SleekRank for pull-up progression pages
Maintain dead hangs, scapular pulls, band-assisted reps, negatives, and full pull-ups in Google Sheets or JSON. SleekRank generates an indexable WordPress page per step with prerequisites, rep targets, and a printable cue card.
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Pull-up progressions are a graph of named steps
A pull-up progression is a directed path: dead hang to scapular pull to band-assisted pull to negative to full rep, with feeder drills (ring rows, inverted rows, eccentric chin-ups) hanging off the main path. Each step has a prerequisite, a rep or duration target to graduate, a regression for athletes who stall, and coaching cues that stay consistent across the path.
SleekRank reads a sheet with one row per step and generates an indexable URL at /pull-up-progression/{slug}/. Tag mappings handle the title and step name, selector mappings inject prerequisite and graduation targets, list mappings render the cues and regressions, and meta mappings carry the description and HowTo schema with rich-result cues.
Coaches edit the path where it already lives, in a sheet or a JSON file. A new step ships as a new row, a revised cue propagates everywhere, and the public page, printable card, and class plan all read from the same source.
Workflow
From a step library to indexable progression pages
Design the step template
Structure the step library
Map fields to template
Build path indexes
Data in, pages out
Step rows to progression URLs
One row per step with slug, step name, prerequisite, graduation target, cue, and regression. Mappings render the prerequisite chain, target, and printable card.
| slug | step | prerequisite | graduation_target | cue |
|---|---|---|---|---|
| dead-hang | Dead hang | None | 60 seconds total across 3 sets | Active shoulders, ribs down, breathe |
| scapular-pull | Scapular pull | 30s dead hang | 10 reps with full shoulder pack | Pull shoulder blades down, no elbow bend |
| band-assisted-pull-up | Band-assisted pull-up | 10 scapular pulls | 3x 5 with medium band | Chin clears the bar, control the descent |
| negative-pull-up | Negative pull-up | Band-assisted 3x 5 | 5 reps with 5s descent | Start at the top, control all the way down |
| first-strict-pull-up | Strict pull-up | Negative 5 reps at 5s | 1 clean rep, chin over bar | Pack the shoulders, lead with the elbows |
/pull-up-progression/{slug}/
- /pull-up-progression/dead-hang/
- /pull-up-progression/scapular-pull/
- /pull-up-progression/band-assisted-pull-up/
- /pull-up-progression/negative-pull-up/
- /pull-up-progression/first-strict-pull-up/
Comparison
Hand-built progression library vs SleekRank
Step-by-step in the editor
- Each step is a separate post with hand-typed cues that drift between authors
- Prerequisites and graduation targets get inconsistent across the path
- Regression notes vary between steps written months apart
- Cross-links from step to step break as slugs get renamed
- Updating a cue means hunting through every step in the library
- Variants (chin-up path, weighted progression, gymnastic style) stall before publication
SleekRank
- One row per step feeds title, prerequisite, target, cue, and regression
- Prerequisite chain rendered automatically from a structured field
- HowTo schema rendered from the same fields that drive the visible page
- Path type and difficulty fields drive filterable indexes for chin-up and weighted variants
- Sitemap entries per step, base template excluded and noindexed
- Add a row, ship a step on the next cache cycle
Features
What SleekRank gives you for pull-up progression pages
Prerequisite graph
Each step carries a prerequisite slug. A selector mapping renders a clickable breadcrumb back to the prior step, so an athlete who lands on negatives sees the band-assisted page one click away.
Graduation targets
Each step has a clear graduation criterion stored as a field. A meta mapping outputs the target in HowTo schema, and the template renders a prominent checklist so athletes know exactly when to move on.
Regression on every page
Every step carries a regression for athletes who stall. A list mapping renders it next to the main step, so the page works for someone progressing and for someone who needs a softer dose on the same day.
Use cases
Who builds pull-up progression pages with SleekRank
Bodyweight and calisthenics coaches
Coaches publish their own progression on their own brand, with the cues and graduation targets that match how they actually coach. Athletes reference the path between sessions and book deeper coaching off the same library.
Group fitness and CrossFit gyms
Gyms publish a member-friendly path that demystifies the first pull-up. New members find a step that fits their current ability and follow the chain rather than bouncing between forum threads.
Strength-publishing sites
Editorial sites ship a structured pull-up library that ranks for high-intent long-tail queries, with each step linking forward and backward through a clean prerequisite graph.
The bigger picture
Why pull-up progressions suit programmatic generation
The pull-up is one of the highest-intent bodyweight queries in fitness. People who cannot do one want a specific step, a specific cue, and a clear graduation criterion, not a roundup that scrolls past their actual ability. Per-step pages match that intent exactly, and the prerequisite graph mirrors how athletes actually progress.
The structural challenge is consistency. A library that surfaces dead hangs, scapular pulls, band-assisted reps, negatives, and the first strict rep, plus regressions and chin-up and weighted variants, runs into drift fast if every page is hand-written. Programmatic generation makes the cues and graduation criteria canonical fields rather than text that varies between authors.
The library lives in a sheet where the coach owns the progression and the WordPress side renders it consistently. Long-tail bodyweight queries (how to do my first pull-up, scapular pull progression, negative pull-up technique) reward libraries that publish every step at a clean URL, and the gym or coach who ships that catalog ends up with the SEO authority that supports everything else they teach.
Questions
Common questions about SleekRank for pull-up progression pages
Add a path_type column with values (strict, chin-up, neutral, weighted). Filtered URL patterns produce per-path indexes from the same source, so the strict path and the chin-up path share a structure without duplicate content.
Yes. Store a video_url field per row and let the template render an embed or thumbnail. The video is optional, so older steps without footage still publish cleanly using just the cue text.
A meta mapping outputs JSON-LD HowTo with the step name, graduation target, and named cues. The schema describes each page as one stage on the path, which Google can render as rich results for high-intent queries.
Yes. SleekRank adds each generated URL to the sitemap and the base template is excluded and noindexed. Submit the sitemap in Search Console and new steps get discovered within hours of cache flush.
Yes. A reverse lookup on the prerequisite column generates a next-step block via a list mapping, so each page shows both the prior step and the next step on the path.
Delete the row and SleekRank returns a clean 404 and drops the URL from the sitemap on the next cache cycle. Steps that reference it as a prerequisite can fall back to the nearest valid prior step automatically.
Differentiation comes from real fields: graduation target, cue, regression, and prerequisite. The template surfaces those fields prominently, so a band-assisted page and a negative page read as distinct stages, not near-duplicates.
Yes. Add weighted steps with a path_type of weighted and a load column. A filtered index renders the weighted path separately, so a one-rep strict goal and a five-rep at bodyweight plus 20kg goal coexist cleanly.
Pricing
More than 1000+
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