Pull-ups
Instructions :
- Start your pull-ups by using an overhand grip and hang on the pull-up bar with your hands shoulder width apart. Make sure that your feet is off the ground.
- Now pull up until your chin reaches over the bar and that counts as one pull-up.
- You will be given 30 seconds for this component so make sure to do as many as you can within the time limit.
- Take note that kicking or swinging of your body is not allowed for this component.
- However you are allowed to take rest between each pull-up.
Tips :
- Before you start training for this component, we highly recommend that you purchase a pull-up bar to train at the convenience of your home.
- To achieve get gold for this component (>10), you have to commit to daily training and take note that other exercises that train the same muscle group will still be less effective than doing pull-ups.
- When doing your pull-ups on your test day, make sure to pace yourself and not rush through the pull-ups from the start. Most PE teachers will not stop you slightly after 30 seconds unless you exceeded by a large margin.
- If you cannot do pull-ups or struggle to do it, make sure to start training at least 2 weeks before the test to enable your muscles to be accustomed.
- Lastly, before your test, do some stretching and warm up exercises. Trust me, it makes a difference. You can refer to the warm-up exercises we recommended in this website.
Recommended Training
Before we determine which training is most beneficial for you, please take a simple test and determine what's the maximum number of pull-ups you can do. Based on the results from your test, follow our recommended training program and advice to ensure your gold in this component ! For all the training routines, we would recommend 5 sets of pull-up training and 120 seconds or more rest time between sets. Make sure to stay consistent in training and only take a minimum of one day break.
Before we determine which training is most beneficial for you, please take a simple test and determine what's the maximum number of pull-ups you can do. Based on the results from your test, follow our recommended training program and advice to ensure your gold in this component ! For all the training routines, we would recommend 5 sets of pull-up training and 120 seconds or more rest time between sets. Make sure to stay consistent in training and only take a minimum of one day break.
0-5 Pull-ups :
If you fall under this category, we would high recommend the TRAINING OF DESCENDING will be the most effective for you. This training is needed to increase your endurance and strength.
Procedure :
Recommended sets in a day :
We would recommend 5 sets of pull-up training and 120 seconds or more rest time between sets.
Set 1: 3
Set 2 : 7
Set 3 : 6
Set 4 :7
Set 5 : 8
This is enough for the day but make sure to stay consistent in training and only take a minimum of one day break.
If you fall under this category, we would high recommend the TRAINING OF DESCENDING will be the most effective for you. This training is needed to increase your endurance and strength.
Procedure :
- With a pull-up bar, stand on a stool and hang yourself on the bar with you chin above it.
- Now get off the stool and slowly descend down.
- Repeat.
Recommended sets in a day :
We would recommend 5 sets of pull-up training and 120 seconds or more rest time between sets.
Set 1: 3
Set 2 : 7
Set 3 : 6
Set 4 :7
Set 5 : 8
This is enough for the day but make sure to stay consistent in training and only take a minimum of one day break.
6-8 Pull-ups :
If you fall under this category, we would recommend commencing training with standard pull-ups.
Recommended sets in a day :
Set 1 : 2
Set 2 : 3
Set 3 : 4
Set 4 : 3
Set 5 : 3
If you fall under this category, we would recommend commencing training with standard pull-ups.
Recommended sets in a day :
Set 1 : 2
Set 2 : 3
Set 3 : 4
Set 4 : 3
Set 5 : 3
9-11 Pull-ups :
If you fall under category, we would recommend training with standard pull-ups.
Recommended sets in a day :
Set 1 : 5
Set 2 : 6
Set 3 : 6
Set 4 : 7
Set 5 : 8
If you fall under category, we would recommend training with standard pull-ups.
Recommended sets in a day :
Set 1 : 5
Set 2 : 6
Set 3 : 6
Set 4 : 7
Set 5 : 8