How to Crush Pull ups at the Tactical Strength Challenge

Pull ups at the Tactical Strength Challenge

This past fall I participated in a competition involving pull ups at the Tactical Strength Challenge.

It is now surprise that I love pull ups and think they are a great exercise for building muscle, rehabilitation, getting ripped and training for sports. When I found out about an athletic even that featured pull ups, I was down to compete! I signed up for the Tactical Strength Challenge and got ready to really improve my pull ups for the event.

What is the Tactical Strength Challenge?

The Tactical Strength Challenge is a nationwide competition sponsored by Strongfirst, “The School of Strength.”

Each competitor is asked to perform:

1. 3 Max Deadlift Attempts (Moving up in weight each set if successful, may use conventional or sumo stance)
2. A Max Set of Pull ups (Scaled Divisions include a Flexed Arm Hang, while Elite Divisions include max reps with a Weighted Pull up)
3. 5 minutes of Kettlebell Snatching, alternating hands as often as necessary (different divisions use a different size bell).

The competition includes different divisions for men and women and for novice, average, and elite competitors. All across the country, participating gyms host the Tactical Strength Challenge in both October and April (twice yearly).

Competitors can then compare their scores across the country to other competitors to see how they rank!

This past October, I competed in the Women’s 12kg Division. I prepped for the competition under two excellent coaches, one of which wrote my strength programming and the other taught me how to use kettlebells.

While I was pleased with my performance in the Deadlift and Snatch test, I was most proud of my pull ups at the event.

This was the first time I have ever done 19 pull ups at once, which is even better than my gymnastics days when we would swing bars for 1-2 hours every day on top of daily pull ups and rope climbs.

Here is me doing pull ups at the event!

https://www.youtube.com/watch?v=fYvjfsXIVEI

Training to Crush Pull ups at the Tactical Strength Challenge?

My strength coach had me train pull ups one time per week, with multiple sets, going to failure on each set to help prepare me for pull ups at the Tactical Strength Challenge.

I did not add weight to my pull up training at that time–instead I simply performed body weight reps.

While I only trained pull ups one time per week, many of the other exercises that I was given throughout the week, like  rows, dead lifts and bicep curls, also hit the lats and biceps (the prime movers of the pull up).

Going into the event, I expected to do 14-15 pull ups as that is all I could do in training.

Peak for the Event

My strength coach had me doing a very high volume training program in order to make progress on my deadlift and add muscle mass while also helping me to crush pull ups at the Tactical Strength Challenge.

Sometimes improvements in my fitness were masked by fatigue as I accumulated a lot of training volume and intensity.

I really had to trust the program, and remember that as soon as I took a nice deload in preparation of the event, I would feel great and be able to display my strength improvements.

This is exactly what happened. After months on a high volume strength program, my coach instructed me to take half of the week off of training and just rest.

I got antsy all week but by Saturday, the day of the event, I was ready to tear shit up!

If you prepare well and work hard with dedicated strength work and specific kettlebell work, you can exceed your wildest expectations in the pull up event-and the other events–in the Tactical Strength Challenge. The key is to follow a structured program that builds in progression, and then rest a little bit to dominate pull ups at the Tactical Strength Challenge!

Do a Full Body, Progressive Strength Program

If you want to absolutely dominate the competition in your pull ups at the Tactical Strength Challenge, you should be weight training 3-5 times per week.

A program of compound movements including squat, deadlift, overhead press, bench press, rows, pull ups, lunges or other unilateral leg exercises and some single joint movements for arms, quads and hamstrings as well as core work. This should be the base of your program.

If you can get “Strongfirst,” you will have a much easier time preparing for the specific demands of the Tactical Strength Challenge.

SAID to Crush Pull ups 

Specific Adaptations to Imposed Demands.

While having a baseline level of strength will help you with your preparation for the Tactical Strength Challenge, you will need to practice the specific movements tested in the competition.

This means you need to tweak your training to center around the Competition 1 RM deadlift, Pull ups for Max Reps (or flexed arm hang) and 5 minutes of kettlebell snatching.

Your program should include these movements and specific accessory or technique work to help you improve those elements.

*Skip to the end of this article to follow a 12 week peaking program for the Tactical Strength Challenge.

After you have completed your compound movements for the day, use short 10-15 minute kettlebell conditioning segments 3-4 times per week to help you prepare for that portion of the test.

You should be relatively well-skilled with the kettlebell swing, one arm swing, kettlebell overhead press before training the kettlebell one arm snatch.

I have put together some 3 month training programs for you to help you bring your pull up from suck to sick–so you can go crush the Tactical Strength Challenge too!

This Program is adapted for beginners, intermediate, and advanced trainees and includes just three training days per week, so you can get your training done and get on with your life. 

This is a simple program using both linear and non linear progression. While the program might seem simple, it will work for you if you do. Aim to keep up with the weight increases and add reps or weight to your other movements. Do your best, and expect to hit a pullup personal record on meet day, while also crushing the Deadlift and Snatch test!

Crush Pull ups at the Tactical Strength Challenge: The Last Week

The hard work is done! This week you will get a little bit of specific practice with the movements tested in the Tactical Strength Challenge. Your job this week is to rest as much as possible, get enough sleep, and eat enough nutrient dense food to allow your body to recover from all the work you put in the last eleven weeks.

This is a nice psychological-rest period too. By the end of the week, you should be getting antsy and ready to crush the challenge–this is what you want!

Resist the urge to do more than I outlined the last week and give your body a chance to recover.

Crush Pull ups at the Tactical Strength Challenge: The Program

Monday Training:

Strength/Hypertrophy

Barbell Back Squat: 3 x 6-8

Kettlebell Overhead Press: 3 x 6 each arm

Deadlift (Volume): 3 x 6 reps (use your alternate stance–if you pull sumo, use conventional here)

1st Week: 69 percent 1 RM for 3 x 6

2nd Week: 70 percent 1 RM for 3 x 6

3rd Week: 71 percent 1 RM for 3 x 6

4th Week: 72 percent 1 RM for 3 x 6

5th Week: 73 percent 1 RM for 3 x 6

6th Week: 74 percent 1 RM for 3 x 6

7th Week: 75 percent 1 RM for 3 x 6

8th Week: 76 percent 1 RM for 3 x 6

9th Week: 77 percent 1 RM for 3 x 6

10th Week: 78 percent 1 RM for 3 x 6

11th Week: 79 percent 1 RM for 3 x 6

12th Week: REST

Regular Division (Max Pull up Reps) Pull ups : 4 x REPS (leave 2 reps in the tank each set, I.E dont go to failure)

Flexed Arm Hang Division: 4 x 15-30 second Hang (add time each week)

Elite Division (Max Reps with Added Weight): 4 x REPS with Competition Weight (leave 2 reps in the tank each set, I.E don’t go to failure 

Band Pull Apart: 15, 15, As many reps as possible

Kettlebell Conditioning to Build Hip Extension Power, Overhead Stability, and Grip Strength

Set your Timer for 15 minutes and complete as many rounds as possible in that Time Frame:

6 Explosive Kettlebell Swings (Heavy)

1 Turkish Get up Each Side (Perfect Form, start with light Loads)

Kettlebell 1 Arm Suitcase Carry (50 yards each hand–heavy)

Wednesday Training:

Kettlebell Offset High Step up: 3 x 6-8

DB Flat Bench Press: 3 x 8-10

Romanian Deadlift 3 x 8 reps with slow Negative

DB Bent Over Row 3 x 10 reps with 1 count pause at the top

Banded Hamstring Curl 2 x 15-20 reps

Plank 3 x 1 minute

Technique Work for Kettlebell Snatch:

Set a timer for 8-10 minutes with 30 second intervals.

Use the bell you will be using in Competition. IF you are not that confident with your technique, start with a lighter bell. If you are very confident with your technique, go with a bell that is 6-9 lb heavier than your competition bell.

Every 30 seconds, perform 1 PERFECT kettlebell snatch. Perfect your set up, get tight, and breathing pattern. Switch sides every 30 seconds. Use explosive hip extension power each rep. Go for 8-10 minutes (shorter if form breaks down).

Friday Training:

Deadlift (Competition Variation; Strength): Week 1-8  4 x 3 @ 85 % (aim to add weight each week, slowly, 1-2 lb per week)

Week 8-11 (Peaking Phase): 10 x 1 rep @ 90 percent (aim to add 1-2 lb each week to your working weight)

Dumbbell Walking Lunge 2 x 15 reps

Push up: 3 x As Many Reps as Possible with Perfect Form

Pull up (Competition Specific): Weeks 1-12  1 x As Many Reps as Possible–No Assistance

Then Back off to 4 x 3 with as little Assistance as Possible, Pausing at the Top

Kettlebell Snatch: Weeks 1-8

Set your Timer for 5 minutes with 60 second intervals

1st Week : 12 Snatches Every Minute (6 each side)

2nd Week: 14 Snatches Every Minute (7 each side)

3rd Week: 16 Snatches Every Minute (8 each side)

4th Week: 18 Snatches Every Minute (9 each Side)

5th Week: 20 Snatches Every Minute (10 each side)

6th Week: 22 Snatches Every Minute (11 each side)

7th Week: 24 Snatches Every Minute (12 each side)

8th Week: 26 Snatches Every Minute (13 each side)

9th Week: 28 Snatches Every Minute (14 each side)

10th Week: 30 Snatches every minute (15 each side)

11th Week: 32 Snatches every minute (16 each side)

12th Week: REST

(If you miss your rep target, go back and repeat that next week until you can do it with near perfect form)

Week of the Competition Training! :

Monday: Deadlift 3 x 3 @ 80 percent

Kettlebell Snatch 1 Perfect Rep every 30 seconds for 5 minutes

Wednesday: Rest or go for a walk.

Thurs/Fri: Rest and Eat

Saturday: COMPETE! Go crush it with a pull up PR at the Tactical Strength Challenge!