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One Hundred Push Ups

One Hundred Push Ups

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Published by David Brown

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Published by: David Brown on May 07, 2012
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One Hundred Push Ups

Before you dive in and start the Hundred Push Ups Program, you should:

 

obtain medical advice and clearance from your doctor take an initial push ups test. The test will highlight your current fitness level and determine where to start and how to plan your push ups training program.

initial test: the road to one hundred push ups

AGE

< 40 YEARS

40 - 55 YEARS

> 55 YEARS

RANK *

number of pushups performed

1

0-5

0-5

0-5

2

6 - 14

6 - 12

6 - 10

3

15 - 29

13 - 24

11 - 19

4

30 - 49

25 - 44

20 - 34

5

50 - 99

45 - 74

35 - 64

6

100 - 150

75 - 124

65 - 99

7

150 & above

125 & above

100 & above

To perform the test, simply execute as many good-form push ups as you can. Don't cut corners and please don't cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy if you want to maximize your strength gains! Once you've collapsed in a sweaty heap on the floor and your arms have stopped trembling from the exertion, make a note (mental or otherwise) of how many, or how few, push ups you were able to perform. As an example, the first time I performed the test, I managed to eek out just 19 consecutive good-form push ups.

Treat yourself to a rest day before moving on to Day 2. but not so many that you damage muscle tissue). Day 1 begins with Set 1 (6 push ups). a rest period of 60 seconds. If you completed between 6 and 10 push ups. Looking at the second column. Feel free to juggle the plan around to meet your busy schedule. Friday works well and allows you to use the weekend for rest and recovery before moving on to the next stage of the program. column 2 is for you. before moving on to Set 2 (6 push ups). Rest for 60 seconds and continue with Set 3 (4 push ups) and Set 4 (4 push ups). you've completed your initial test and you're keen to start the program? Great!     If you managed 5 or less push ups in the test. For example: let's say you managed 8 push ups. I find that Monday. Wednesday.Week 1 So. week 1: pick the appropriate column depending on your initial test results DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) up to 5 push ups 6 .20 push ups SET 1 2 6 10 SET 2 3 6 12 SET 3 2 4 7 SET 4 2 4 7 SET 5 max (at least 3) max (at least 5) max (at least 9) . but make sure you rest in between workout days. The 60 seconds rest between each level should allow you to complete the workout.10 push ups 11 . More than 20 push ups? I would suggest starting the program on Week 3. and then again before you complete Day 3. Between 11 and 20 consecutive push ups? Impressive! Column 3 is what you're looking for. before finishing with Set 5 and as many consecutive push ups as you can comfortably manage (at least 5. but I promise it will get tough towards the end. Choose either Column 2 or 3 based on the number of push ups you managed in your initial test. follow column 1.

let's take a look at Week 2 of the Hundred Push Ups Program. I would suggest either retaking the initial test or repeating Week 1. However.DAY 2 REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 3 6 10 SET 2 4 8 12 SET 3 2 6 8 SET 4 3 6 8 SET 5 max (at least 4) max (at least 7) max (at least 12) DAY 3 REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 4 8 11 SET 2 5 10 15 SET 3 4 7 9 SET 4 4 7 9 SET 5 max (at least 5) max (at least 10) max (at least 13) Hopefully you made it safely through the first week and now you're keen to move on to Week 2. . You'll probably be surprised at how much stronger you already are and will sail through the first week and be fired up and raring to go. if for some reason you struggled with the program. If you're ready to move on.

Stress your system by all means. Don't cut any corners. Perform this test within a couple of days of completing Week 2. In simple terms. Continue by following the same column of exercises as you did in Week 1.10 push ups 11 . The number of push ups you complete will determine which level of the program you'll start in Week 3. but please don't go beyond the safety limit.20 push ups SET 1 4 9 14 SET 2 6 11 14 SET 3 4 8 10 SET 4 4 8 10 SET 5 max (at least 6) max (at least 11) max (at least 15) DAY 2 REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 5 10 14 SET 2 6 12 16 SET 3 4 9 12 SET 4 4 9 12 . Good luck! week 2: pick the same column as you did in week 1 DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) up to 5 push ups 6 . but feel free to take a little more rest between each level if you need to. It's also important to be well hydrated before you start each workout. perform as many good-form push ups as you can comfortably manage before you physically can't do another rep. At the end of Week 2 it will be time to check your strength and perform an exhaustion test.Week 2 Week 1 should now be comfortably behind you and it's time to start Week 2 of the hundred push ups program.

Hope you're ready for the next level! .SET 5 max (at least 7) max (at least 13) max (at least 17) DAY 3 REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 5 12 16 SET 2 7 13 17 SET 3 5 10 14 SET 4 5 10 14 SET 5 max (at least 8) max (at least 15) max (at least 20) Don't forget. Perform as many good-form push ups as you can manage before you physically can't do another one. now you've completed Week 2. Make a note of how many push ups you complete. it's time to take an exhaustion test. and move on to Week 3.

Some people will still be doing less than 16 consecutive push ups. If you completed between 21 & 25.    If you managed 16-20 push ups in the latest test.I promise it will be worth your while! week 3: pick the appropriate column depending on your latest test results DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) 16 -20 push ups 21 . but this is ok. If you're struggling with the program. Just repeat the week you struggled with until you're strong enough to move on to the next level .Week 3 You should be a little stronger than you were a couple of weeks ago and able to complete considerably more push ups than your initial test. column 2 is for you. follow column 1. More than 25 consecutive push ups? Excellent! You'll be following column 3. don't lose heart.25 push ups > 25 push ups SET 1 10 12 14 SET 2 12 17 18 SET 3 7 13 14 SET 4 7 13 14 SET 5 max (at least 9) max (at least 17) max (at least 20) DAY 2 REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 10 14 20 SET 2 12 19 25 SET 3 8 14 15 SET 4 8 14 15 .

Let's continue with the program take a look at Week 4.you're halfway through the program and well on your way to performing one hundred consecutive push ups.SET 5 max (at least 12) max (at least 19) max (at least 25) DAY 3 REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 11 16 22 SET 2 13 21 30 SET 3 9 15 20 SET 4 9 15 20 SET 5 max (at least 13) max (at least 21) max (at least 28) Hopefully you made it safely through the third week and you're ready to move on to Week 4. Keep up the great work . .

You should know what to do by now . but please don't go beyond the safety limit. Continue by following the same column of exercises as you did last week. The number of push ups you complete will determine which level of the program you'll start in Week 5.simply perform as many good-form push ups as you can comfortably manage before you're unable to perform another one.25 push ups > 25 push ups SET 1 12 18 21 SET 2 14 22 25 SET 3 11 16 21 SET 4 10 16 21 SET 5 max (at least 16) max (at least 25) max (at least 32) DAY 2 REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 14 20 25 SET 2 16 25 29 SET 3 12 20 25 SET 4 12 20 25 . At the end of Week 4 it will be time to perform another exhaustion test. Make sure you perform this test within a couple of days of completing Week 4. As per the end of Week 2. stress your system by all means.Week 4 Week 3 is now comfortably behind you and it's time to start Week 4. week 4: pick the same column as you did in week 3 DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) 16 -20 push ups 21 .

Make a note of how many push ups you complete. time for another exhaustion test. . You should be feeling much stronger now than your initial test 4 weeks ago.SET 5 max (at least 18) max (at least 28) max (at least 36) DAY 3 REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 16 23 29 SET 2 18 28 33 SET 3 13 23 29 SET 4 13 23 29 SET 5 max (at least 20) max (at least 33) max (at least 40) Ok. and move on to Week 5.

If you completed between 36 & 40.Week 5 Depending on the results of your latest test.35 push ups. continue with an appropriate week and column.40 push ups > 40 push ups SET 1 17 28 36 SET 2 19 35 40 SET 3 15 25 30 SET 4 15 22 24 SET 5 max (at least 20) max (at least 35) max (at least 40) DAY 2 REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 10 18 19 SET 2 10 18 19 SET 3 13 20 22 SET 4 13 20 22 SET 5 10 14 18 SET 6 10 14 18 . follow column 1. even if it means you have to complete Week 3 or Week 4 again. week 5: pick the appropriate column depending on your latest test results DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) 31 .35 push ups 36 . More than 40 consecutive push ups? Great work! You'll be following column 3.    If you managed 31 . column 2 is for you.

surprise. you're getting close to reaching your goal. and if you've made it this far.SET 7 9 16 22 SET 8 max (at least 25) max (at least 40) max (at least 45) DAY 3 REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 13 18 20 SET 2 13 18 20 SET 3 15 20 24 SET 4 15 20 24 SET 5 12 17 20 SET 6 12 17 20 SET 7 10 20 22 SET 8 max (at least 30) max (at least 45) max (at least 50) Surprise. Week 5 was a tough one. just repeat the week and you should be ready to go after another three workout days. If you're able to perform more than 45 consecutive push ups. Couldn't quite manage 45? No problem. Good luck! . it's time for another exhaustion test. feel free to move on to Week 6.

Week 6 Depending on the results of your latest test. follow column 1.    If you managed 46 .50 push ups.50 push ups 51 . even if it means you have to complete Week 5 again. continue with an appropriate week and column. More than 60 consecutive push ups? Tremendous! You'll be following column 3.60 push ups > 60 push ups SET 1 25 40 45 SET 2 30 50 55 SET 3 20 25 35 SET 4 15 25 30 SET 5 max (at least 40) max (at least 50) max (at least 55) DAY 2 REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 14 20 22 SET 2 14 20 22 SET 3 15 23 30 SET 4 15 23 30 SET 5 14 20 24 SET 6 14 20 24 . If you completed between 51 & 60. week 6: pick the appropriate column depending on your latest test results DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) 46 . column 2 is for you.

just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you? . no problem.SET 7 10 18 18 SET 8 10 18 18 SET 9 max (at least 44) max (at least 53) max (at least 58) DAY 3 REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 13 22 26 SET 2 13 22 26 SET 3 17 30 33 SET 4 17 30 33 SET 5 16 25 26 SET 6 16 25 26 SET 7 14 18 22 SET 8 14 18 22 SET 9 max (at least 50) max (at least 55) max (at least 60) Well? Did you make it through Week 6? If you did. If you struggled with Week 6 (many people do).you should be very proud of your achievements and ready for one final test. congratulations .

Final Test If you're reading this page you should be very proud of your achievements and ready for one final test. the program you've been following is called One Hundred Push Ups and that's what this final test is all about. don't rush and focus on performing ten push ups at a time. Maintain good form and don't hold your breath. experience has shown that you should be strong enough to perform one hundred consecutive push ups! After completing Week 6 of the program. I would suggest going back a couple of weeks in the program and building up your strength again. Eat well and maintain good hydration. treat yourself to a day or two of rest. As you're well aware. you're closer than you think! . Maybe Week 5 or Week 6 would be good for you and help regain your confidence? Don't give up though.I know you can do it!! Just in case you didn't manage the hundred. but just take it one push up at a time until you reach one hundred! If you start to feel shaky. To perform the test. It sounds simple. Ready? Take your time. Good luck . Breaking the magic hundred into smaller chunks will make the goal more achievable and give you more chance of success. If you've completed the six week program with no cheating and no short cuts. simply execute as many good-form push ups as you can. take a few deep breaths and regain your composure before starting again.you'll need every ounce of strength to meet your goal. Try not to perform any exercises or tasks around the home that will drain you of energy .

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