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04-20-06, 01:52 AM #1
The Recon Ron Pullup Program - GUARANTEED to have you doing 20 pullups
The Armstrong Pullup Program is definitely more popular than the Recon Ron Pullup Program, however I have experienced VERY significant and very dramatic gains and improvements on the Recon Ron program, more than I ever did when I was doing the Armstrong pullup program.
I know it's been posted in the past, but the information is scattered about, so I thought I would make this thread. If you follow the Recon Ron program exactly, it doesn't matter if you're a fat body, you will be at 20 pullups within 5 months if you follow the program.
Here is a website with the chart you need to follow, print this out and stick it on your wall: http://webpages.charter.net/bert/reconron.html
The website doesn't list the directions or specifically what you need to do however. At the top you'll notice it says WEEK 1, 2, 3, 4, etc. During each week you will perform 5 sets of the number of reps listed in the column, for example in week 1 you will do 6 reps on the first set, 5 on the second set, etc. You do this Monday through Saturday and on Sunday you take the day off and do nothing to allow yourself to recover from the previous week. Then you'll move on to week 2, however in MY personal experience I found that it moved a little too quickly, so I spent 2 weeks on week 1 before moving to week 2 where I spent another 2 weeks before moving on to week 3. If you're stuck on a certain week and you've been stuck there for more than 2 weeks without being able to improve to what's required on the next step, then take 5 days off and don't do a single pullup.
I hope everything above made sense. As a prerequisite to the program you must be able to do at least 6 pullups, but if you can't it should be fairly easy to get to that point on your own. I'm currently at 11 pullups right now and I don't think there is any way I would be at that point had it not been for the Recon Ron program.
If you have at least 5 months remaining in DEP, there is no excuse for not shipping to boot camp being able to do 20 pullups if you follow this program, and if you're already able to do more than what's required in the early weeks of the Recon Ron program you're already ahead of the game.
03-17-08, 02:53 PM #2
I have my own pull-up program I did with recruits and it works the best. I have tried them all with the recruits and the most gain I had was by using the below program.
Depending on the amount of pullups you do right now when u first get on the bar will be your start point.
Here is the start numbers and I will explain below.
The number to the left is how many you can do right now and the number in parenthesis is the number of pull-ups you will do for the workout.
1. Jump on the bar and do a max set You will rest for 60 secs and during that rest do at least 25 crunches but NO PUSHUPS.
2. Keeping the number you finished with jump back up and do another max set. You will rest again for 60 secs and do your crunches. You continue to do MAX SET each time you get on the bar until you have reached the number in parenthesis.
Continue your sets no matter how many times you have to get on the bar. Even if you jump up and only do 1, oh well keep doing it.
If for some reason you can not even do 1 when you get on the bar, take longer rest but if you do this, you better double the workout because you suck.
Do this every other day for 1 month and then take 4 days off and start again.
YOU WILL HAVE GREAT GAINS IN PULLUPS BUT YOU MUST PUT IN THE WORK.
03-17-08, 03:06 PM #3Originally Posted by drillinstructor
03-17-08, 03:31 PM #4Originally Posted by Brandon1
It was just trial and error using recruits as ginnie pigs. My platoon was always at the top when the final PFT came. They blew the other platoons away in the pull-ups which was a big advantage. With no exaggeration, at least 90 % of the recruits were at 20 at the final PFT and the others were close.
03-17-08, 04:52 PM #5
Well now i'm more motivated than before to try your program
03-17-08, 08:53 PM #6Originally Posted by drillinstructor
03-17-08, 09:48 PM #7
Let me say that I started Recon Ron today and it seems challenging enough. At the end of the workout i wanted to see how many more i could do...let's just say it was one of the more embarassing things I did today.
03-17-08, 11:06 PM #8Originally Posted by AndyBowman
03-18-08, 10:22 AM #9Originally Posted by drillinstructor
03-18-08, 03:35 PM #10
Andy, how did you get so many in 3 months? Just kept doing them? And I'll definitely be starting the drill instructor's program very soon. If I don't find it too effective I'll try Accord's. Thanks to both of you guys.
03-18-08, 03:44 PM #11Originally Posted by JAFORG
03-18-08, 03:50 PM #12
Damn nice 3 mile time. Wish I could get that good of a score on my run. Sit ups I'm perfect on, and I'm working on my pull ups right now. I have about 5 or 6 from doing pyramids.
03-18-08, 03:55 PM #13Originally Posted by AndyBowman
03-18-08, 03:58 PM #14Originally Posted by hamilton4814
Yeah I don't know its like the one thing I struggle on. I am doing them the way the other people are..but I can run well... always have been able to run well.
03-18-08, 04:00 PM #15Originally Posted by hamilton4814
Believe it or not but there are many good runners and they suck at crunches and pull-ups. A lot of the bigger bellie recruits would do many more crunches yhan the skinny runners, and as for why? I really have no idea but it is the truth.
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