Armstrong Pull up Program - Recon Ron Pull Up Program Alternative
For anyone doing Crossfit, you know how much pull ups can make or break a WOD for you. the pull up is also a gateway movement into kipping pullups and also has benefits that lead into movements such as toes to bar and is a foundation of the muscle up.
Beyond Cross fit, its pretty normal to want to be able to do more pull ups! this is a movement that many struggle with and for most take some time to develop. Its also integral into so much of what we do as humans that getting better at pull ups probably makes you better at life in general!
There are a few programs out there including the well publicized Recon Ron program, however I found for me that the Armstrong Pull Up Program was the mos interesting (I'm not one for doing the same thing day after day) and actually worked.
The Armstrong Pull up Program was apparently developed by Major Charles L Armstrong in preparation for setting a record of continual pull ups. The program these days is often prescribed to Marine Officer School Candidates and other branches of the US military in preparation for the physical fitness requirements. Some background on Major Charles Armstrong can be found here :
http://officercandidatesschool.com/blog/2011/11/08/rip-major-charles-lewis-armstrong/
The Program
Morning Routine
In the morning, the routine involves 3 max sets of push ups. The primary goal of this part of the routine is to strengthen then shoulder, and also the opposing muscles in the chest. Major Armstrong is reported to have said " “After rising, I would drop onto the deck and do my first set of push ups. I would then move into the head (bathroom) and start my morning toilet. I would return after a few minutes and do my second maximum effort set after which, I would go back into the head to shave. After shaving, I would return to the bedroom and complete the third and final set. Having completed all of the push ups, I was awake and ready for a relaxing shower. "
For myself, I wasn't so sure that The Wife would be so pleased about me grunting away through 3 sets of push ups while she tried to sleep! So for me, I'd get up and get dressed, head down stairs and do a real quick loosen up of the joints, then complete a set. I'd then feed my dogs and do another set, then another just as I was about to head out the door.
Following this program I actually found a modest improvement in my push up ability as well. The only modification I made is that I used some Nike Push Up handles due to some tendinitis that I have in my hands and wrists.
The Pull up Routines
Now we get to the meat of the program - the pull up portion. There are five workouts prescribed below, each done on consecutive days and then followed by 2 days of rest. According to the program it's important that these are performed consecutive over the 5 days however ill share a secret and due to my 3 day training split, I just performed the routine over the 3 days, took a rest day then picked up where I left off. This also appeased the ADHD in me and kept it interesting and varied.
Unless otherwise described, the pull ups are standard grip (overhand) and to lockout at the bottom of the rep. Cant do overhand pull ups? then its OK to sub in some chin ups until you can! This will vary day 3 in particular, but is of no great consequence in the long run. Otherwise, you can also use bands to supplement the movement until you can perform it unassisted. If you cant do chin ups yet and don't have access to bands, then using negatives where you start at the top of the pull up and concentrate on controlling the decent slowly
Day 1
Day 1 is the most straight forward of the days, in that you perform 5 sets of as many pull ups as you can do, then rest 60 seconds before performing the next set. Its important that you make sure its a 100% effort set and that you cant possibly do another pull up at the end of the set.
Day 2
Day 2 moves into pyramid training. To perform this day you start with one pull up then add a pull up each set - i.e 1, 2, 3, 4, 5, 6 etc until you cannot complete the set. The rest for this day is 10 seconds per rep completed i.e. 10 seconds, 20 seconds, 30 seconds etc.
Day 3
The first time you run day 3 you will need to have a guesstimate as to what constitutes a training set. If your max set of pull ups is 1 - 6 as determined on Day 1 then start with a training set of 1. If your max set is from 6 - 12 then 2 is a good guideline number. This will be different for everyone depending on their strength, weight and also muscular endurance levels. Day 4 provides a way of determining your "training set" numbers for the program. on this day perform 3 training sets of pull ups, then 3 training sets of under hand chin ups
, and close with 2 sets of overhand wide grip pull ups. There is 60 seconds rest between sets.
Please note - even though its very tempting - its important that you don't vary the number of reps performed in a training set. don't start at 3 and drop to 2, or 1. It's important that you set a number that you can complete the workout with.
Day 4
On Day 4 perform the maximum number of training sets you can until failure. This means that you perform a training set until you can no longer complete the training set. If that means on set 12 you max out and can only do half your reps, or even 1 less than prescribed then the workout is over. For this day you rest 60 seconds between sets
This day is useful for determining the training set numbers in general for days 3 and 4. If you perform more than 9 sets on Day 4 then its time to increase your training set reps by 1 (and congratulations for the improvement!)
From a personal standpoint, I actually capped this day at 10 sets.
Day 5
On Day 5, repeat the workout that you found most challenging during the training week.after you have finished day 5 take 2 well earned days off.
Summary
And so there it is - the Armstrong Performance Program. Is it easy? nope, is it worth it? absolutely. You will go through areas of fatigue particularly in the first few weeks, and you may actually go backwards while your body adjusts to the initial stages of the program. Stick with it and you will reap the results. drop me a note and let me know how it goes for you or if you have any success (or failure!) with the program. Also, id love to hear what you used this program for - military entry requirements, crossfit, general fitness or just the love of pull ups.
