Strength STEP ONE: Determine your current fitness level. See below statements and choose one that best describes your current strength level:
STEP TWO: Based on your answer, select the plan that best matches your answer: (1 or 2) Start with Push Up plan #1 (3) Start with Push Up plan #2 (4 or 5) Start with Push up plan #3 Push Up Plan #1 Sets: 1-3 sets Repetitions: 10 to 25+ Frequency: 2-3 days a week Duration: 12+ weeks Tempo: 2-1-2 Progression: Increase your push up by 3-5 push ups if you can complete 3 sets of the same number of reps. For example, if you can complete 3 sets of 15 reps, then increase your repetitions by 3-5 extra push ups and continue. Details:
Push Up Plan #2 Sets: 3-6 sets Repetitions: 5 to 25+ Frequency: 2-3 days a week Duration: 12+ weeks Tempo: 2-1-2 Progression: Increase your push up by 3-5 push ups if you can complete 4 sets of the same number of reps. For example, if you can complete 4 sets of 10 reps, then increase your repetitions by 3-5 extra push ups and continue. Details:
Push Up Plan #3 Sets: 3-6 sets Repetitions: 10 to 25+ Frequency: 2-4 days a week Duration: 12+ weeks Tempo: 2-1-2 Progression: Increase your push up by 3-5 push ups if you can complete 4 sets of the same number of reps. For example, if you can complete 4 sets of 15 reps, then increase your repetitions by 3-5 extra push ups and continue. Details:
ILLUSTRATIONS
Wall Push Ups
Progression: Increase your push up by 3-5 push ups if you can complete 3 sets of the same number of reps. For example, if you can complete 3 sets of 15 reps, then increase your repetitions by 3-5 extra push ups and continue.
Instructions:
Table or Counter Push Ups
Instructions:
Modified Push Ups
Instructions:
Push Ups
Instructions:
Isometric Push Up Hold
Instructions:
Elevated Push Ups
Instructions:
Dive Bomber Push Ups
Instructions:
Optional
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