Pull-Up Domination Training Program

The first time I ran through the program I started at a 26:15 5k, and ended up going down to a 23:47. I waited a few months and did it again after also doing CrossFit and I'm down to a 20:45 now.

I bought the Strategic 5k training plan – worked great. Got my PFT down to 19:15 after spending several years around the 22-minute mark, all without sacrificing any strength at the gym.

I've improved between 5-15% on the four major lifts (Squat, Deadlift, Bench, Shoulder Press) while cutting 15 pounds of body fat. Additionally the strength and added mobility have translated well into my other passion....Brazilian Jiu Jitsu.....allowing me to compete with guys 15-20 years younger than me. So I'm a lighter, leaner, stronger, and faster athlete.

I am thankful to have found you and your programming. While my old self is not back yet, I am performing better and seeing glimpses of the old me. My lungs are getting better, and my muscle endurance (mainly my legs) is coming along. It's been a mental and physical battle for well over a year with my physical well-being and fitness. Due to some health issues in the past I have struggled getting my endurance and cardio back. You have helped me beyond what you know.

Just finished my first PFT for the Marine Corps. I did a 3 mile time trial about two months ago. I ran it in 27:24. Granted, this was my first time running in a few months and I could have given a bit more effort. Even so, today I ran a 20:55 3 mile which is a perfect score for me.

I'll still be using this programming but already it's made a huge difference for me, mostly for getting me back into the swing of things working on my technique, and practicing the faster paced running! It definitely makes it easier to stay committed to a program when it's reasonable distances. It give me plenty of time to get it done!

Just checking in to let you know that during the first mile of my test yesterday I blew about 30 seconds off of my typical run times. Pretty cool!

First I want to tell you that your training programs are epic…. I am currently active duty Army and having used your 5K Program for about 3 months. Within the last 2 weeks, I switch to your APFT Domination program adding that to the tail end of my lifting sessions and the have paid major dividends. I've never been much of a runner, but I have noticed a huge difference in my sprinting and being able to maintain my split times. Plus my endurance is getting better and better. I have an APFT next week and I can't wait to let you know how I do. Keep doing what you do!!!!!

I've been on the program for 3 weeks and I've dropped 2 minutes off of my 2-mile time! Feels great. Can't wait to see where I am next time trial!

I got a 21 sec improvement on my 1.5-mile time making a pass on the test a bit more comfortable than cutting it fine. The biggest improvement for me was the push-ups. Was working back from a shoulder injury and went from 21 in 2 mins following a year's rehab, up to 38 all pain-free.

I followed your 5k and APFT prep plan over the past 5 weeks and took a pt test this morning so I wanted to update you. My sit-ups went from 60 to 74, and my run when from 15:30 to 14:27.

The 5k program is awesome! I was highly surprised when I saw my run time on my latest PT Test go down. I really appreciate the programming and it is so much better than logging long runs! Thanks again I love the training!

I have never ran so fast in my life! (After dropping her 1-mile time from 9:38 to 6:56) Boom. Thanks!

Amazing program, first time completing a program without shin pain! The drills have really helped improve my form. I'm a professional Jiu-Jitsu athlete, and this was the perfect companion to my normal training.

Even with the busy training cycle still crushed my last run from a 42 min to 38:26 couldn't be happier with the program and that's with me missing a few days here and there do to work once I get back and get a more relaxed schedule Ima restart and stay true to it! Appreciate the help!

I just wanted to give you a shoutout on your program. I just finished week 1 of strategic 5K, which I'm using to prep for my upcoming APFT, and I clocked my fastest 1-mile time that I can remember, a 6:55 1 mile, as opposed to my typical 7:15 to 7:30 1 mile. So, although it sucks running, the program seems to be helping, so thanks.

I just wanted to let you know that I'm seeing great results from your program with a lot less volume… I've been doing it for 2 weeks and I modified the "time test" to 1.5 miles for my test rather than 1 mile. A couple of weeks ago I was running a 14:15 (failing) 1.5 mile. Today I ran a 12:55 (passing) 1.5 mile. I've never run that fast before.

Still recovering from calf soreness. But, I did take off on 1.5 mile run using pose method and cut 2 min off my usual time. Impressed me because I haven't run in almost 3 weeks!

I am headed to TBS in a week and just completed my last PFT before checking in. Unfortunately, I was not able to complete the full program but I managed to knock off nearly 2 minutes from my run time going from 23:34-21:45 in just 4 weeks. Thanks for the outstanding programming, I will continue to use it and recommend it throughout my career. I was able to improve my form and pace with every workout and I have kept my strength. Thank you again.

I'm feeling great. Everything you asked was doable although not always pleasurable. Went from 16:00 to 14:00 in 5 weeks. And at the end I'm not dying and winded. Thank you for a great and efficient program.

Thanks the program helped me a lot. Before I started the program I ran a 21:10. I ran 3 miles 2 days ago in 19:37 and I didn't feel tired after. Thank you!!

Hey PJ, great results I'm getting!! My previous IST run time was a trash score of 13 minutes, 45 seconds and it literally jumped up to 12.30 in a matter of 3 weeks! Your program is amazing and as I become more consistent with it, I'm excited to see what I can accomplish each time I'm tested! Thank you again!

I went from 24:05 (totally dead at the finish) PFT to a 22:20 using your program!

I hate running, and I felt like I sucked at it. But I've been working the drills you sent as best as I can between school and an off-season job. I can already see such a huge difference!! More importantly, I can feel a huge difference. I already feel like I'm gonna be able to tackle next season with a ferocity I didn't have last year. This program is absolutely life changing.