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.