The Armstrong Pull-Up Program

Overview

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 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.

Training Regimen

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.

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 midshipmen are able to reach the 20-repetition level in a short period of time.

Most start 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.

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.