Push Ups

[LRSU_Dog]

One of the things I am having my soldiers do, as well myself, is a modification of a program I got off another military training type website... Give this a shot...

1. Do as many push ups as you can do in one minute. These need to be from the toes, with your back straight and looking forward at a 45 degree angle - standard military style.

2. Take that number and divide it in 2 (in half) - use the following example as a guide:

If you can do 20 PU in one minute then you are at 10. Use this number as your normal push ups with half of this number for additional wide arm and diamond push ups:

-You will do three sets of the following excercises with the follwing repetitions to begin (take a one to two minute rest between sets - about 30 seconds to one minute between PU types:

1. Normal PU - 10 Repetitions
2. Wide armed PU - 5 repetitions (arms extended from your body)
3. Close hand/Diamond PU - 5 (hands as close together as possible with thumb and forefinger touching - adjust your hands apart if you need to)
--REPEAT the above two more times (for 2 more sets)

Examples (using even numbers and proper push up form):
40 PU/1 min = Set 1 = 20/10/10 (rest) Set 2 = 20/10/10 (rest) Set 3 = 20/10/10
36 PU/1 min = Set 1 = 18/9/9 (rest) Set 2 = 18/9/9 (rest) Set 3 = 18/9/9
32 PU/1 min = Set 1 = 16/8/8 (rest) Set 2 = 16/8/8 (rest) Set 3 = 16/8/8
28 PU/1 min = Set 1 = 14/7/7 (rest) Set 2 = 14/7/7 (rest) Set 3 = 14/7/7
24 PU/1 min = Set 1 = 12/6/6 (rest) Set 2 = 12/6/6 (rest) Set 3 = 12/6/6
20 PU/1 min = Set 1 = 10/5/5 (rest) Set 2 = 10/5/5 (rest) Set 3 = 10/5/5
16 PU/1 min = Set 1 = 8/4/4 (rest) Set 2 = 8/4/4 (rest) Set 3 = 8/4/4
12 PU/1 min = Set 1 = 6/3/3 (rest) Set 2 = 6/3/3 (rest) Set 3 = 6/3/3
8 PU/1 min = Set 1 = 4/2/2 (rest) Set 2 = 4/2/2 (rest) Set 3 = 4/2/2
4 PU/1 min = Set 1 = 2/1/1 (rest) Set 2 = 2/1/1 (rest) Set 3 = 2/1/1
2 or less PU/1 min = Set 1 = 1/1/1 (rest) Set 2 = 1/1/1 (rest) Set 3 = 1/1/1

at any point where during each of the three sets you cannot continue, drop from your toes to your knees to reach the total number of PU per set. When you are able to do the above 3 sets without dropping to your knees to finish for one week, begin adding 1 to 2 repetitions per PU group (increase your number each week) - 10 becomes 11 or 12 / 5 becomes 6 or 7 - always being realistic with what you do to ensure you are able to attain your goals.

Try to do these at least once every day - 3/4 days a week minimum - with some added periodic PU's at another time in the day. It is not always necessary to get to mucscle failure - part of your goal is to increase your stamina to be able to do more and more...

If you use the above, you can use the "elevated push up" as an additional event - meaning that after doing the above sets during another point in the day, or on your off days, do as many normal push ups as you can do (try to do this for 3 sets - however one is better than none), then alternate with the elevated type of push up - put your feet up on a large phone book or a chair or bed and do your push ups. start low and increase your hieght as you become more proficient in doing these push ups.

Every two weeks you should try to time your push ups again - see how many you can do in one minute - and even if the increase is slight you will see results - the more you put into it the more you get out of it!

[Chris89]

9:00 FLAT Running

[Marco.A.Aguilar1]

Haha, I love the logo! Great site LRSU_Dog.