The Pre-Armstrong Workout for Pull-up Beginners

If doing full dead-hang pullups, or as a whole, the official Armstrong Pullup Program is too difficult for you, we recommend trying the following workout until your max set is 7-10 controlled, full dead-hang pullups.  Best of luck! The Pre-Armstrong Pullup Program Workout Courtesy of Armstrong Pullup Program.com  When required, simply pick any bicep curl type exercises (barbell, dumbbell, alternating, exercise tube, kettlebells) or row … Continue reading The Pre-Armstrong Workout for Pull-up Beginners

PPPA (Push, Pull, Press, Abs) Home Gym Alternative

This is a recommended modification for a female friend just looking to lose some weight for her wedding by using Marine Corps-style PT. Get some! Instead of PPPA, do a circuit of sets of pushups, crunches, overhead presses, and lastly pullups or curls. So try doing 10 (girl) pushups, 30 seconds rest, 20 crunches, rest, 10 overhead presses, and finishing with pullups or curls, just some … Continue reading PPPA (Push, Pull, Press, Abs) Home Gym Alternative

USMC PFT Video: Pull-up Rules

EXECUTION OF THE PFT Individual performance on each PFT event will be executed as follows: Pull-up The goal of the pull-up event is for the Marine to execute as many accurate and complete pull-ups before dropping off the bar. The procedures are: (1) This is not a timed event. (2) Sweatshirts will be removed during the conduct of the pull-up event in order to observe the lockout … Continue reading USMC PFT Video: Pull-up Rules

Armstrong Pullup Program Too Much? Customize It Like This

Candidate’s Question I’m thinking about doing OCC-R in two years once I finish my bachelors. Problem is that I’m 6’2″ and 258 right now. I know I have plenty of time to fix myself and get in regs so I’m not too worried about that right now. I do have some questions though. 1. What is a suitable replacement for Fartlek right now? I’ll be … Continue reading Armstrong Pullup Program Too Much? Customize It Like This

One Easy Cheat Sheet to See if You’re Physically Ready for OCS

I challenge all candidates to achieve these minimum benchmarks before getting to OCS, and using them as training goals. This will put you in decent standing, but not the top of your class if these are your max sets. MALE Pullups: Max set 18 Pushups: Max set 65 Run: 21:00 3-mile Run: 880 meter sprint in 3:15 in boots (2:45 running shoes) Flutterkicks: Max set 60 … Continue reading One Easy Cheat Sheet to See if You’re Physically Ready for OCS

When Should I Add Weight to the Armstrong Pullup Program?

Q: Just starting the Armstrong Pullup Program. My max is already 20-25. Should I still start with bodyweight or should i add 5kg’s? A: Definitely add weight if you’re just going to stick with Armstrong. Great rule of thumb is to increase weight per rep if you can do over 12 reps a set. Increase the weight until you can’t quite get 8 reps per … Continue reading When Should I Add Weight to the Armstrong Pullup Program?

Printable Armstrong Pullup Program Workout Tracker

This tracker was born out of the frustration of one Marine officer. A year since his last Armstrong program participation, he struggled to find a concise and visual reminder of each day’s workout. This is one man’s attempt at a clean, useful one page summation to help guide and track workouts. Feel free to save, print, and share the tracker to your heart’s content. If … Continue reading Printable Armstrong Pullup Program Workout Tracker

The Ultimate OCS Preparation Workout

Candidates, this is my recommended pre-OCS workout. I would do you a disservice if I only laid out a formula to follow. Instead, I’m going to show the process I worked through to generate this plan, so that you can copy the process and get a personalized workout for yourself. First: Rank Your Goals First, I ranked my workout goals: OCS-specific type activities Run for … Continue reading The Ultimate OCS Preparation Workout