RECON RON PULLUP PROGRAM PDF

The program is to be performed every week with only Sunday for rest. The program runs for 38 weeks. Well the Recon Ron Pullup Program is not as big as Armstrong Pullup Program many people I know have experienced very significant and very dramatic gains and improvements on the Recon Ron program. Before somebody can use the Recon Ron Pullup Program, they need to be able to do six dead hang pullups. Week One example Each week has you doing five sets for the number of repetitions shown in the graph.

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My belief is that when you remove a lot from training plans, you open the body to injury and overuse. However, there are times when you need to get in, get it done, and move on.

Often these times come when you have little in the way of equipment, like when on holidays or when deployed. The following is a plan you can use to stay in top shape while training in a very small time frame using only two kettlebells and a pull-up bar. Note: The program begins with the requirement of being able to perform 6 pull-ups. All pull-ups need to be performed from a dead hang with feet off the floor.

The program is pretty simple. You begin week one by performing a set of 6, then 5, 5 again, 4, and a final set of 3. Week by week, this ramps up until you are able to achieve 20 dead hang pull-ups. Recon Ron 2. So, for the first week of training, each workout looks like this: Clean and jerks — 6 reps Pull-ups — 6 reps Clean and jerks — 5 reps Pull-ups — 5 reps Clean and jerks — 5 reps Pull-ups — 5 reps Clean and jerks — 4 reps Pull-ups — 4 reps Clean and jerks — 3 reps Pull-ups — 3 reps Front squats — 3 reps Fall in a heap Perform this workout three or four time per week.

On alternate days, perform some MAF running for minutes. Instructions on Following Recon Ron 2. Begin with a weight for clean and jerks that you can get reps with fairly comfortably. Squat with the same kettlebells you use for the clean and jerks. Rest as required during the circuit. However, because we are trying to kill as many birds as possible with the fewest stones you should try to push the pace if you can.

Warm up with some hanging and thoracic spine extension work to help you achieve a good overhead position for the clean and jerks. If you want to be a super-stud, try either performing this program while wearing a weight vest or by including a 5km run before or after.

For genuine tough guys, do the runs in the weight vest, too. If you want to run this program longer than a month or so, I suggest that you go up in weight when you get to sets of Add weight to your pull-ups and go up a kettlebell size for the squats and clean and jerks. Keep following that pattern every time you get to 10s. If you ever get to performing this routine with 32s for the clean and jerks and squats while wearing a 10kg weight vest, while also doing a 5km run after in the vest, please let me know.

Andrew Read A lifelong athlete and coach, Andrew Read has seen it, then tried it, and then tested it. He has trained hundreds of athletes and clients up to Olympic and World Championship levels.

He has tested his theories on himself. He is both a black belt and an Ironman and has been honing the craft of training for over twenty years. Having trained alongside industry leaders in everything from Taekwondo to Brazilian jiu jitsu to boxing, as well as kettlebells, running, triathlon, and weightlifting, Andrew has a wealth of experience to draw from. He is not tied to a single tool or method, but has an extensive tool box from which he can choose the right solution for each athlete.

His training methods are blue collar and basic. There are no attempts to hack performance. Just age-old methods crafted to guarantee improved performance. For more from Andrew, visit his website, Read Performance Training.

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Recon Ron 2.0: How to Get in Shape with Little Time or Equipment

The Pull Up is the event which gauges upper body strength by the Marine Corps value system on our annual Physical Fitness Test and every correctly performed repetition is awarded 5 points toward the overall score. Giving rise to its unofficial title "The Money Maker". Typically 20, though the USMC recently changed the standards in order to fuck with us. When I am not preparing for the PFT I typically only do pullups 3 days a week as opposed to 5 when in training and I pick Weeks to be my "maintenance" sets. You have as much time as you need. At no point is your chin allowed to rest on the bar. Assistance to get into the pull-up position is allowed such as a stepping stool or lifted to the bar, but can not be used to help achieve the first pull-up, you must start from a dead hang.

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The Recon Ron Pullup Program VS The Armstrong Pullup Program

My belief is that when you remove a lot from training plans, you open the body to injury and overuse. However, there are times when you need to get in, get it done, and move on. Often these times come when you have little in the way of equipment, like when on holidays or when deployed. The following is a plan you can use to stay in top shape while training in a very small time frame using only two kettlebells and a pull-up bar.

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Recon Ron Pull-up Program

Stanley J. Pasieka, Jr. You can too if you follow this schedule. Before you know it you will be able to accomplish what the Marine Corps has set for a perfect test score. Although everybody knows that the only way to increase your ability to do pull-ups is to do them over and over, I was never able to make this sound advice work for me. He assured me that in merely six months I would easily be able to complete twenty pull-ups. The program is based on performing a manageable number of pull-ups each day, and gradually increasing the number.

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Recon Ron (Pullup Program)

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