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.
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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.
So for the first week, you will begin with a set of six. Take 1-minute rest, then complete the next two sets of five with a minute of rest between each. Followed by a set 4 and then 3 for a total of 23 pull-ups each day during the first week.
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. Grasp the bar with your palms facing forward or to the rear.
Have your arms fully extended and feet free from touching the ground or any assisting mount with the body motionless, you are now in the starting position. Your legs can be straight or bent but are not allowed to be above the waist. Whipping, kicking, kipping, or any leg movement seen to assist with vertical progression is not allowed and if observed that pull-up will result in no count for that pull-up. A repetition requires raising your body until your chin is above the bar, then lowering until your arms are fully extended, and the body is once again at a dead hang.
The purpose of the marine pull-up event is to determine the number of complete pull-ups the Marine can perform. By using the Recon Ron Pullup Program, you should have no problem completing 20 or more pull-ups. Looking to gain more strength or lose some weight? We offer free fitness tools to help you reach your fitness goals.
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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.
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.