


Heroes of Tomorrow Fitness Center
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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. 1 Pyramid Routine 3 Max Rep Workout
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...
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. __________________________________________________________________________________________
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Stew
Smith's published books can be found in major bookstores and online
retailers. They include:
Complete Guide to Navy SEAL Fitness (Book / DVD)
The Complete List of Stew Smith's eBooks:
General Fitness and
Nutritional Guides for Everyone
The 90 Day Beginner Guide to Fitness
Reclaim Your Life - The Erin O'Neill Program
Veteran's Fitness - Baby Boomer and a Flat Stomach
The Diabetic Prevention Workout / Diet
The Athlete Workout - Rugby, Soccer, Lacrosse & Football
The Busy Executive Workout Routine
The Special Forces
Physical Fitness Workouts
New - Combat Conditioning Workout
The Army Special Forces / Ranger Workout Phase 1 & 2
The Army Air Assault School Workout
The OCS, ROTC, Service Academy, & Bootcamp WorkoutsNavy, Air Force, and Coast Guard OCS Workout
The Air Force OTS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
The Army Air Assault School Workout
The Law Enforcement
Physical Fitness Test Workouts
The FLETC Workout - Ace the PEB
/ Same as Blackwater's TestThe State / Local Police Academy Workout
The Public Safety Diver Workout
The Fire Fighter Workout
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Some Titles Above available in Print Softcover Format