Armstrong Pullup Program

Disclaimer: It is very important to note that none of these physical training

programs should be started by anyone until you have consulted a licensed physician
and you are told you are medically qualified to begin this specific type of
physical training.

The Armstrong Pull-up Program

This program was developed by Major Charles Lewis Armstrong. Major Armstrong
developed this workout to prepare him to set a new world record in number of pull-
ups completed in a single exercise session. The use of another modified version of
this program by the Marine Option Midshipmen at the University of Rochester in the
last two years has proved to be dramatic.

Midshipmen using this program are counseled to make a sincere effort to use the
program regularly, to do the exercises each day. The key feature of this program is
its simplicity, but will result in substantial benefits if performed on a
consistent daily basis.

The program provides the necessities for any successful physical improvement
regime, namely variety, overload and regularity. Users have achieved remarkable
results in only 6-8 weeks. This means that most, if not all, have been able to
achieve the performance level they desired, a set of 20 repetitions, as long as
they are consistent with the program.

It cannot be overemphasized that this program depends upon regularity. Daily

performance of the exercises listed in the following paragraphs holds the true key
to reaching and maintaining the 20- repetition level.

The Morning Routine

Each morning, perform 3 maximum effort sets of normal push-ups. This is very
important!! The push- up is one of the best exercises for strengthening the entire
set of muscles making up the shoulder girdle. Major Armstrong described this
morning routine in the following manner: After rising, I would drop to the deck and
do my first set of push-ups. I would then move into the head 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 and 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.

This routine should be followed during the entire training period. Since it takes
most of us at least four weeks to reach our goals, you will probably find that you
have inadvertently established a morning routine that is easy enough to keep as a
lifetime habit. If not you will at least appreciate the morning shower a little
more.

I have noted that the push-up routine helps to alleviate any soreness during the
first couple of weeks. I recommend that you use the push-up routine every day
during this period so that you feel more comfortable during your initial adjustment
to this regime of exercises.

Training Regimen

The following represents the heart of the training program. I recommend that you do
not attempt the pull-ups until two to three hours after the push-up routine is
completed. The program is conveniently divided into five training days. This is
easily translated into a Monday to Friday training schedule. It is important to
cease the pull-ups for two days, Saturday and Sunday. Further it is necessary to
use consecutive days (not to skip days) when on the pull-up routine. Finally, it is
obviously more important to do the pull-ups than the push-ups.

This training program was specifically designed to improve performance in the

overhand pull-up (palms facing away). The overhand method is the preferred method,
but for now do what you need to in order to complete the most repetitions for your
PFT. Mix up your training between underhand and overhand until you can do twenty
both ways. The program depends upon quality exercises � number of repetitions are
secondary. When you are doing these exercises, you should concentrate on perfect
execution of each repetition. The only person you can fool with less than your best
is yourself.

Day 1

Five maximum effort sets. Rest 90 seconds between each set. Do not concern yourself
with numbers. You will find that you increase the numbers in the last two sets
before you see much improvement in the first three. Make sure that each set is a
maximum effort set.

Day 2

Pyramid day. Start the pyramid with one repetition, the next set has two, and the
next set has three. Continue in this fashion until you miss a set (e.g. your last
set was four then five, your next set should be six but you only do four
repetitions. You missed the set) Do one more set at maximum effort. Rest 10 seconds
for each repetition in the previous set.

Day 3

Do three training sets (training sets are defined later) with a normal grip (palms
away or toward you, hands slightly wider than shoulder width). Rest 60 seconds
between each set. Slide your hands together and palms toward you so your little
fingers are 0-4 inches apart and complete three more training sets resting 60
seconds between each set. Finally do three training sets with a wide overhand grip
(palms facing away) resting 60 seconds between each set.

Day 4

Do the maximum number of training sets that you can accomplish. Rest 60 seconds
between each set. You do training sets until you fail to do a perfect training set.
This day can wind up being the longest training day as you continue with the
program because you will find it easy to do lots of training sets. If you can do
more than nine training sets, increase by one repetition next week.

Day 5

Repeat the day that you found to be the hardest in the previous four days. This may
change from week to week. You can also try to doing weighted pull-ups or a pull-up
assist machine for this day.

Training Sets

Training sets are easy to define, but require some experimentation to determine for
the individual participating in the program. A training set has a specified number
of repetitions. That means that one individual may have seven repetitions in his
training set, but another could have more or less. The key to determining the
proper number of repetitions in a training set comes on day 3. You must perform 9
training sets that day. If you only do 12 repetitions on a max effort set, then
your training set would probably only be 1-3 repetitions. Remember, it is much more
important that you complete all nine sets than doing an extra rep and only
completing 6 or 7 sets. Day 3 calls for you to do nine training sets. Adjust your
training set so that you can complete this routine properly.

The best gauge for the number of repetitions in a training set comes on day 4. If
you successfully complete day 3, try increasing the number of repetitions in your
training set by one when you do day 4. If you complete at least 9 training sets,
then you know your training set should be that higher number. If you do less than
nine sets, stick with the number you used for day 3.

It is important that you do not change the repetitions in a training set in

midstream. When you schedule yourself to do the day�s routine using three
repetitions in your training set, do not change it to two when the exercises get
hard. If you miss, you miss. There is always tomorrow.

Final Thoughts

This program will work for anyone who makes a sincere effort. You may notice a drop
in your maximum effort set. This is a normal physiological reaction called "tear
down." As you continue, you will improve. Most of my midshipmen were able to reach
the 20- repetition level in a short period of time. They started the program able
to do only twelve to fifteen repetitions. If you are not at this level, it will
take longer than four weeks to reach 20 repetitions. However, if you stay with the
program, you will reach this goal.

Killer's Crunch Workout

Disclaimer: It is very important to note that none of these physical training

programs should be started by anyone until you have consulted a licensed physician
and you are told you are medically qualified to begin this specific type of
physical training.

Killer's Crunch Workout

This workout is based on the same simplistic approach to fitness training as Major
Armstrong�s pull-up program. This program should be done Monday through Friday
directly after the pull-up portion of Major Armstrong�s workout.

Day 1

Do three maximum effort sets. Rest 60-90 seconds between each set. As soon as you
stop (even for one second), that set is complete.

Day 2

Pyramid day. Begin with 20 repetitions. Each consecutive set should increase by ten
until you can not complete the required amount without pausing. Then do a maximum
effort set. Rest 1 second per crunch of the previous set.

Day 3

Do five 20-second sets. If you have to pause between repetitions, that is ok for
this days workout. However, do as many as you can in each 20-second set as if you
were taking the PFT. Rest 25 seconds between each set.

Day 4
Do 50 repetitions as fast as possible (without stopping if you can). Rest for 60
seconds. Do 30 repetitions as fast as possible. Rest for 45 seconds. Do 20
repetitions as fast as possible. Rest for 30 seconds. Do a maximum effort set.

Day 5

Do as many crunches as possible in 2 minutes just like the PFT. Rest for 90 seconds
and do a maximum effort set.

Training Sets and Final thoughts

A maximum effort set is the most crunches you can do without pausing. Once you
stop, that set is complete. Sets on days 1 and 2 should be done in this manner, as
well as, day 4 if you can. Days 3 and 5 focus on the maximum number you can do in a
given time period instead of the maximum number you can do without stopping.

If you will do this program consistently with the pull-up workout you will see fast
and effective improvement in your PFT score. The key is consistency. The workout
does not take much time, so stick to it.

Weight Loss Principles

Disclaimer: These principles are provided for your benefit. You should consult a
licensed physician before making any changes to your normal diet or exercise
routine.

5 Principles of Maximum Weight Loss

1. Running burns more calories than any other simple exercise and has produced more
weight-loss success stories than any other activity. But the pounds don't just
magically disappear. You must be disciplined and consistent in your training
program and take a long-term approach.

2. To lose more weight, run more. You don't have to run fast. You just have to
spend the time moving on your feet. The best results seem to come from 25 to 30
miles of running a week.

3. If possible, run 90 minutes or longer several times a week. If you can't run for
at least 45 minutes, run for as long as you can and finish the hour or 90 minute
workout on the bike.

4. Drink plenty of water. You can cut up to 15 percent of your daily calorie intake
by substituting water for juices, colas, and similar beverages. Drink a full glass
of water before every meal.

5. Don't go on a restrictive very low calorie diet. This will only lower your
metabolic rate. Eat breakfast and other carbo-packed meals and snacks regularly
throughout the day. Do not snack after 7:00 PM.