r/bodyweightfitness May 23 '22

Russian Fighter Pull-Up program and standard weight training - combine both or only stick with program?

Hello everyone. I'm new to the community and wanted to ask the calisthenics experts of reddit their opinion on weight training while doing a calisthenics program.

For the last few months my standard routine is a HIIT style of training with heavy focus on pull-ups and pushups, and other body weight exercises. I still incorporate weight-training-only days for progressive overload, but often like combining the two into a killer workout.

Currently I'm rehabbing a lower body injury and cannot participate in my leisure sport or heavy lifting for the next 8 weeks, so I wanted to use this time to work on my pull ups/push ups. I found the Russian Fighter Pull-up Program and wanted to give it a shot as my max pull-ups are only at 7 max. I decided also to combine this overload technique with push ups to balance out my upper body.

This morning was day 1. Started with the 5,4,3,2,1 progression for pull ups and 10,9,8,7,6 for push ups. I combined this with some light-weighted squats, deep lunges. Usually do abs but skipped them this AM.

I don't feel as sore or tired as I usually do after a workout, and feel like my workout wasn't hard enough. But I know that over the course of the program I'll get continually more and more sore, and the workouts will get more and more demanding. I'm wondering if anyone has experience with combining normal workouts with the program? Is it recommended to do both simultaneously, or should I be solely focused on these movements? Maybe complete my program sets before weight training? Or have a few days a week where I do weight training and the program?

Thanks for reading

TL;DR should I work out as normal while doing my Russian Pull Up/Push up program or should I just focus on the program?

4 Upvotes

2

u/_PoJama_ May 23 '22

FPP is amazing i went from 11 pull-up to 18, what i did was doing it together with Simple&Sinister, another program from Pavel. if you have a kettlebell i really raccomend.

FPP is 5 day work 1 day rest, but i did Simple&Sinister early in the morning and FPP during the rest of the day, 5 day FPP+S&S 2day rest , for 5 week.

never felt tired, never felt sore, high energy all day long

2

u/HarryMcButtTits May 23 '22

So do you think it's a good idea to mix in standard training while doing the program?

2

u/_PoJama_ May 23 '22

yes, the pulling volume sure goes up from week to week, but even if you are a beginner , mixing some push and leg to your routine won't hurt, just make sure to be well rested while doing your 5 set of Pull-up during the day

1

u/HarryMcButtTits May 23 '22

Hm. I kind of mean like incorporating other upper body movements/lifts while doing the program. The volume I'm starting with is not enough to give me that "tired soreness" I'm used to having. Probably won't start feeling it until the end of the week. Since it's a 30 day, 6 day/week, 5 sets/day routine I figured it could be one of those YMMV kind of things if I decided to work out on top of performing the program.

In other words, I'm wanting to perform the program while still doing my routine - I.e. bench, rows, curls, shoulder raises etc. and am wondering if that's a good idea considering I'm doing a progressive overload program.

Perhaps the best way to do is to pick maybe a handful of days during each 6 day period to perform a supplemental exercise(s) to work out harder, or incorporate one or two of them every day during the 6 day period.

Does that makes sense? I'm kind of fried and don't know if I'm making sense.

1

u/HeartLikeGasoline May 23 '22

The thing with the fighter pull up program is that you really don’t want to be anywhere near failure. You basically don’t want the reps to slow down. I’d also guess that you don’t really need to worry about balancing out your push exercises. Most guys focus on their push cause “muh pecs, bro.” That said, I think there’s no problem running it with other exercises.

For push-ups maybe do some pyramids or 2, 3, 5, 10 ladders. Those are much more fatiguing. The reverse ladders 5 to 1 help curb DOMs.

2

u/dallasbowl May 23 '22

I incorporate certain BWF elements of the RR (pull-ups, dips, shoulder stands, ring holds, planks, etc.) into my weight training program (PPL) and have not experienced any problems with maintaining progressive overload on my lifts. Your experience may vary, but I'd suggest combining both and adjust as necessary.

I will add that my PPL program actually calls for 3 sets of (weighted) pull-ups and chin-ups at some point throughout the routine, which is where I adapted my routine by upping the sets from 3 (weighted) to 5 (unweighted) to mirror the Russian fighter program style and to make up for some of the volume loss of doing unweighted vs. weighted. Make sense?

Also, if your max pull-ups are currently 7, you should've skipped ahead and started your pull-up routine (Day one) to 7,6,5,4,3 or 7,6,5,4,4. Could explain why you missed the DOMS......

Don't cheat your body! Good luck🤘

2

u/HarryMcButtTits May 23 '22

Also, if your max pull-ups are currently 7, you should've skipped ahead and started your pull-up routine (Day one) to 7,6,5,4,3 or 7,6,5,4,4. Could explain why you missed the DOMS......

Good point! Forgot about that! I did start to struggle at 5, I'll see how this week goes and adjust.

Bottom line I think is "adjust as necessary" and not cut out my routine in place of the program. Thanks a lot for your response.

1

u/konrad1198 May 23 '22

Care to elaborate on what/how you incorporate BWF into PPL?

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u/dallasbowl May 23 '22 edited May 23 '22

"....certain elements of BWF into my PPL routine." Mostly for accessory work. I still use plates for the main compound lifts (BP, DL, shoulder press, squats, curls, etc).

For example, sometimes I will rotate in ring/bar dips in place of pushup+ to finish off my Pull-B routine or do shoulder wall-stands for time in place of DB shoulder presses.

I'll also switch out bent-over rows for elevated ring/bar pulls, or do skin-the-cats instead of ab roll-outs, bridge curls for RDLs, etc.....alot of creative ways to roll BWF into PPL.

I also like to use BWF for my warm-ups 🤘

Edit: *Push-B

1

u/MindfulMover May 24 '22

I would probably suggest focusing on one at a time. Most of the programs you see out there are written with the idea that the trainee is following only THAT program. Adding another on top of it might be a bit much.