Most candidates train push-ups and pull-ups wrong. TC 31-17 fixes that from the ground up — the exercise science behind neural adaptation and the stretch-shortening cycle, full technique breakdowns for the standard push-up and HRPU-AE to current AFT standard, the Greasing the Groove protocol with sample programs by starting point, progressions from zero to 60-plus, a shoulder health chapter, and a 12-week periodized program across four phases. Nineteen peer-reviewed references. If you are preparing for the AFT, SFAS, or any pipeline that demands upper body calisthenics performance, this is the program.
Most candidates train push-ups and pull-ups wrong. TC 31-17 fixes that from the ground up — the exercise science behind neural adaptation and the stretch-shortening cycle, full technique breakdowns for the standard push-up and HRPU-AE to current AFT standard, the Greasing the Groove protocol with sample programs by starting point, progressions from zero to 60-plus, a shoulder health chapter, and a 12-week periodized program across four phases. Nineteen peer-reviewed references. If you are preparing for the AFT, SFAS, or any pipeline that demands upper body calisthenics performance, this is the program.
