1) Push Ups
Exercise Description: Push-ups (see video of proper training protocol/standards)
Start in a front-leaning rest position with arms extended and body straight
Lower yourself until the back of the arm is parallel to the ground
Return to the starting position
Frequency: Three non-consecutive days per week (Mon-Wed-Fri or Tues-Thurs-Sat)
Day 1: Total Repetitions
Weeks 1-3: Perform 100 repetitions total
Weeks 4-6: Perform 150 repetitions total
Weeks 7-10 Perform 200 repetitions total
Perform as many sets as needed to reach the repetition total (ie., for 100 reps = 5 sets x 20 reps; 2
sets of 20 reps and 4 sets of 15 reps; 10 sets of 10 reps)
Try to perform all repetitions within a 30-minute period
Day 2: Maximum Sets
Set 1: Perform a maximum (as many as you can) set of pushups
Rest 60 seconds
Set 2: Perform a maximum (as many as you can) set of pushups
Rest 90 seconds
Set 3: Perform a maximum (as many as you can) set of pushups
Rest 3 minutes
Set 4: Perform a maximum (as many as you can) set of pushups
Rest 90 seconds
Set 5: Perform a maximum (as many as you can) set of pushups
Day 3: Complete Sets
Perform working-sets (same number of repetitions) with a 60-90 second rest between sets.
Working sets are indicated below. For example, if the maximum number of push-ups you can
perform is 35 – your working-set is 15 repetitions.
Maximum Reps Working-Set Reps
40+ 25
30-39 15
20-29 10
10-19 5
Less than 10 3
Progression Sets: Perform as many sets as you can, maintaining your working-set repetition. Do as
many sets as you can for the number of repetitions determined as your working-set. For example,
say you can do two sets of 15 repetitions, and on your third set you only complete 11 repetitions.
Continue to do only three sets, until you get to a point when you get ALL three sets of 15
repetitions. Once you are able to get all three sets progress to four sets.
Periodically, you will need to test yourself to determine if your maximum repetitions have
increased. If so, you will need to determine a new working set.
2) Push-Up/Crunch Super Set
Do five to 10 cycles of:
- Regular push-ups, 10
- Regular crunches, 10
- Wide push-ups, 10
- Reverse crunches, 10
- Triceps push-ups, 10
- Left/right crunches, 10 each side
The timed workout is another way to increase your push-ups and sit-ups that also helps prepare you
for training with the clock -- good practice for the PFT. Being timed is what leads to most people's
PFT anxiety.
Timed Workout
Repeat twice:
- 1 minute of push-ups
- 1 minute of sit-ups
Repeat three times:
- 30 seconds of push-ups
- 30 seconds of sit-ups
Repeat four times:
- 15 seconds of push-ups
- 15 seconds of sit-ups
Try these workouts only resting while you do your crunches or sit-ups. These workouts are
challenging and only take a few minutes to do. I recommend that you try to incorporate push-ups
and crunches into your workout three times a week and every other day, if you are not following a
detailed program.
3) “Find your current push-up max. Perform a push-up and pause at the top
for three seconds. Then do another rep. Repeat until you’ve done half your max number. Rest
for three minutes, and repeat the process until you’ve completed twice your max number of
reps in total.” - See more at: http://www.mensfitness.com/training/build-muscle/bang-out-100-
push-ups#sthash.KTlTFuNI.dpuf
4) Determine your baseline repetitions.
To find the number of repetitions you should perform in each set, do as
many push-ups as you can in two minutes and divide this number by three.
This is your baseline repetition count. Each workout will generally include 3
sets of this number of repetitions. Do a push-up workout every other day
(such as Monday, Wednesday and Friday). Warm up with a slow jog, cycling
on a stationary bike, or jumping rope. Perform your basic workout with
three sets of repetitions with a 30 second rest between sets. Each week, add
2-3 repetitions to your sets. Retest yourself every four weeks and set a new
repetition baseline. How to
5) Perform Pyramid Push-Ups
Use a stopwatch, a watch with a second hand or a phone app to track your time. Make sure you are
completing full Push-Ups by dropping your elbows to a 90-degree angle at the bottom. Lock your
arms out at the top and keep your abs and glutes tight throughout the movement.
Perform 10 Push-Ups
Rest 10 seconds
Perform nine Push-Ups
Rest nine seconds
Repeat this pattern all the way to the bottom of the pyramid (one Push-Up)
You will perform a total of 55 Push-Ups. The lactic acid will be burning throughout your upper
body, much more so than what many athletes experience after an hour in the gym.
Continue performing this routine until you can start the pyramid at 20 Push-Ups and work your way
down to one. The result will be a powerful upper body that translates onto the court, field or track
for any sport.
6)Pyramid up and down
REGULAR PUSH-UPS: Pyramid up to 12 and back to 1.
Pyramiding means you do 1 pushup, stand up, rest for 20-30 seconds then drop back down and
do 2 pushups, etc. Keep the rest times consistent and work your way to 12 reps. Take a 1-
minute break, then work your way back down from the top.
7)
