One arm pull-up training Plan

About

This plan is designed as supplemental work to achieve a one-arm pull-up (OAP). It should be completed alongside regular climbing or calisthenics training. While it may not directly translate to climbing performance, it will help accelerate the process of achieving a one-arm pull-up.

Phases

Phase 1: Base Phase (4-6 weeks)

Goal: Build conditioning to increase work capacity.Frequency: 4 days per weekVolume: High volume, low intensity

Exercises: Select 1-2 exercises per session, rotating through variations while minimizing injury risk. Example rep scheme: (14, 12, 10, 8, 6 reps)

Methods:

• Pull-ups: 3-5 sets of 14-6 reps.

• Lock-off Transitions: 3-5 sets, holding 120° and 90° joint angles for 5 seconds. Keep wrists in a neutral position.

• Wide Grip Pull-ups: 3-5 sets of 14-6 reps.

Phase 2: Strength Phase (4-6 weeks)

Goal: Build strength.Frequency: 4 days per weekVolume: Medium volume, high intensity

Exercises: Select 1-2 exercises per session, ensuring variation while maintaining proper form. Example rep scheme: (6, 5, 4, 3, 2 reps)

Methods:

• Pull-ups: 3-5 sets of 6-2 reps.

• Lock-off Transitions: 3-5 sets, holding 120° and 90° joint angles for 5 seconds.

• Wide Grip Pull-ups: 3-5 sets of 6-2 reps.

Phase 3: Performance Phase (4 weeks)

Goal: Peak performance, taper volume to allow recovery from previous training cycles.Frequency: 3 days per weekVolume: Low volume, high intensity

Exercises:

• One Arm Pull-ups: 3-5 sets of 6-2 reps, using a pulley to reduce weight as needed.

Additional Tips

Recovery

• Balance training with proper rest and be mindful of additional workload on shoulders and pulling muscles.

• Include antagonist exercises and avoid one-rep max attempts.

• Maintain an RPE of around 8-9.

Nutrition

• Consume sufficient protein (1.2-2g per kg of body weight) for muscle recovery and growth.

• Spread protein intake evenly throughout the day.

Completing Training Cycles

• After completing all phases, take a recovery week before starting the cycle again.

• One-arm pull-ups are an advanced skill—stay consistent and patient to see progress.

By following this structured approach, you’ll systematically develop the strength necessary to achieve a one-arm pull-up.