Looking for a pullup program

[judoka]

At this point I can do zero unassisted pullups. I would like to be able to do a set of 3-5 and progress from there.

Right now I'm doing the strength workout from Coach Dos' Power Training book. I'm looking for a way to supplement those workouts with some work specific to pullup improvement.

I've looked at the Armstrong program, which is a possibility, but I don't really know how to start since I can't do even one rep yet. My searching on this forum found mention of a Allwyn-designed program for Mahler, but I can't find any specifics.

Suggestions?

[ParanoidAndroid]

This seems like it would help.

[waynea]

Does it have to be pull-ups or do chin-ups also fit the bill? Chins-ups are much easier than pull-ups because of the supinated grip which allows more biceps involvement.

One option would be to start building your strength base by doing assisted chins, gradually reducing the assistance as your strength increases. Mike Boyle in his book Functional Training for Sports has an excellent chin-up progression for when you can do one unassisted chin.

[kuri]

Good advice here.

In addition to assisted pullups/chins and pulldowns I've had good success having clients use a jumpstretch band to provide assistance.

Purple works well for most people. Just loop it over the bar and put one end under your knee. It will provide more assistance at the bottom where you need it, but less as you get higher, forcing you to work harder and develop strength in ways that pulldowns and standard assisted pullups don't hit quite as well.