Armstrong Pull vs Building the Elite Training

Day 1 The Armstrong Pullup Program Tracker is a one page visual guide to the program Five maximum effort sets. Rest 90 seconds between each set. Do not concern yourself with numbers. You will find that you will increase the numbers in the last two sets before you see much improvement in the first three. Make sure that each set is a maximum effort set. Day 2 Pyramid Day. Start the pyramid with one repetition, the next set has two repetitions, the next has three. Continue in this fashion until you miss a set. (e.g. your last set was five, your next set would be six, but you could only do four. You missed a set) Do one more set at a maximum effort. Rest 10 seconds for each repetition in the previous set. Day 3 Do three training sets with a normal overhand grip. Rest 60 seconds between each set. Do three training sets gripping the bar so that your palms are toward your face and your little fingers are touching each other. Do three training sets with wide grip. Rest 60 seconds between each set. Day 4 Do the maximum number of training sets that you can accomplish. Rest 60 seconds between each set. You do training sets until you fail to do perfect training set. This day can wind up being the longest training day as you continue with the program because you will find it easy to do lots of training sets. Day 5 Repeat the day that you found to be the hardest in the previous four days. This will change from week to week.

The Building the Elite Training App provides goal and career-specific training programs that adapt to your needs and schedule. The BTE App: • Identifies the gaps in your fitness and targets them: Our proprietary algorithm compares your fitness to where it needs to be to do your job or accomplish your goal and automatically individualizes your program. • Provides flexible and adaptable training that changes as you do: As your fitness improves, your program adjusts to challenge you consistently. Our training programs adapt your training while keeping you on track with your long-term goals. • Daily mental skill lessons: Every training session includes a mental skill emphasis to help build your mind and body. Every training block & session has in-depth overviews, so you know exactly why and how to get the most out of each training session. • Optional: Sync with Health app to update your metrics instantly. The BTE Training App has hundreds of training programs assigned based on your specific goals and fitness levels. Each of our workouts falls within one of five primary tracks: 1 - SOF Selection (8-20 hours per week) • Programs for preparing for a US military SOF (any branch) selection process. • We also have programs for Australian SASR, British SAS/SBS, CANSOF JFT-2 & CSOR, and FBI HRT. • We have a program for you if you are prepping for any SOF or high-level law enforcement selection. If you have any questions, email us at team@www.buildingtheelite.com. 2 - Operator (5-7 hours per week) • Programs for operators looking to improve fitness across the board, stay healthy, and perform well when operational. 3 - LEO (4-5 hours per week) • Designed for those who work in law enforcement (police, sheriff, homeland security, FBI, etc.) or are preparing to work in this field. 4 - Fire (4-6 hours per week) • Built for firefighters (urban or wildland) or anyone preparing to work in this field. 5 - Civilian (3-4 hours per week) • This track is for anyone whose career doesn’t rely on physical performance; if it does, it falls outside the categories listed. Regardless of your occupation, you want to be capable of excelling at any physical task while becoming more mentally and emotionally resilient.