Armstrong Pullup Program

In this article, we will be covering what the Armstrong Pullup Program is. What you need to do on the training on each of the different days.

The rules for performing a proper military type pull-up and some of the fundamental errors that will result in a no count for a repetition will be covered. When using the Armstrong program use these rules as a reference for how to count a proper pull-up.

Major Charles Lewis Armstrong is the person who developed the Armstrong Pullup Program. His reason for creating the program was to help him set the new world record for the number of pull-ups completed in one exercise session. Lewis Armstrong was able to complete 1,435 strict military style pull-ups, so this training method worked well for him. He credits much of his success for the number of pull-ups he did to this program.

Many people have achieved amazing results by using his training protocol. While it is similar to the Recon Ron Pull-up Program (the goal is to improve the number of pull-ups you can do), it has been designed to give maximal results with a much shorter period.

Squat Clean Thrusters

Squat Clean Thrusters are for intermediate and higher lifters. You need a firm grasp on all of the core lifts before stepping up to the bar.

You really need to focus on selecting an appropriate weight to use. If your form begins breaking down in any way the weight selected is too much.

When you are using an exercise with so many joint movements, you have an extra high chance of injury occurring from improper technique.

The places with the highest chance of harm are your knees, lower back, and shoulders.

Back And Biceps Calisthenics Training Program

This article will be covering a beginner's Calisthenics workout routine focusing on the back and bicep muscles.

We will break down how exactly to perform each type of exercise in this routine with details and a video example.

This routine consists of 5 different exercises that you will cycle through four times. You are to rest 1 minute between each of the various activities/exercises. Once you complete all five exercises, rest for three minutes and then begin going through each exercise again.

This training program will take around 45 minutes to fully complete, and requires the use of a pull-up bar.

The exercises you will be doing to complete one cycle is pull-ups, negative chin-ups, incline chin-ups, wide grip pull-ups, and shoulder width chin-ups. Make sure Take a one minute rest from completing one exercise and starting the next.

To finish this training routine, you need to complete each cycle four times with a three-minute rest between each cycle.

Sky Yoga (Aerial Yoga)

Sky Yoga is a relatively new contemporary yoga style that uses traditional poses performed with the aid of a fabric sling or hammock.

Sky Yoga is also known as aerial yoga it is inspired by the vinyasa style of yoga, Pilates, Calisthenics, aerial acrobatics and is said to use poses that flow in an original sequence. By using a fabric sling or hammock and being off the ground, it will help you to heighten your attention to balance and stability.

Most sky yoga classes consist of deep stretching, relaxation, floor and aerial asana. By having your body suspended above the ground, your body weight gets distributed between the ground and the ceiling this allows for multiple possible variations of strength-building, flexibility, and core strengthening poses.

What Are Isometrics

Isometric exercises are when your muscles tense / contract with no actual movement from your body. An example would be when a person performs the plank exercise or when you flex your bicep; you are not achieving any real action, but the squeezing will create an active contraction within your muscle.

When you perform your isometrics, the goal is a maximal voluntary contraction. This just means you need to create the greatest amount of tension that your muscle can generate and hold, however briefly. This article will cover different isometric exercises for your core specifically focusing on the abdominals.

What makes isometrics so useful is that maximum voluntary contraction is shown to recruit the largest motor units and the neural drive from your brain's motor cortex and the muscles involved in the contraction. This is very different from lifting a weight since when you are lifting the tension in the muscle will fluctuate as you move the weight making it harder to feel the entire muscle working.

The Bulgarian Deadlift

The Bulgarian Deadlift combines one of the hardest lifts there is and awkward body positions (you have to balance on a single leg). By mastering this lift, you will be amazed at the amount of muscle mass it can add to your lower body.

It is also great to help to improve any muscular imbalances that you may have in your legs.

The Bulgarian Deadlift is a compound lift (requires multiple joint movements to perform the lift) and is great in any program but is best in training types that utilize Progressive Overload

The Kettlebell Clean And Press

This article will cover how to perform the Kettlebell Clean And Press, what muscles this exercise works, and the benefits you receive when including the Kettlebell Clean And Press into your training routine.

The Kettlebell Clean And Press is two separate actions combined into one movement creating a challenging compound exercise. The first movement is the Kettlebell Clean and second is the pressing of the kettlebell.

When you are first beginning, you should separately perform the clean and press. Continue practicing both exercises individually until you have mastered the movement pattern. After you fell comfortable executing both moves independently, then it is time to combine them into one fluent motion.

You can do the clean and press with one or two kettlebells, by using two Kettlebells you will better overload your body well performing the movement, just make sure your form stays correct.

What Are Scap Pushups

Scapular pushups are a variation exercise of the regular pushup. The scapular pushup places greater activity on your serratus anterior muscles than the traditional pushup. This results in a higher recruitment of your scapular stabilizing muscles as well (the technical term for the shoulder blades).

The Scapular Push-up is considered harder than the conventional pushup since you have to maintain a planked position well performing the push-up movement. The scap push-up promotes natural scapula motion and better shoulder mobility.

Deadlift CrossFit Workout Of The Day

We will be covering a CrossFit deadlift WOD in this article. The deadlift is one of the best compound exercises there is. When performing the deadlift for a CrossFit workout make sure you are focusing on your form or you will pay the price.

Remember when executed with proper form, the deadlift is one of the most efficient exercises for overloading your hip extension and developing a reliable and stable back. However, done incorrectly or programmed carelessly you could permanently damage your back for life.

If you are new to CrossFit, you are probably saying what the hell is a WOD. WOD is just an acronym that stands for workout of the day. Crossfit has a lot of weird terms, but you will pick up on them in no time.

Take You Pull-ups To The Next Level Recon Ron Pull-up Program

The Recon Ron Pullup program is used by the military all the time. The program is to be performed every day of the 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 in the Recon Ron program.

the Recon Ron Pullup Program is also a long-term program, unlike the Armstrong Pullup Program is used for short term use.

If you find that you are not able to progress to the next week’s prescribed amount of pull-ups, then repeat the routine of the week you just completed and then try moving to the next week again.

Before somebody can use the Recon Ron Pullup Program; they need to be able to do six dead hang pullups.