One of the biggest frustrations for military candidates is getting stuck on pull-ups.
You train hard.
You hit the bar several times a week.
Yet your numbers refuse to move.
Maybe you’re stuck at 5 pull-ups.
Maybe 8.
Maybe 12.
No matter what you do, progress seems painfully slow.
Check out this simple solution that has helped thousands of military candidates improve their pull-up numbers in a short period of time. He calls it the Pull-Up Push Workout. The concept is simple: dramatically increase your pull-up volume for a short period, recover, and then retest.
The program has become one of the most widely used pull-up improvement systems among Navy SEAL, Marine Corps, Army Special Forces, and law enforcement candidates.
But does it work?
And more importantly, is it right for you?
Let’s break it down.
Why Most Athletes Fail to Improve Pull-Ups
Many athletes make the same mistake.
Every workout becomes a test.
They walk up to the bar and ask:
“How many can I do today?”
Then they max out.
Again.
And again.
And again.
The problem is that testing and training are not the same thing.
To improve pull-ups, you need volume.
Lots of volume.
The Pull-Up Push Workout is designed to expose your body to far more repetitions than you would normally perform.
The Original OG Pull-Up Push Workout
The workout runs for ten days.
After ten days of increased pull-up volume, you stop doing pull-ups for three to four days and then retest your maximum repetitions. Many athletes report significant increases in pull-up performance after this cycle.
If Your Maximum Pull-Ups Are Less Than 5
Perform:
25 pull-ups daily
If Your Maximum Pull-Ups Are 5-10
Perform:
50 pull-ups daily
If Your Maximum Pull-Ups Are More Than 10
Perform:
75 pull-ups daily
The repetitions can be broken into as many sets as needed.
The goal is simply accumulating volume.
Odd Day Workout
Perform one of the following methods:
Option 1: Pull-Up Supersets
10 Rounds:
- Pull-Ups – Max Effort
- Push-Ups – 20 Reps
- Dips – 5-10 Reps
- Sit-Ups or Core Work – 30 Reps
Option 2: Pull-Up Pyramid
Pull-Ups:
1-2-3-4-5-6-7-6-5-4-3-2-1
Alternate each set with:
Push-Ups:
2-4-6-8-10-12-14-12-10-8-6-4-2
Finish each round with abdominal work.
This style of training became a favorite among military candidates because it builds upper-body endurance while teaching athletes to perform under fatigue.
Even Day Workout
Accumulate your daily pull-up goal.
Examples:
- 5 pull-ups every hour
- Multiple small sets throughout the day
- One dedicated workout
The method doesn’t matter.
Volume is what matters.
Think of it as “Grease the Groove” training before the term became popular.
Why This Program Works
At first glance, the workout violates many traditional strength-training principles.
Most strength programs recommend 48 to 72 hours of recovery before repeating the same movement pattern.
Yet Stew’s system often works surprisingly well for pull-up improvement.
Several factors help explain the results:
Improved Neural Efficiency
Your nervous system becomes more efficient at recruiting muscle fibers.
Better Technique
More repetitions equal more practice.
More practice equals better movement patterns.
Increased Grip Endurance
Most athletes fail pull-up tests because their grip fatigues before their back.
High-volume pull-up training attacks this weakness directly.
Improved Muscular Endurance
Military fitness tests reward endurance more than maximal strength.
The Pull-Up Push Workout is designed specifically for endurance.
Real World Results
Many tactical athletes report significant improvements using Stew Smith’s pull-up protocols.
Online discussions from military preparation communities regularly mention athletes increasing pull-up performance by several repetitions over short training cycles. Some users reported moving from single-digit pull-ups into the teens after consistent high-volume training.
Results vary based on:
- Body weight
- Recovery
- Nutrition
- Sleep
- Training age
Not everyone will double their pull-ups.
But most athletes who complete the program correctly see measurable improvement.
Important Warning
More is not always better.
This program is intended as a short-term shock cycle.
It is not meant to be performed indefinitely.
Some athletes experience:
- Elbow pain
- Forearm tightness
- Tendon irritation
- Shoulder fatigue
High-volume pull-up training can create overuse issues if recovery is ignored. Reports from bodyweight training communities frequently mention elbow soreness and tendon irritation when volume increases too quickly.
If pain develops, reduce volume immediately.
One of the biggest lessons is that variety matters.
Use:
- Standard Pull-Ups
- Chin-Ups
- Wide Grip Pull-Ups
- Neutral Grip Pull-Ups
- Commando Pull-Ups
- Negative Pull-Ups
Different grips challenge the muscles differently and help prevent plateaus.
Final Thoughts
The Special Forces Pull-Up Push Workout remains one of the most effective short-term pull-up improvement programs ever created.
It isn’t fancy.
It isn’t complicated.
It doesn’t require expensive equipment.
It simply demands consistency.
For ten days you commit to accumulating volume.
Then you recover.
Then you test.
Will you double your pull-ups?
Maybe.
Will you improve?
Most likely.
And if you’re preparing for BUD/S, Army Special Forces, Marine Recon, Air Force Special Warfare, a GORUCK event, or simply trying to become stronger, more pull-ups are almost always a good thing.
Get on the bar.
Do the work.
Trust the process.
Your future pull-up numbers will thank you.
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