Push ups should be a pillar of anyone’s exercise routine. If you're serious about increasing your strength, follow this six week training program and you'll soon be on your way to completing 100 consecutive push ups!
You all know I love my pushups, so when I came across the hundredpushups.com website I was thrilled.
Not because I was able to complete the challenge, but that Steve Speirs has but together a program that allows you to go from 0-100 in 6 weeks; that my friend, is amazing.
I know you probably saying 6 weeks, 100 pushups in a row, I don’t think so. But you I have looked over the program and with a good plan and discipline it can be done.
Steve is positive that his progressive training program will get you to 100 in 6 weeks. I agree, but you be the judge and take the challenge. There is even an iphone app.
Oh and once you are done with the pushups, Steve will take you through the 200 sit up and 200 squat challenges.
I advise everyone to add Plyometrics to their training, as it is great for developing explosive power, strength and muscle, while burning fat. Not to mention plyos help you jump higher, run faster, throw farther, and hit harder, depending on the desired training goal.
Plyometrics have been an important part of training regimen throughout my life. I’ve been using these exercises ever since I was 12 and they became more crucial during my professional volleyball career. I have now become an expert in Plyometrics and Jump Training.
Plyometrics is the science examining the explosive movement generated by muscle power, popular in sports and performance training. Plyometrics exercises help your body to develop power through exercises that put some sort of load on your muscles, leading to a little elastic tension, before it is released. Because of this you are able to generate force in a short period of time, developing an explosive effect.
Plyometrics are generally associated with jump training and increasing vertical leap, however you can take those principles and apply it to your upper body, giving you more explosive power. This allows you to develop strength and muscle, while burning fat. I often supplement my regular workout routine with plyometrics exercises to shock my muscles.
Racquet sports such as tennis, badminton and squash, the throwing events in athletics, basketball, volleyball, rugby, and football, the martial arts and wrestling all require upper body power. Plyometrics drills can be used to convert an athlete’s maximal strength training into sport-specific power helping to further improve performance.
One such exercise in my arsenal is the Funk Plyo Push-ups, which targets the chest, shoulders and arms, while forcing you to engage your core muscles. In the end the exercise enhances the overall look of your chest.
Add the Funk Plyo Pushup at the start of your chest Workout
HOW IT IS DONE -
Funk Plyo Pushups Start lying face down with your hands out to the sides supporting your weight. Now explode off with your hands into the air. When you land alternate your hand positioning from close to normal to wide and back to normal and then close – repeat. – 3 sets of 20 reps. One rep equals one hand position.
So you are short on time but you still want a decent workout routine. Well a Tabata workout might be for you. This short but extremely intense exercise works so well because it maximizes oxygen consumption with short bursts of focused exercises.
The Tabata Workout was invented by Dr. Izumi Tabata in Tokyo, Japan. The basic principle is this: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Eight intervals of one exercise must be completed before moving on to the next. Sound easy? Not! This is "High-intensity” and not for the weak at heart.
This cardio interval training method is an intense and quick workout routine but very effective. The entire exercise lasts only about 4 minutes if you do it correctly. The rest period can be complete rest or a less intense pace. It is a great way to get a very intense workout in a very short period of time. I'm sure you'll feel like twenty seconds has never felt so long, 10 seconds never so short and four minutes never so painful!
One of the hardest aspects of doing a Tabata workout is staying focused for the whole four minutes. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity
You can use this protocol with many exercises: pushups, sit-ups, pull-ups, squats, you name it. If time is an issue, then try this next time you are at home, outside or in the gym.
TABATA PUSHUPS 1) For twenty seconds, do as many repetitions as possible.
Fitness Trainer Michael Olsen demonstrates the Basic Pushup Pyramid.
The pushup pyramid is a series of pushups that can be done at home or at the gym. The exercise consists of five parts. The first is a standard pushup. The second brings one arm into the body to create an asymmetric pushup. The third is a narrow pushup. In this pushup, it is important to keep the arms tight to the body. The fourth is an asymmetric pushup again finishing with the final standard pushup.
These 5 pushups create one series. Beginners should start with 2-3 series for 3 sets. Intermediate and advanced individuals should attempt 5-8 series for 3-5 sets. It is important to maintain form throughout the movement and ensure the body is in a rigid plank position to maximize core recruitment and stabilization. This series of movements targets the chest, triceps and core.
Michael Olsen is a personal trainer at System Fitness in the Beech. I have seen him transform many people so be sure to contact Mike if you have any questions or would like him as a trainer. Look for more of Michael's posts.
Here is a great move for the arms, shoulders, chest, and core. Holding the kettlebell in one hand, place hands shoulder width apart. Keeping your body in a straight line, lower your chest to the floor and as you come up drive the kettlebell to chest height. Repeat. Switch sides.
Aim for 3 sets of 10.
Estella Hom http://estellahom.blogspot.com/ Get your kettlebell workout for women today http://www.energyflow.tv/kettlebellpros/
I am not too sure how many of you have seen the commercial for the PushupPro or the Perfect Pushup, which are two handles that you use to help with your pushups. Truth is you don’t need handles to help you develop the perfect pushup, what you need is to start doing them.
The pushup is the ultimate barometer of fitness and one of the basic and most common exercises for the human body. Pushups are a superb exercise that uses the body’s own weight to build a sound fitness foundation. It benefits the entire body, engaging muscle groups in your chest, hands, forearms, biceps, triceps, shoulders, traps, upper and lower back, abs, glutes, hamstrings, quads, calf, feet, your core, stability, your heart muscle and it will even clear your mind.
The great thing about the pushup is that you can do it anywhere, anytime and you can do them completely free.
Pushups can also contribute to better posture and help protect your back from injury and strain. According to Philadelphia-based author and back-pain specialist Dr. Jolie Bookspan, by practicing perfect form while executing pushups, and applying that same form to your upright stance, you may not only stand taller and straighter but you’ll reduce the potential for back pain.
She cautions against the common mistake of allowing the back to arch and sag, putting pressure on the lower back. Try shifting the burden to your core by tucking your hips, flattening your back and contracting your midsection.
The Movement Assume the classic push up position, with your weight on your hands and calls of the feet. Space your hands just wider than shoulder width apart. Keeping your back straight, bend your elbows to lower yourself to the floor. When your chest is just off the floor, push yourself back up to the starting position.
Tips 1. Elbows must be fully extended at the start and end of a pushup, forefoot or toes on floor; legs, hips and back straight. 2. Commonly, people don’t make a deep enough descent. Your chest should be slightly lower than parallel to the level of your arms 3. To test your form, have someone make an upright fist and position it below your chest. Your chest should make contact with the fist. 4. Avoid half-pushups, a common error caused by fatigue. 5. Inadequate reps are usually due to a lack of strength endurance, which can be built up over time by executing pushups properly and doing multiple upper body exercises to increase strength.
The Funk Roberts Push Up Challenge
Now that we know the benefits of the pushup, now I would like to challenge my blog readers, Facebook and MySpace Fitness group, friends and family members to complete at least 10 full, proper push ups by the end of April. The test date will be May 8, 2008.
How am I going to that you say, well we are going to practice over the next 6 weeks and by the end, I guarantee you’ll be able to do at least 10 pushups, even if you have never done them before. But you have to work at it and practice. The benefits will be countless.
The Training Program
Before you start with the pushups training program, you must take a test to see where you are and where to start and how to plan your pushups training program. Take the amount of pushups you could do and pick the appropriate category to start
The Beginner You have never completed a pushup before. You can start with Wall Pushups to help start to develop strength.
Lean against wall with hands shoulder-width apart, and feet together. Keeping your body straight, slowly lower until your nose touches the wall. Push back to starting position.
Week 1 – Wall Push-Ups - 5 Days – 3 sets of 10 or Failure – 60 second Rest Week 2 – Knee Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest Week 3 – Knee Push Ups – 5 Days – 3 sets of 10 or Failure – 60 Second Rest Week 4 – Perfect Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest Week 5 – Perfect Push Ups – 5 Days 3 sets of 10 or Failure – 60 Second Rest Week 6 – Perfect Push Ups – 5 Days 3 Sets of 10 or Failure – 60 Second Rest May 8 – 1 Set 10 Perfect Push Ups Try to Increase your reps every workout during the week
The Intermediate you have completed up to 5 in the past, but have a problem with one. You can start with Modified Push Ups (Knee Push Ups) This exercise is a precursor to the pushup and should be used to get the strength to do a traditional pushup.
Get down on your knees and bend forward towards the ground resting your hands under the shoulders. Push up with the arms lifting the body off the floor. You may move the hands slightly in any direction to make it more comfortable. Lower and repeat.
Week 1 – Knee Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest Week 2 – Knee Push Ups – 5 Days – 3 sets of 10 or Failure – 60 Second Rest Week 3 – Perfect Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest Week 4 – Perfect Push Ups – 5 Days 3 sets of 10 or Failure – 60 Second Rest Week 5 – Perfect Push Ups – 5 Days 3 Sets of 10 or Failure – 60 Second Rest Week 6 – Perfect Push Ups – 5 Days – 3 Sets of 15 or Failure – 3- Second Rest May 8– 1 Set 15 Perfect Push Ups Try to Increase your reps every workout during the week The Advanced You can do you to 20 pushups. You are going to practice daily to reach 50 pushups
Assume the classic push up position, with your weight on your hands and calls of the feet. Space your hands just wider than shoulder width apart.
Keeping your back straight, bend your elbows to lower yourself to the floor. When your chest is just off the floor, push yourself back up to the starting position.
Week 1 – Perfect Push Ups – 5 Days – 3 sets of 15 or Failure – 60 Second Rest Week 2 – Perfect Push Ups – 5 Days – 3 sets of 25 or Failure – 60 Second Rest Week 3 – Perfect Push Ups – 5 Days – 3 sets of 35 or Failure – 60 Second Rest Week 4 – Perfect Push Ups – 5 Days 3 sets of 45 or Failure – 60 Second Rest Week 5 – Perfect Push Ups – 5 Days 3 Sets of 50 or Failure – 60 Second Rest Week 6 – Perfect PushUps – 5 Days – 3 Sets of 55 or Failure – 3- Second Rest May 8 - 20 or more Perfect Push Ups
The Expert You can do 50 and want a challenge. You can try a variety of different types of pushups to challenge yourself – see video
Practice different types of Push Ups seen in the video below May 8 – 10 Perfect Push Ups and 10 Alternate Push Ups – Your Choice.
I believe, push-ups are the most effective exercise for improving total body fitness. They include cardiovascular training, weight/body lifting and muscle stretching, all in one exercise. I think we can be the fittest bunch of readers and Fitness Groups on both Facebook and MySpace. Also include your friends and family. Kids can benefit from this challenge and it is always easier and more fun when you can do this with someone you love.
Good Luck to all. I think in total we can accumulate 10,000 Push Ups in one day …wow is that a Guinness World Book Record?
