Pullup and Pushup Testing Methods of Training: Military or Law Enforcement Fitness - Navy, Army, Coast Guard, Marines, RECON, SEAL, Ranger, Police, FBI

The Next Step On Upper body PT Maximums
After the Foundation is Built

Here is an email from a military man seeking to get better at his pull-ups and pushups for an upcoming PFT for Special Ops Selection.

Thank you for the 14 day Pull up and the Push up routine. I did it to the letter, doing on average of a 130 pull ups and 300+ pushups per work out. I went from 19 solid pull ups to 22 solid pull ups, and 76 pushups to 86 in 2 minutes.

Now that I have come this far, what else can I do to get up to 25+ solid pull ups and 100+ push ups in 2 minutes?

I would not recommend the Pull-up / Pushup Push workout if you are already getting more than 15 pull-ups and 75 pushups as you already have a solid foundation to build upon. However, the advice on what is the next step is still the same.

The next step after the Pushup Push and the Pull-up Push Workout is to get back into a normal split routine doing pull-ups and pushups three times a week maximum.

Here is what I do not only to maintain 25-30 pull-ups and 100+ pushups but to also help folks like you to achieve those goal scores on a fitness test.

The maintenance plan is three workouts during the week:

1 – Pyramid Routine

2 – Super Set or Circuit

3 – Max Rep Workout

**NOTE: Always balance out your workout with a good upper and lower back routine as you do get many reps with these workouts that focus on the chest, shoulders and stomach muscles. See this linked Plan

Workout #1 – Do a Pyramid type workout with pull-ups, dips, pushups, and an abdominal exercise of choice (usually crunches, sit-ups, flutter-kicks or a variety of all). The goal is to build up to a maximum repetition set of all the exercises in the workout...

Check this one out...for example: PT PYRAMIDS

Workout #2 - Super Set - but sub maximum repetitions:

Run 1/4 mile in 90-100 seconds
pull-ups 5-15 reps
Pushups - 40-50 reps
Sit-ups 40-50 reps (or abs of choice)
Repeat above for 5-10 sets depending on your fitness level
(Goal – do not go to muscle failure)

Workout #3: Max out workout. It is OK to fail this workout and push your max every set.

Max pull-ups
Max pushups 1:00
Max sit-ups 1:00 (pace out 50-55 reps)
Optional run 1/4 mile 90 seconds (I do this some days - not all )

Repeat above until you hit 100 pull-ups. Once you can reach 100 pull-ups in 4-5 sets, then shoot for 150 pull-ups in a total workout.

**NOTE – Try not to rest during any of these workouts as the “rest” is built into the circuit by working another muscle group. Try to take some time to stretch and have some water in between sets but no longer than 15-20 seconds.

This process will take a few weeks. Usually people stuck at 15 pull-ups will be able to do 20-25 pull-ups in 4-6 weeks with this type of Physical Training System.

There are many way to get better at pull-ups. This is a proven method, I have been using for more than 10 years with future Special Ops members. Send in some other ideas that have helped you in the past reach the 20+ pull-up mark.

Workout #4 - one of new favorites!!!

The 8 Count Pushup / Pullup Pyramid Workout – This one can be done at the beach if you have a pullup bar or run down to a local play ground or park and find some monkey bars. Here is how the Pullup / 8 count body builder pyramid workout works:

Do ONE 8 count bodybuilder pushup - run 30m to a pullup bar - do 1 pullup. Run back to 8 count area and do TWO 8 counts - run back to pullup bar - do 2 pullups. Continue up the pyramid to 20 if you really want to challenge yourself. Another option is go to 10 and repeat in reverse order - that one should not be too tough for a future frogman. - FOR ADDED PLEASURE DO THIS ONE WET AND SANDY...BY GETTING IN SURF EVERY 5 SETS OR SO.

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Stew Smith is a former Navy SEAL and Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He specializes in military and law enforcement fitness, from remedial programs to Special Operations units.