Elite Calisthenics Training Program
DAY 2 / TUESDAY - Front Lever & Pull (Strength Focus)

Strength – One-Arm Pull-Up Progressions

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Focus: Pulling strength and front lever development, with emphasis on heavy eccentric and unilateral work (low reps/high intensity).

  • Strength – One-Arm Pull-Up Progressions:

    • For beginners, focus on perfecting the basics: pull-up.

    • One-Arm hang is crucial to developing grip strength for one-arm pull-ups. Progress your way to archer pull-ups, then to one-arm pull-up negatives. Follow the video in the lesson and the link under additional resources at the bottom of the page for more on OAP progression.

    • 5 sets of a one-arm pull-up (OAPull) progression for 3–5 reps per arm. Choose a progression that is very challenging in that rep range:

    • Assisted One-Arm Pull-Ups using a band or by holding the pull-up bar with one hand and a lower strap with the other hand for assistance.

    • Alternatively, do One-Arm Negatives: jump or assist to chin above bar and lower eccentrically on one arm (~3-4 seconds down) for 3 reps each arm.

    • Alternatively, do Archer Pull-Ups (one arm straight, the other pulls) for 5 reps each side if not yet ready for full one-arm.

    • Rest: 2-3 min between sets (and between sides). Emphasize controlled form and full range of motion. Use rings if available – rings allow natural rotation of the grip from pronated to supinated, reducing joint strain and maximizing lat recruitment.

(Heavy unilateral work builds the strength needed for a true one-arm pull-up; slow eccentrics in particular are effective for strength gains but require long rests for recovery.)

  • Check out additional resources below for more OAPull progressions.