The Next Step 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

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. 

 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, CSCS, former Navy SEAL and fitness writer is certified by the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist (CSCS).  You can find more information about his training methods at StewSmith.com