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The Next Step On Upperbody PT Maximums: After the Foundation is Built
No need to do DAILY calisthenics for long periods of time, in fact it is not recommended at high volumes (hundreds of repetitions a day).
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.
QUESTION: 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 96 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?
ANSWER: I would not recommend the Pull-up / Pushup Push workout if you are already getting more than 15 pullups 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 or 30 pullups and
100+ pushups but to also help folks like you to achieve those goal
scores on a fitness test.
1 – Pyramid Routine
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, flutterkicks 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, 200 pushups, 300
situps. Once you can reach 100 pull-ups in 4-5 sets, then
shoot for 150 pull-ups in a total workout.
We put it all together for what is called the Classic Week of PT
**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. Weighted pullups are another options 1-2 times a week as well.
Workout #4 - Burpee / Pushups / Pullups / Run Pyramid - One of my 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 (or burpee) - 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.
Feel free to email me if you have any questions at stew@stewsmith.com
TRX Workouts - This is a great device to use if you are failing at pushups and pullups. The TRX rows will help you build your chest, shoulders, triceps and bicep / back muscles like a set of weights, but also work the core at the same time.
Tactical
Fitness / Tactical Strength / Tactical Mobility
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Published Books Available in Stores
and at Stew Smith Fitness
The
Navy SEAL Weight Training Workout
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Complete Guide to Navy SEAL Fitness
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Maximum
Fitness
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The
Special Operations Workout
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The
SWAT Workout - From Recruit to SWAT
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