The Ultimate Chin Up Protocol for Athletes

Are you looking to build real upper body strength and master the chin-up without relying on resistance bands? In this video, we walk through the Premier Athletic Development Chin-Up Protocol. Here we learn how to properly test, progress, and regress chin-up training to match your current ability level and maximize strength gains. What You’ll Learn in This Video: • Baseline Performance Testing: How to test your flexed arm hang (aiming for 15–30 seconds with chin over the bar). • Isometric Progression: Using bodyweight holds to build foundational strength. • Adding Load: How and when to progress by adding 20% body weight and building up progressively in 5% increments. • Smart Regressions & Progressions: Giving athletes the right exercise variations to ensure continuous improvement without compromising movement integrity. Special shoutout to Coach Kowalewski (LSU) for inspiring these strength training isometric principles!