Armstrong Pull-up Program

[B HURB]

Hey guys, Have a quick question. I'm sure a fair amount of you have seen the Armstrong pull-up program. Here's the link for those who haven't:
http://www.4mcd.usmc.mil/AOP/OSOHyattsville/Armstrong%20Pullup%20Program.htm

It's simple enough in execution but I'm a little concerned that I will be overtraining if I do it in addition to the crossfit exercises. Of all the PST skills required, pull-ups are definitely my weakest. Should I maybe just do this and then skip any pull-ups we're doing for the wod that day? Any input would help. THX!

[scskowron]

My recommendation would be to do the five-day program and also do any crossfit exercise that requires pullups but only during those five days. If there is a really intense day (e.g. Armstrong day 1 and then a 150 pullup crossfit day) you should probably only do one program. Otherwise, I don't think it's a problem to do both.
Then you should take two days off from pullups. Don't do any at all for two days, so that your arms have time to heal.

The thing with the Armstrong program is that it doesn't really require that many pullups, it just trains you to break your maximum number threshold. Crossfit does many pullups, but you can kip if you feel you are being worked too hard.

[B HURB]

THX man, I like the logic behind your explanation. The whole purpose of the program is to increase maximum reps, it's not really a workout program.

[JohnnyXtreme]

I agree with scskowron, but if you are a true novice, the Armstrong pull-up program maybe all you need.

I have had the same types of debates in my training schedule, and I have had much success using the Armstrong pull-up program and nothing else, but I was starting from ground zero.

One thing I did find "fun" was making the 5th day a weighted pull-up day, following the training sets format (i.e. use 20-30lbs. and do an acheivable number of pull-ups every minute to failure)

Also helps to cycle off the program, give your body a rest, and then pick it up several weeks later. It's a brutal one!

[kklingman]

i still don't understand what a ****ing "training set" is. On day 3 it says to do 3 training sets overhand grip and then 3 underhand grip. but then when "training set" is defined it says on day 3 you should do 9 training sets. WTF is that?!

[ljm9304]

i also do the armstrong program and it tells you how many your training set should be. I believe if your max is 10-12 it should not exceed 2 and upwards from there. You use day three to find out, because if you do to many pull ups in a training set you will not be able to complete all 9 sets. On the otherhand if you finish and thought that was to easy, then next time increase your number.

[kklingman]

alright thanks ljm