I began using the Armstrong program a while ago and increased from a max set of 15 pullups to a max set of 22. I train specifically for obstacle course racing and decided to use Armstrong after my second race, which indicated that I needed better grip strength and body weight control.
The original program worked wonders. My 3rd race, the obstacles were pretty much a breeze. Eventually I hit a plateau and then began using the Advanced Program. I would do Advanced twice a week. I have now plateaued again after about 2 months on Advanced at 8 reps per working set using only 5 kg in a backpack.
I feel that in order to keep improving I need to overload as I did with the original program. I would also like to start to incorporate more weight training into my routine too and also obviously need to keep running in there too somewhere as I am actually competing in these races. What should I try to improve from my plateau on Armstrong Advanced?
- Do you have one weak link you could focus training on, for example your grip or your biceps?
- Consider if you’re undertraining only doing 2 days a week. Try every other day for 3 weeks and see how your progress changes.
- Try adding another set of unweighted pullups every workout. Wait 2 minutes after your Armstrong Advanced routine, then do a max pullup set, even if it’s just 2 or 3.
- Try 2 times a week Armstrong Advanced and substitute the 3rd workout with a heavy lifting session. Barbell rows, lat pulldown machine, curls, and grip training could really stimulate some muscle growth if you work heavy.