week 16–18 of the cycle

Reload Cycle: Plateau Breaker (18 sessions)

Goal: For athletes who plateaued or want to retest from a stronger base

• Rebuilds strength and rep quality from the top down

• Includes weighted exposure, contrast sets, and grip-core emphasis

• Tactical-friendly: Farmer carries, sled drags, rope work

• Phased taper and re-test session at Week 6

🛠️ What You Need:

• Pull-up bar or rings (stable outdoor bar works fine)

• Optional: weight vest, bands, towel or rope (for grip variants), rings, DBs/barbell for rows, conditioning implement

• Timer or interval clock

• Recovery strategy: at least 7 hours sleep, hydration, and recovery days respected.

📈 Frequency & Flow:

• 3 sessions per week minimum (4 optional during Reload)

• Sessions range from 30–45 minutes, including warm-up + cooldown

• Each phase progresses from controlled intensity to higher output

• Reload phase can be used as a standalone cycle, or to restart the entire system with new baselines

• We will give you examples of how you should layout a 7 Day week with these sessions thrown in.

🚨 This Is Not Just a Pull-Up Program

It’s a tactical readiness protocol disguised as a pull-up system.
If your life or mission depends on your ability to lift, hang, pull, climb, and perform under load — this program makes sure your pulling strength shows up when it matters most.

#CommandYourTraining

Any duplication, retransmitted, or account of these programs without the express written consent of 13 Bar Performance, is prohibited. Reproduction of these materials will result in legal action and prosecution.

⚠️ IMPORTANT DOWNLOAD DISCLAIMER

Once you purchase this program, you will receive a downloadable file link. Please note:

• You must download and save the program to your device within 24 hours of purchase.

• After 24 hours, the download link will expire permanently and cannot be re-accessed.

• We do not re-issue download links once they have expired.

• If you fail to save the file and need access again, you will be required to re-purchase the program.

We recommend downloading to a desktop or secure cloud folder immediately after purchase.

Thank you for understanding — and for treating this training system with the same discipline it’s built to develop.