A GUIDE TO TRAINING FOR op THE PUSH-UP CHALLENGE me This training program will help prepare your body for the push for better in June. Start at week one and build your way up, and just do part of the program if you have less than four weeks to train - your pecs will thank you for even a week of prep. Remember to train within your limits and seek help from a health professional if you need support. PUSH-UP SELF-ASSESSMENT ‘The aim isto find the level of push-up at which you can complete 10 ful repetitions successfully. You may need a friend to help check your technique. Start from the easiest level, attempting 10 repetitions. f you complete 10 repetitions successfully, attempt the next level. A successful repetition is having your elbows reach a 90 degree angle and then fully ‘extending the elbows back ta the straight position. Your spine and hips should be kept straight throughout. “refer to Push-Up How To Guide and Push-Up Alternatives Guide for instructions Wall push-up Bench push-up | Kneeling cantilever | _ Kneeling free Full push-up complate | incomplete | complete | ineompiete | complete | incompieto | complete | incomplete | complete | incompete Easy — ae) Difficut . Each week, there will be a series of push-up exercises, as well as an “accessory” workout. The accessory workout is {designed to help strengthen the muscles that you need to do push-ups, and these exercises will help to make push-ups {eal easier. Day Day 2 Day 3 Psh-upMaxTest = Doas many pushups | 5 sts of 60% of your max petitions. Compete 3 sets of 75% max o,f your {etyourappropriate level ssyoucan wth | Eig, yourmax le 20 puch-upe, then rmaxis20,then completa Sets ofS, nove. ‘compete S ets of 0 repetitions. pushups ACCESSORY WORKOUT Complete 3 sets of 30 second rounds of each exercise: triceps dips, commandos, dolphins, and cobras. Aim to do this 3 times throughout the week eg. 30 seconds of triceps dips, 30 seconds of commandos, 30 seconds of dolphins and 30 seconds of cobras. Once you have completed all those exercises, that is classed as 1 set Rest for 30 seconds between each exercise and 1 minute between sets. Day Day 2 Days Day “4aetoot 75%max.Rest90 | sat of 20seconds Rest 20 |S sats of 7oH max Rest 90 Redo push-up sat-assessment ‘Seconds botweon sat. Seconds botwoon sats ‘conde botwoon sot test www.thepushupchallenge.com.au ESSA: Bie irises tine etn nee contentA GUIDE TO TRAINING FO THE PUSH-UP CHALLENGE emu ACCESSORY WORKOUT 1 Complete 3 sets of 30 seconds rounds of each exercise: triceps dips, commandos, and cobras. Rest 30 seconds between each exercise and 1 minute between sets. Aim to do this once this week. ACCESSORY WORKOUT 2 Complete 3 sets of 40 second rounds of these exercises: triceps dips, commands, and dolphit Rest 20 seconds between each exercise and set. Aim to do this once this week. Day Day2 Day3 Daya Ssets of 50 seconds, | sets ofmaxropettions. _ Ssets of SO seconds. | S sets of 30 seconds, Rest 30 seconds note Sets canbe Rest 80 seconds Rest 30 seconds between sets. completed with between sets. Aim todo | between sets. Aim to do repressed push-upeit gris twice troughout | this wie troughout hooded”. Rest the day the day “Rogrestod push-up option: i your maximum 69. your knees, you can complete 40 on your knoes then 10 ona bench to achieve total of 50, ACCESSORY WORKOUT Complete 3 sets of 20 repetitions of these exercises: triceps dips, commandos, cobras, and dolphins. No rest between exercises, 1 minute between sets. Do this once this week. Day1 Day 2 Day 3 Day 4 Redo push-up self- Max reps in 60 S sets of max Max reps in 60 assessmenttest then | seconds, 40 seconds, repetitions. Rest 2 seconds, 40 seconds, complete 5 sets of 75% | and 20 seconds. 20 minutes between sets. | and 20 seconds. 20 maximum repetitions seconds rest in Use regressions to seconds rest in with 90 seconds rest between each set. complete total repsit | between each set. between sets. Repeat 3 times, resting | needed. Repeat 3 times, resting 460 seconds between 60 seconds between ‘each round. each round. ACCESSORY WORKOUT Complete 3 sets of 30 repetitions of the following exercises: triceps dips, commandos, cobras, dolphins. No rest between exercises, 1 minute rest between sets. Do this twice this week. www.thepushupchallenge.com.au