Royal Marines Commando
- Jul 6, 2007
- Reaction score
Alright mate I know you asked alan to explain the 100 push up programme to you but im sitting here bored so thought i might be able to help you out ....Plummy said:i dont understand that *text deleted*..do you think that i could be over doing my muscles? i only have one day off what u think mate? if u could could u explain this 100 push ups programme
Firstly with this programme you need to do a push up test -
Test = 1mins worth of correct form push up's (form must be absolutely correct, no point in cheating yourself mate!)
From there you consult the the training programme chart and look for a column matching the number of push ups you managed in your minute long test.
Eg. If you managed say, 25 absolutely correct form push ups in the 1 minute test, then you'd look to WEEK 3, Column 2. There it outlines the push up programme you should follow to try and progress your push ups.
Then once you know which programme you're following, you carry it out. So if your following the programme from week 3, column 2, then your programme will look like this -
Monday - Rest 60 secs between each set.
Set 1 - 20 push ups
Set 2 - 15
Set 3 - 15
Set 4 - 13
Set 5 - Max push up's, min of 20 which equalls first set.
Wednesday - Rest 90 secs between each set.
Set 1 - 22
Set 2 - 17
Set 3 - 17
Set 4 - 15
Set 5 - Max push ups, min of 22 equal to first set.
Friday - Rest 120 secs between each set.
Set 1 - 25
Set 2 - 19
Set 3 - 19
Set 4 - 17
Set 5 - Max push ups, min of 25 equal to first set.
After 2wks your re-test yourself, you then check the trainning programme again and follow the new programme if you've increased you max press ups.
Obviously the above is just an example, you'll have to do the 1min push up test to figure out which programme you'll be on & you can change the days the programme list i.e mon, wed & fri, to suit your workout regime.
Hope this hepls matey